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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.
1x0 reps |
rest: 30s
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Treadmill Running
|
0x20 reps |
rest: 20s
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Dumbbell Bench Press
|
6x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
|
3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x10 reps |
rest: 30s
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Dumbbell Fly
|
6x10 reps |
rest: 30s
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Dumbbell One-Arm Hammer Press
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2x12 reps |
rest: 30s
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3x15 reps |
rest: 30s
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 30s
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Leverage Incline Chest Press
|
3x10 reps |
rest: 30s
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Leverage Decline Chest Press
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3x10 reps |
rest: 30s
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3x10 reps |
rest: 30s
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Machine Fly
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3x10 reps |
rest: 30s
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Machine Incline Chest Press
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3x5 reps |
rest: 30s
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3x10 reps |
rest: 30s
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Push-Up
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3x10 reps |
rest: 30s
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3x12 reps |
rest: 30s
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3x10 reps |
rest: 30s
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3x10 reps |
rest: 30s
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Barbell Bench Press
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3x10 reps |
rest: 30s
|
1x0 reps |
rest: 30s
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Treadmill Running
|
1x0 reps |
rest: 30s
|
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Barbell Shoulder Press
|
3x10 reps |
rest: 60s
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3x10 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
|
3x10 reps |
rest: 60s
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3x10 reps |
rest: 30s
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3x10 reps |
rest: 30s
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Cable Rope Deltoid Row
|
3x10 reps |
rest: 60s
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3x10 reps |
rest: 30s
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Machine Shoulder Press
|
3x10 reps |
rest: 30s
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Dumbbell One-Arm Front Raise
|
3x10 reps |
rest: 60s
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Cable Front Raise
|
3x10 reps |
rest: 30s
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3x10 reps |
rest: 30s
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Leverage Shoulder Press
|
3x10 reps |
rest: 30s
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5x10 reps |
rest: 30s
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Barbell Military Press (Seated)
|
2x10 reps |
rest: 30s
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Barbell Shrug
|
5x10 reps |
rest: 30s
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3x10 reps |
rest: 30s
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Machine Reverse Fly
|
3x10 reps |
rest: 30s
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Dumbbell Shoulder Shrug
|
3x10 reps |
rest: 30s
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Dumbbell Seated Bent-Over Reverse Fly
|
3x10 reps |
rest: 60s
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Dumbbell Seated Arnold Press
|
3x10 reps |
rest: 60s
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3x10 reps |
rest: 30s
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3x10 reps |
rest: 30s
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Barbell Clean and Jerk
|
3x10 reps |
rest: 30s
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Barbell Upright Row
|
3x10 reps |
rest: 30s
|
Treadmill Running
|
1x0 reps |
rest: 30s
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1x0 reps |
rest: 30s
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Leverage Machine High Row
|
3x10 reps |
rest: 60s
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T Bar Row
|
3x10 reps |
rest: 45s
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Machine Assisted Pull-Up
|
1x10 reps |
rest: 60s
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Cable Seated Row
|
3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
|
3x10 reps |
rest: 30s
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Cable Front Lat Pulldown (Close Grip)
|
2x6 reps |
rest: 30s
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Dumbbell One-Arm Row
|
2x8 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
|
2x10 reps |
rest: 30s
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4x10 reps |
rest: 30s
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Barbell Deadlift
|
3x8 reps |
rest: 60s
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3x10 reps |
rest: 30s
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3x10 reps |
rest: 30s
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Cable Standing Row
|
3x10 reps |
rest: 30s
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3x10 reps |
rest: 30s
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Cable V Bar Pulldown
|
3x10 reps |
rest: 60s
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Cable Shoulder Extension
|
3x10 reps |
rest: 30s
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3x10 reps |
rest: 30s
|
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Cable One-Arm Lat Pulldown
