Intermediate Workout Routine for Men
This 4-day-per-week intermediate program increases reps and sets to stimulate new muscle growth. When they become too easy, you can gradually add more weight or more reps/sets.
If done right, you can follow this routine for several years until you reach an advanced level. It may be helpful to switch up your exercises on occasion to keep yourself engaged and prevent burnout.
Remember that soreness is not always an indicator of muscle growth. Now that you have some training experience, you may not get sore after every workout.
Equipment required: Fully-equipped gym
Rest intervals: 90–180 Seconds for main movements, 60–90 seconds for accessories
Intensity: Select a weight that allows you to complete the prescribed reps while leaving about two solid reps in the tank. To increase intensity, go to your limit on the last set.
Day 1: Upper Body
■ Chest: flat barbell bench press — 4 sets of 6–8 reps■ Back: bent over barbell rows — 3 sets of 6–8 reps
■ Shoulders: seated dumbbell press — 3 sets of 8–10 reps
■ Chest/triceps: dips — 3 sets of 8–10 reps
■ Back: pullups or lat pulldowns — 3 sets of 8–10 reps
■ Triceps/chest: lying dumbbell tricep extensions — 3 sets of 10–12 reps
■ Biceps: incline dumbbell curls — 3 sets of 10–12 reps
Day 2: lower body
■ Legs: barbell back squats — 4 sets of 6–8 reps
■ Legs: leg press — 3 sets of 8–10 reps
■ Quadriceps: seated leg extensions — 3 sets of 10-12 reps
■ Quadriceps: dumbbell or barbell walking lunges — 3 sets of 10–12 reps (no videos)
■ Calves: calf press on leg press — 4 sets of 12–15 reps
■ Abs: decline crunches — 4 sets of 12–15 reps
Day 3: upper body
■ Shoulders: overhead press — 4 sets of 6–8 reps
■ Chest: incline dumbbell bench press — 3 sets of 8–10 reps
■ Back: one-arm cable rows — 3 sets of 10–12 reps
■ Shoulders: cable lateral raises — 3 sets of 10–12 reps
■ Rear deltoids/traps: face pulls — 3 sets of 10–12 reps
■ Traps: dumbbell shrugs — 3 sets of 10–12 reps
■ Triceps: seated overhead tricep extensions — 3 sets of 10–12 reps
■ Biceps: machine preacher curls — 3 sets of 12–15 reps
Day 4: lower body
■ Back/hamstrings: barbell deadlift — 4 sets of 6 reps
■ Glutes: barbell hip thrusts — 3 sets of 8-10 reps
■ Hamstrings: Romanian dumbbell deadlifts — 3 sets of 10–12 reps
■ Hamstrings: lying leg curls — 3 sets of 10-12 reps
■ Calves: seated calf raises — 4 sets of 12–15 reps
■ Abs: leg raises on Roman chair — 4 sets of 12–15 reps