If you are new in bodybuilding. Here is the link For the beginners.
It is difficult to reveal when a practitioner becomes a bodybuilder of an intermediate level, but some relevance can be shown when you have completed consistent and regular training for 6 months. Effective Exercise Routine for intermediate-level bodybuilder.
Initially, just one exercise per body part must have revealed excellent results; however, by now with consistency in place, you must have become more used to the workout routines and the increasing workload.
Starting with intense workouts would need more inclusion of sets and exercises.
The basic starts by including more exercises with some intense isolation exercises. In the intermediate phase, you must have been occupied by investing in your bodes three times a week but now incorporation of these workouts will require you to split your activities.
Exercise Routines For Intermediate Level In Bodybuilding:
Four-Day Splits:
The most knowledgeable fact is that no single exercise will work on an entire muscle. Different exercises are performed to bring different muscles into play. Therefore, muscles are formed with specific sets of exercise routines. The following routine can be followed as Day 1: Monday & Thursday; Day 2: Tuesday & Friday. These sets can be performed on either a single or two-day gap. These can even be performed with a gap of a week in a 2-week program but ensure to take gaps as the body needs rest to build muscles.
Please see exercise descriptions below for details.
| ROUTINE (1a) | ||
| Monday-Thursday | ||
| EXERCISE | SETS | REPS |
| Flat Bench Presses | 3 | 8-12 |
| Incline Flies | 3 | 8-12 |
| Chin-Ups | 3 | 8-12 |
| One-Arm Rows | 3 | 8-12 |
| Barbell Curls | 3 | 8-12 |
| Concentration Curls | 3 | 8-12 |
| External Rotations/Internal Rotations | 2 each | 15-20 |
| Crunches | 3 | 15-20 |
| Leg Raises | 3 | 15-20 |
| ROUTINE (1b) | ||
| Tuesday-Friday | ||
| EXERCISE | SETS | REPS |
| Squats | 3 | 8-12 |
| Leg Extensions | 3 | 8-12 |
| Leg Curls | 3 | 8-12 |
| Standing Calf Raises | 3 | 15-20 |
| Seated Calf Raises | 3 | 15-20 |
| Shoulder Presses | 3 | 8-12 |
| Lateral Raises | 3 | 8-12 |
| Bench Dips | 3 | 8-12 |
| One-Arm Reverse-Grip Pushdowns | 3 | 8-12 |
| ROUTINE (2a) | ||
| Monday-Thursday | ||
| EXERCISE | SETS | REPS |
| Incline Bench Presses | 3 | 8-12 |
| Flat Flies | 3 | 8-12 |
| Barbell Rows | 3 | 8-12 |
| Lat Pulldowns | 3 | 8-12 |
| Dumbbell Curls | 3 | 8-12 |
| Preacher Curls | 3 | 8-12 |
| External Rotations | 2 | 15-20 |
| Internal Rotations | 2 | 15-20 |
| Crunches | 3 | 15-20 |
| Reverse Crunches | 3 | 15-20 |
| ROUTINE (2b) | ||
| Tuesday-Friday | ||
| EXERCISE | SETS | REPS |
| Leg Presses | 3 | 8-12 |
| Hack Squats | 3 | 8-12 |
| Lying Leg Curls | 3 | 8-12 |
| Toe Presses | 3 | 15-20 |
| Seated Calf Raises | 3 | 15-20 |
| Front Barbell Presses | 3 | 8-12 |
| Bent-Over Laterals | 3 | 8-12 |
| Barbell Shrugs | 3 | 8-12 |
| Lying Extensions | 3 | 8-12 |
| Dumbbell Extensions | 3 | 8-12 |
| ROUTINE (3a) | ||
| Monday-Thursday | ||
| EXERCISE | SETS | REPS |
| Flat Dumbbell Presses | 3 | 8-12 |
| Incline Flies | 3 | 8-12 |
| Military Presses | 3 | 8-12 |
| Lateral Raises | 3 | 8-12 |
| Upright Rows | 3 | 8-12 |
| Upright Dips | 3 | 8-12 |
| One-Arm Reverse-Grip Pushdowns | 3 | 8-12 |
| External Rotations/Internal Rotations | 2 each | 15-20 |
| Swiss-Ball Crunches | 3 | 15-20 |
| Ball Passes (with partner) | 3 | 8-12 |
| ROUTINE (3b) | ||
| Tuesday-Friday | ||
| EXERCISE | SETS | REPS |
| Squats | 3 | 8-12 |
| Hack Squats | 3 | 8-12 |
| Stiff-Leg Deadlifts | 3 | 8-12 |
| Standing Calf Raises | 3 | 15-20 |
| Seated Calf Raises | 3 | 15-20 |
| T-Bar Rows | 3 | 8-12 |
| Seated Cable Rows | 3 | 8-12 |
| Barbell Curls | 3 | 8-12 |
| Dumbbell Curls | 3 | 8-12 |
| Bench Dips | 3 | 8-12 |
| ROUTINE (4a) | ||
| Monday-Thursday | ||
| EXERCISE | SETS | REPS |
| Dips | 3 | 8-12 |
| Incline Dumbbell Presses | 3 | 8-12 |
| Front Barbell Presses | 3 | 8-12 |
| Lateral Raises | 3 | 8-12 |
| Narrow-Grip Bench Presses | 3 | 8-12 |
| Triceps Pushdowns | 3 | 8-12 |
