Effective Exercise Routine for intermediate-level bodybuilding
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. After this phase, an individual can consider himself to be an 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 Flyes | 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 Flyes | 3 | 8-12 |
| Barbell Rows | 3 | 8-12 |
| Lat Pulldowns | 3 | 8-12 |
| Dumbell 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 |
| Dumbell Extensions | 3 | 8-12 |
| ROUTINE (3a) | ||
| Monday-Thursday | ||
| EXERCISE | SETS | REPS |
| Flat Dumbell Presses | 3 | 8-12 |
| Incline Flyes | 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 |
| Dumbell Curls | 3 | 8-12 |
| Bench Dips | 3 | 8-12 |
| ROUTINE (4a) | ||
| Monday-Thursday | ||
| EXERCISE | SETS | REPS |
| Dips | 3 | 8-12 |
| Incline Dumbell 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 Dumbell 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 Dumbell Flyes | 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 |
| Dumbell Presses | 3 | 8-12 |
| Upright Rows | 3 | 8-12 |
| Barbell Shrugs | 3 | 8-12 |
| Preacher Curls | 3 | 8-12 |
| Alternating Dumbell 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 Flyes | 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 |
| Dumbell Presses | 3 | 8-12 |
| Cable Laterals | 3 | 8-12 |
| Upright Rows | 3 | 8-12 |
| Dumbell 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 Dumbell Presses | 3 | 8-12 |
| Barbell Rows | 3 | 8-12 |
| Chin-Ups | 3 | 8-12 |
| Barbell Curls | 3 | 8-12 |
| Incline Dumbell 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.
