This intermediate routine has been designed to work your muscles to their fullest potential to place your body in an anabolic state for maximum muscle building. When starting off each of the workout days, you will perform compound exercises on the major muscle groups. By targeting these major muscles first, you will be able to build the most muscle possible without feeling fatigued, after which you will then be able to work the smaller muscles which will assist in your body's ability to develop muscle. One of the keys to this routine are the shorten time periods between each set. This is important because with shorter recovery periods, this allows you to focus more of your intensity on your workout to increase your ability to build muscle. This routine is to be followed for 4 - 6 weeks to allow for optimal ability to build muscle and burn fat. Workout Day Split Monday - Abs, Chest, Triceps Tuesday - Legs Wednesday - Back and Biceps Friday - Shoulders Saturday - Abs and Cardio Maximum Muscle Builder Training Stats Monday Total Workout Time : 57 Minutes Monday Total Rest Time : 29 Minutes Tuesday Total Workout Time : 54 Minutes Tuesday Total Rest Time : 27 Minutes Wednesday Total Workout Time : 53 Minutes Wednesday Total Rest Time : 26 Minutes Thursday Total Workout Time : 47 Minutes Thursday Total Rest Time : 21 Minutes Saturday Total Workout Time : 56 Minutes Saturday Total Rest Time : 18 Minutes Focused Nutrition Eat plenty of good quality Protein in the form of Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter (no sugar added). Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. Notes You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible. Jefit Team