| External Rotations/Internal Rotations | 2 each | 15-20 |
| Roman-Chair Sit-Ups | 3 | 15-20 |
| Swiss-Ball Crunches | 3 | 8-12 |
| ROUTINE (4b) | ||
| Tuesday-Friday | ||
| EXERCISE | SETS | REPS |
| Leg Presses | 3 | 8-12 |
| Leg Extensions | 3 | 8-12 |
| Seated Leg Curls | 3 | 8-12 |
| Standing Calf Raises | 3 | 8-12 |
| Toe Presses | 3 | 15-20 |
| Chin-Ups | 3 | 8-12 |
| Seated Pulley Rows | 3 | 8-12 |
| Seated Incline Dumbbell Curls | 3 | 8-12 |
| Standing Cable Curls | 3 | 8-12 |
| ROUTINE (5a) | ||
| Monday-Thursday | ||
| EXERCISE | SETS | REPS |
| Squats | 3 | 8-12 |
| Leg Extensions | 3 | 8-12 |
| Lying Leg Curls | 3 | 8-12 |
| Standing/Seated Calf Raises | 3 | 15-20 |
| Flat Bench Presses | 3 | 8-12 |
| Incline Dumbbell Flies | 3 | 8-12 |
| Lying Extensions | 3 | 8-12 |
| Rope Pushdowns | 3 | 8-12 |
| External Rotations/Internal Rotations | 2 each | 15-20 |
| ROUTINE (5b) | ||
| Tuesday-Friday | ||
| EXERCISE | SETS | REPS |
| Bent-Over Rows | 3 | 8-12 |
| Lat Pulldowns | 3 | 8-12 |
| Dumbbell Presses | 3 | 8-12 |
| Upright Rows | 3 | 8-12 |
| Barbell Shrugs | 3 | 8-12 |
| Preacher Curls | 3 | 8-12 |
| Alternating Dumbbell Curls | 3 | 8-12 |
| Reverse Crunches | 3 | 15-20 |
| Swiss-Ball Crunches | 3 | 15-20 |
| ROUTINE (6a) | ||
| Monday-Thursday | ||
| EXERCISE | SETS | REPS |
| Leg Presses | 3 | 8-12 |
| Hack Squats | 3 | 8-12 |
| Stiff-Leg Deadlifts | 3 | 8-12 |
| Donkey Calf Raises | 3 | 8-12 |
| Dips | 3 | 8-12 |
| Incline Flies | 3 | 8-12 |
| Narrow Presses | 3 | 8-12 |
| One-Arm Extensions | 3 | 8-12 |
| External Rotations/Internal Rotations | 2 each | 15-20 |
| ROUTINE (6b) | ||
| Tuesday-Friday | ||
| EXERCISE | SETS | REPS |
| T-Bar Rows | 3 | 8-12 |
| One-Arm Rows | 3 | 8-12 |
| Dumbbell Presses | 3 | 8-12 |
| Cable Laterals | 3 | 8-12 |
| Upright Rows | 3 | 8-12 |
| Dumbbell Curls | 3 | 8-12 |
| Preacher Curls | 3 | 8-12 |
| Crunches | 3 | 8-12 |
| Rope Crunches | 3 | 8-12 |
| ROUTINE (7a) | ||
| Monday-Thursday | ||
| EXERCISE | SETS | REPS |
| Decline Barbell Presses | 3 | 8-12 |
| Incline Dumbbell Presses | 3 | 8-12 |
| Barbell Rows | 3 | 8-12 |
| Chin-Ups | 3 | 8-12 |
| Barbell Curls | 3 | 8-12 |
| Incline Dumbbell Curls | 3 | 8-12 |
| External Rotations | 2 | 8-12 |
| Internal Rotations | 2 | 8-12 |
| Swiss-Ball Crunches | 3 | 15-20 |
| Hanging Leg Raises | 3 | 15-20 |
| ROUTINE (7b) | ||
| Tuesday-Friday | ||
| EXERCISE | SETS | REPS |
| Squats | 3 | 8-12 |
| Sissy Squats | 3 | 8-12 |
| Lying Leg Curls | 3 | 8-12 |
| Standing Calf Raises | 3 | 8-12 |
| Seated Calf Raises | 3 | 8-12 |
| Front Barbell Presses | 3 | 8-12 |
| Lateral Raises | 3 | 8-12 |
| Barbell Shrugs | 3 | 8-12 |
| Lying Triceps Extensions | 3 | 8-12 |
| Pushdowns | 3 | 8-12 |
Conclusion:
We must understand that an effective exercise routine for intermediate levels is a structured and balanced routine that takes group muscle targeting, progressive overload, and recovery. It is a journey of continuous commitment to the fitness goals set by individuals. Incorporation of muscle movements, exercise routines, strategic gaps, and apt periodization can help bodybuilder to optimize their health and fitness goals. Moreover, proper rest, adequate nutrition, and consistency are keys too. It is important to adapt to their fitness routines and make specific changes in their routines to achieve remarkable results.
Frequently Asked Question:
What’s the most effective workout routine?
The most effective workout routine depends on individual goals, fitness level, and preferences. However, a well-rounded program often involve a mix of strength training, exercises, and Include Flexibility and Mobility work. Compound exercise like squats and deadlifts, combined with targeted exercises, contribute to overall fitness. Consistency and progressive overload are key.
How do I create a workout plan?
Creating a workout plan including several key steps to ensure it aligns with your fitness goals and suits your lifestyle.
- Define Your Goals
- Create a Schedule
- Design Your Workouts
- Choose Your Activities
- Include Flexibility and Mobility
- Rest and Recovery
- Listen to Your Body