The document discusses workout routines for intermediate bodybuilders. It recommends a full body split routine focusing on both muscle mass building and definition for the first 2-3 months. The routine includes chest/triceps, back/biceps, and shoulder/traps days. It then recommends switching to a routine focusing more on muscle isolation for the next 3-5 months before switching back to avoid plateaus. Key differences between beginner, intermediate, and advanced routines are also outlined.
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The document discusses workout routines for intermediate bodybuilders. It recommends a full body split routine focusing on both muscle mass building and definition for the first 2-3 months. The routine includes chest/triceps, back/biceps, and shoulder/traps days. It then recommends switching to a routine focusing more on muscle isolation for the next 3-5 months before switching back to avoid plateaus. Key differences between beginner, intermediate, and advanced routines are also outlined.
The document discusses workout routines for intermediate bodybuilders. It recommends a full body split routine focusing on both muscle mass building and definition for the first 2-3 months. The routine includes chest/triceps, back/biceps, and shoulder/traps days. It then recommends switching to a routine focusing more on muscle isolation for the next 3-5 months before switching back to avoid plateaus. Key differences between beginner, intermediate, and advanced routines are also outlined.
Copyright:
Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online from Scribd
The document discusses workout routines for intermediate bodybuilders. It recommends a full body split routine focusing on both muscle mass building and definition for the first 2-3 months. The routine includes chest/triceps, back/biceps, and shoulder/traps days. It then recommends switching to a routine focusing more on muscle isolation for the next 3-5 months before switching back to avoid plateaus. Key differences between beginner, intermediate, and advanced routines are also outlined.
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Workout What Is The Best Intermediate Bodybuilding Workout? Be Specific.
3 day full body splits are meant to build muscle mass for beginners. 6-7 day isolation splits are meant to define muscle groups for the advanced. What about for the intermediates? Well, then we would have to concentrate on building muscle mass and defining the muscle groups. In order to do so, they must use this routine: Routine For The First Two-Three Months:
y y y y y y y
Monday: Chest / Triceps >Tuesday: Back / Biceps Wednesday: Shoulder / Traps Thursday: Thigh / Calves / Abs Friday: Chest / Triceps Saturday: Back / Biceps Sunday: Shoulder / Traps ** Cardio should be done 3-4 times a week for 30 minutes on medium intensity if you are bulking. ** Cardio should be done 4-5 times a week for 45 minutes on medium-high intensity if you are cutting. By using this routine, you are focusing on both building muscle mass and defining the muscles at the same time. You must combine both compound and isolation exercises into your workouts.
Chest / Tricep
s Days:
y y y y y y
1 Set of warm-up on bench followed by 3 sets of 12, 8, 8 flat bench press 3 Sets of 12, 8, 8 Dumbbell chest flies 3 Sets of 10, 8, 8 Incline dumbbell press 2 Sets of 10, 8 Weighted Dips 3 Sets of 12, 8, 8 Skullcrusher 2 Sets of 10, 8 Overhead Tricep Extension
Click Here For A Printable Log Of Chest / Triceps Days. Back / Bicep Days:
y y y y y y
1 Set of warm-up on pull ups followed by 3 sets of 12, 8, 7 lat pull-down 3 Sets of 12, 8, 8 low row 3 Sets of 12, 8, 8 high row 2 Sets of 8, 6 Barbell pullovers 3 Sets of 12, 8, 6 Deadlifts 2 Sets of Alternating Dumbbell Curls
Click Here For A Printable Log Of Back / Bicep Days. Shoulder / Traps Days:
y y y y
1 Set of warm-up on Dumbbell Military Presses followed by 3 Sets of 12, 8, 8 Barbell Military Presses 3 Sets of 12, 8, 8 Dumbbell lateral raises 3 Sets of 12, 8 ,8 Dumbbell front raises 3 Sets of 12, 8, 8 Posterior Flies (Machine or dumbbells)
y y y
2 Sets of 10, 8 Dumbbell Arnold Presses 3 Sets of 12, 8, 8 Heavy dumbbell Shrugs 2 Sets of 12, 8 Heavy Behind the back barbell shrugs
Click Here For A Printable Log Of Shoulder / Traps Days. Thigh / Calves / Abs Days:
y y y y y y y
1 Set of warm-up on Full Squats followed by 3 Sets of 12, 10, 8 Barbell full squats 3 Sets of 15, 12, 8 Hamstring Curls 3 Sets of 12, 8, 8 Heavy Calf raises 2 Sets of 8, 8 Heavy Squats on the leg press machine 2 Sets of 12, 8 Leg extensions 2 Sets of 50, 50 Crunches or as much as you can do 2 Sets of Hanging leg raises (As much as you can do)
Click Here For A Printable Log Of Thigh / Calves / Abs Days. By doing 8-12 repetitions for each set, you will stimulate maximum hypertrophy. However, this is based on the average person. Every person responds to weightlifting differently, some better, some worse. Simply try this routine and then adjust it according to your own unique body type. Warm-up sets require at least 12 repetitions depending on the size of the muscle and the amount of weight you are using. It is very important to warm-up and stretch the muscle group that you will be targeting before you start your routine. Failure to warm-up and stretch properly before workouts can result in severe injury. Another good idea is to warm-up the secondary/stabilizing muscles as well. For example, if you are going to be doing heavy barbell bench, I recommend that you warm-up the triceps and shoulders before heavy benching. Routine For The Next Three-Five Months: To gain maximum muscle growth, you must keep the body guessing. Change up your workout regiment as well as the exercises. Follow this routine as your previous routine becomes stale and boring.