|
3x10 reps |
rest: 30s
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3x10 reps |
rest: 30s
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Barbell Bent-Over Row
|
3x8 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
|
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Plank
|
3x10 reps |
rest: 30s
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Crunch
|
3x10 reps |
rest: 30s
|
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Decline Crunch
|
3x10 reps |
rest: 30s
|
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3x10 reps |
rest: 30s
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3x10 reps |
rest: 30s
|
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3x10 reps |
rest: 30s
|
1x0 reps |
rest: 30s
|
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Treadmill Running
|
0x0 reps |
rest: 20s
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Cable Tricep Pushdown (Rope)
|
3x10 reps |
rest: 30s
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Dumbbell Alternating Hammer Curl
|
3x8 reps |
rest: 60s
|
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Barbell Curl
|
3x10 reps |
rest: 30s
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Cable Tricep Pushdown (V-Bar)
|
3x10 reps |
rest: 30s
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Preacher Curl Machine
|
3x10 reps |
rest: 60s
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Machine Seated Tricep Dip
|
3x10 reps |
rest: 30s
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Dumbbell Alternating Incline Curl
|
3x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
|
3x10 reps |
rest: 60s
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Dumbbell Preacher Curl
|
3x10 reps |
rest: 60s
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Barbell Preacher Curl
|
3x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
|
4x8 reps |
rest: 60s
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Dumbbell Concentration Curl
|
3x8 reps |
rest: 60s
|
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Cable One-Arm Tricep Extension
|
3x10 reps |
rest: 30s
|
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3x10 reps |
rest: 30s
|
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Cable Rope Overhead Tricep Extension
|
3x10 reps |
rest: 60s
|
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Machine Tricep Extension
|
3x10 reps |
rest: 30s
|
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Cable Bicep Curl
|
3x10 reps |
rest: 60s
|
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Dumbbell One-Arm Tricep Kickback
|
3x10 reps |
rest: 30s
|
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Barbell Bench Press (Close Grip)
|
3x10 reps |
rest: 30s
|
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Barbell Tricep Extension (Supine)
|
3x10 reps |
rest: 30s
|
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Barbell Preacher Curl (Overhand)
|
3x10 reps |
rest: 60s
|
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Cable Shoulder Extension
|
3x10 reps |
rest: 60s
|
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Cable One-Arm Bicep Curl
|
3x10 reps |
rest: 30s
|
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Machine Dip
|
3x10 reps |
rest: 60s
|
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3x10 reps |
rest: 30s
|
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3x10 reps |
rest: 30s
|
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3x10 reps |
rest: 60s
|
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Barbell Wrist Curl (Posterior)
|
3x10 reps |
rest: 60s
|
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3x10 reps |
rest: 30s
|
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Dip
|
3x10 reps |
rest: 30s
|
4x10 reps |
rest: 30s
|
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Machine Seated Leg Curl
|
3x8 reps |
rest: 60s
|
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Machine Leg Extension
|
3x8 reps |
rest: 60s
|
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Machine Calf Raise
|
3x20 reps |
rest: 60s
|
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Hack Squat
|
3x10 reps |
rest: 60s
|
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Machine Seated Calf Raise
|
3x10 reps |
rest: 60s
|
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3x10 reps |
rest: 30s
|
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3x10 reps |
rest: 30s
|
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3x10 reps |
rest: 30s
|
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Machine Leg Press
|
3x10 reps |
rest: 60s
|
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Calf Press On Leg Press
|
4x10 reps |
rest: 60s
|
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Barbell Lunge
|
3x10 reps |
rest: 30s
|
||
Machine Single-Leg Extension
|
3x10 reps |
rest: 30s
|
||
Donkey Calf Raise
|
3x10 reps |
rest: 30s
|
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Machine Kneeling Leg Curl
|
4x10 reps |
rest: 60s
|
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Barbell Squat
|
3x8 reps |
rest: 60s
|
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Machine Leg Curl (Prone)
|
3x10 reps |
rest: 30s
|
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Treadmill Running
|
1x0 reps |
rest: 30s
|
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Barbell Stiff-Leg Deadlift
|
3x10 reps |
rest: 30s
|
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3x10 reps |
rest: 30s
|
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Stationary Bike
|
1x0 reps |
rest: 30s
|
||
3x10 reps |
rest: 30s
|
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Machine Ab Crunch
|
3x10 reps |
rest: 30s
|
||
Decline Crunch
|
3x10 reps |
rest: 30s
|
||
Crunch
|
3x10 reps |
rest: 30s
|
||
Parallel Bar Hip Raise
|
3x10 reps |
rest: 30s
|
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Stability Ball Trunk Rotation
|
3x10 reps |
rest: 30s
|