Custom Intermediate Routine
General
Intermediate
Machine strength
Plan Details
The Custom Intermediate Routine routine by Wiud is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Day 1
Legs
Est. 69 min
7 exercises
Barbell Front Squat
5 Sets x 10 Reps
Smith Machine Squat
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 2
Chest and Triceps
Est. 70 min
9 exercises
Barbell Bench Press
5 Sets x 12,12,8,8,8 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Day 3
Back and Abs
Est. 73 min
10 exercises
Barbell Bent-Over Row
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Pull Over
3 Sets x 8 Reps
Decline Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Day 4
Biceps and Shoulders
Est. 85 min
8 exercises
Barbell Shoulder Press
5 Sets x 6 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell One-Arm Front Raise
5 Sets x 12 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Curl
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
