Intermediate Workout Plan
Now that you've progressed through the beginner workout program and are ready to kick things up a notch and take your progress to the next level, this intermediate workout plan is precisely what you're looking for.
In this workout program set-up, you're going to be performing a slightly higher overall volume with your lifting which will place a higher level of overall stress on the body.
Since you are more experienced now you're able to tolerate this higher stress and it's going to translate into greater muscle growth.
Be sure that you are still being mindful of your rest, recovery, and nutrition however as those will still be key aspects that are critical for results.
Monday
Reps |
Sets |
Rest |
|
Chest Press |
8 |
4 |
2 minutes |
Bent Over Rows |
8 |
4 |
2 minutes |
Shoulder Press |
8 |
4 |
2 minutes |
Bicep Curls supersetted with Tricep Extensions |
10 |
3 |
1 minute |
Lateral Raises supersetted with Front Raises |
12 |
3 |
1 minute |
Tuesday
Reps |
Sets |
Rest |
|
Squats |
8 |
4 |
2 minutes |
Lunges |
8 |
4 |
2 minutes |
Step-ups supersetted with leg extension |
10 |
4 |
2 minutes |
Hamstring curl |
10 |
3 |
1 minute |
Calf raises supersetted with Standing Calf Raises |
12 |
3 |
1 minute |
Wednesday
Off – rest and recover.
Thursday
Reps |
Sets |
Rest |
|
Incline Bench Press supersetted with Horizontal Rows |
10 |
4 |
2 minutes |
Bicep Curls Supersetted with Tricep Press Kickbacks |
12 |
3 |
90 seconds |
Pull-Overs |
12 |
3 |
90 seconds |
Hammer Curls supersetted with Triangle Push-ups |
12 |
3 |
1 minute |
L Lateral Raises |
12 |
3 |
1 minute |
Friday
Reps |
Sets |
Rest |
|
Deadlifts |
8 |
4 |
2 minutes |
Leg Press |
8 |
4 |
2 minutes |
Split Squats |
8 |
4 |
2 minutes |
Leg extension supersetted with hamstring curl |
10 |
3 |
1 minute |
Seated calf raise |
12 |
3 |
1 minute |
Saturday & Sunday
Either light cardio training for 30 minutes or if you're feeling up to it, interval training performing one minute at an intensity level of 7-8/10 and 1 minute at an intensity level of 3-4/10.
Testimonial
If you want to know how to get ripped, cut and buff without counting calories, turning into gym rats or pushing through the pain, then I'd highly recommend checking out Ripped Cut Buff - The Total Transformation Program. read more...
- Shannon Clark