** Cardio should be done 3-4 times a week for 30 minutes on medium intensity if you are bulking. ** Cardio should be done 4-5 times a week for 45 minutes on medium-high intensity if you are cutting. Biceps / Triceps Days: 1 Set of supersetting curls and overhead tricep extensions for warm-up using dumbbells 3 Sets of 12, 8, 8 Barbell Curls 3 Sets of 12, 10, 8 Alternating Hammer Curls 2 Sets of 12, 10 Preacher Curls 3 Sets of 12, 8, 8 Skullcrushers 2 Sets of 12, 10 Closed grip bench press
2 Sets of 12, 8 Tricep Pushdowns
Click Here For A Printable Log Of Biceps / Triceps Days. Chest / Shoulders Days:
y y y y y y y y
1 Set of wide grip barbell bench press for warm-up 4 Sets of 12, 12, 8, 6 Flat dumbbell bench press 3 Sets of 12, 10, 8 Incline Dumbbell bench press 3 Sets of 12, 10, 8 Dumbbell Chest flies 3 Sets of 12, 10, 8 Dumbbell Military press 2 Sets of 12, 10 Side dumbbell lateral raises 2 Sets of 12, 12 Posterior Dumbbell Flies 2 Sets of 12, 10 Arnold Press
Click Here For A Printable Log Of Chest / Shoulders Days. Back / Traps / Lats Days:
y y y y y y y y y
1 Set of Deadlift for warm-up 3 Sets of 12, 10, 8 Assisted/Weighted/Free Pull-ups 3 Sets of 12, 10, 8 Low Rows on the machine 3 Sets of 12, 10, 8 High Rows on the machine 2 Sets of 8, 6 Deadlift 1 Set of 12 Heavy shrugs on the smith machine 1 Set of 12 Heavy behind the back shrug on the smith machine 1 Set of 12 Heavy Dumbbell Side shrugs 1 Set of 21 supersetting 7 side dumbbell shrugs, 7 front dumbbell shrugs, 7 behind the back dumbbell shrug
Click Here For A Printable Log Of Back / Traps / Lats Days. Thigh / Calves / Abs Days:
y y y y y y y y y
1 Set of warm-up on Full Squats 3 Sets of 12, 10, 8 Barbell full squats 3 Sets of 15, 12, 8 Standing Hamstring Curls 2 Sets of 12, 10 Good mornings 3 Sets of 12, 12, 12 Sitting Heavy Calf raises 2 Sets of 8, 8 Heavy Squats on the leg press machine 2 Sets of 12, 8 Dumbbell Lunges 2 Sets of 50, 50 crunches or as much as you can do 2 Sets of hanging leg raises (As much as you can do)
Click Here For A Printable Log Of Thigh / Calves / Abs Days. After two-three months on this routine, switch back to the previous regiment to avoid repetition. If you do not switch routines every two or three months, not only will it be boring, you will start to hit plateaus.
Your body will only grow so much with one workout regiment. After that, you will not gain any strength or size to your physique. To surpass this plateau, you need to switch up your workout regiment, switch up your exercises and add additional calories towards your diet.
Differences What Are The Differences Between A Beginner, Intermediate & Advanced Bodybuilding Workout?
Focus: A beginner's routine would typically be focused on building as much muscle mass as possible. An advanced bodybuilding routine would typically be focused on defining each muscle group for competition. An intermediate routine would typically be focused on both building muscle mass and defining each muscle groups. However, intermediate bodybuilders usually struggle with muscle imbalances due to lack of knowledge in the prior years. For example, most intermediate bodybuilders have a strong general chest, but weak upper chest. The reason is because they focused too much on flat benching when they were beginners. Therefore, they include additional sets of incline barbell/dumbbell bench on their chest days. Also, most intermediate bodybuilders train with dumbbells instead of barbells so they can balance out the biceps/chest/shoulder/traps/triceps/l Address
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