Intermediate Bodybuilding Workout Routine

As we all know bodybuilding is split into three specific levels: The beginners who have been training less than a year, the intermediates who have been training anything from 18 months to 18 years. And then the advanced bodybuilder, which we will assume is the professional bodybuilder.

The intermediate level of bodybuilding, although the majority of regular weight trainers fall into this category, seems to somehow get lost between the beginner and the experienced bodybuilder. This leaves the intermediate bodybuilder with a wide range of options to choose from.

The objective is to maximize any potential muscle gain using all the self-knowledge on how your muscles respond to different workouts. This comes from experience which is based on what works for you. A bad example would be a newbie training the advanced 7 day split routine.

The objective of any good intermediate bodybuilder is muscle growth and muscle separation. Muscle separation can be seen when the definition improves which is usually diet related rather than size. An intermediate bodybuilder is looking for muscle separation which only comes from increased strength.

The intermediate bodybuilder who has been training for more than a year on a regular basis should start doing chest and triceps workout only and back and biceps the next day and then a day for shoulders and traps, finishing the week with legs and calves.

The 7 day split mentioned above would be chest and triceps the day after legs and the back and biceps again. If this is mixed up with half hour of medium intensity cardio, you would be a strong intermediate bodybuilder. Cardio would be increased when cutting for a competition.

The objective of increasing muscle mass together with definition or separation means we need to do compound movements along with isolation movements. The routine listed below is a typical intermediate routine usually done for about 6 weeks.

Chest and Triceps days:
Bench-press 3 X 12,8,8
D/B flies 3 X 12, 8, 8
Incline D/B press 3 X 10, 8, 8
Weighted Dips 2 X 10, 8
Skull-crushers 3 X 12, 8, 8
Overhead Triceps Ext 2 X 10, 8

Back and Biceps days:
Lat pull-downs 3 X 12, 8, 7
Cable rowing 3 X 12, 8, 8
Barbell pullovers 2 X 8, 6
Deadlifts 3 X 12, 8, 6 Deadlifts
D/B curls 2 X 12, 8

Shoulder and Trap days:
D/B Military Press 3 X 12, 8, 8
Barbell Military Press 3 X 12, 8, 8
D/B lateral raises 3 X 12, 8 ,8
Dumbbell forward raises 3 X 12, 8, 8
Bent-over D/B raises 3 X 12, 10, 8
D/B Arnold press 2 X 10, 8
Heavy D/B shrugs 3 X 12, 8, 8
Heavy back shrugs 2 X 12, 8

Legs and calves days:
Full Squats 3 X 15,12, 10, 8
Hamstring Curls 3 X 12, 8, 8
Calf raises max 2 X 8, 8
Heavy leg press machine 2 X 12, 8
Leg extensions 2 X 50, 50
Crunches to failure
Hanging leg raise to failure

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