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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.
Indoor Cycling
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1x1 reps |
rest: 60s
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Road Cycling
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1x0 reps |
rest: 45s
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Barbell Bench Press
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3x12,12,8,8,8 reps |
rest: 90s
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Barbell Incline Bench Press
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3x8 reps |
rest: 90s
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Dumbbell Bench Press
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3x8 reps |
rest: 90s
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Dumbbell Fly
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3x8 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 90s
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Barbell Decline Bench Press
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3x8 reps |
rest: 90s
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Barbell Close Grip Bench Press
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3x8 reps |
rest: 90s
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Dumbbell Standing Triceps Extension
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3x8 reps |
rest: 90s
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Barbell Triceps Extension
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3x8 reps |
rest: 90s
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Triceps Pushdown V-Bar
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3x8 reps |
rest: 90s
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Machine Triceps Extension
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3x8 reps |
rest: 60s
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Seated Tricep Dip
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Exercise Ball Plank With Side Kick
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3x8 reps |
rest: 45s
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Lying to Side Plank
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3x8 reps |
rest: 45s
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Plank
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3x8 reps |
rest: 45s
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Plank on Exercise Ball
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3x8 reps |
rest: 45s
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Plank with Feet on Bench
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3x8 reps |
rest: 45s
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Plank with Side Kick
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3x8 reps |
rest: 45s
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One Leg 45 Degree Leg Press
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3x8 reps |
rest: 90s
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Barbell Squat
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3x8 reps |
rest: 90s
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Barbell Deadlift
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3x8 reps |
rest: 90s
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Leg Press
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3x8 reps |
rest: 90s
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Leg Extensions
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3x8 reps |
rest: 90s
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Lying Leg Curls
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3x8 reps |
rest: 45s
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Seated Calf Raise
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3x8 reps |
rest: 90s
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Calf Press On Leg Press
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3x8 reps |
rest: 90s
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Standing Glute Kickback
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3x8 reps |
rest: 60s
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Cable Crunch
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3x20 reps |
rest: 90s
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Ab Crunch Machine
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3x8 reps |
rest: 90s
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Decline Ab Reach
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3x8 reps |
rest: 90s
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Crunches
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3x20 reps |
rest: 90s
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Plank
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3x1 reps |
rest: 90s
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Torso Rotation
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3x8 reps |
rest: 60s
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Medicine Ball Decline Two Arm Overhead Throw
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3x8 reps |
rest: 90s
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Exercise Ball Crunch
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3x8 reps |
rest: 60s
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Dumbbell One Arm Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Arnold Press
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3x8 reps |
rest: 90s
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Barbell Shoulder Press
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3x8 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 90s
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Dumbbell Front Raise
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3x8 reps |
rest: 90s
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Barbell Shrug
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3x8 reps |
rest: 90s
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Machine Shoulder Press
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 90s
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Dumbbell Alternate Bicep Curl
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3x8 reps |
rest: 90s
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Barbell Reverse Preacher Curl
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Alternate Hammer Curl
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3x8 reps |
rest: 90s
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Dumbbell Concentration Curls
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3x8 reps |
rest: 90s
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Alternate Incline Dumbbell Curl
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3x8 reps |
rest: 90s
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Bicep Curl Machine
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3x8 reps |
rest: 60s
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Machine Deltoid Raise
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3x8 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x8 reps |
rest: 60s
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EZ Bar Curl
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3x8 reps |
rest: 60s
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Chin Up
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3x8 reps |
rest: 90s
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Close Grip Front Lat Pulldown
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3x8 reps |
rest: 90s
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Leverage Machine Iso Row
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3x8 reps |
rest: 45s
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Close Grip Reverse Lat Pull Down
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3x8 reps |
rest: 90s
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T Bar Lying Row
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3x8 reps |
rest: 90s
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Barbell Bent Over Row
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3x8 reps |
rest: 90s
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Wide Grip Lat Pulldown
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3x8 reps |
rest: 90s
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Leverage Machine High Row
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3x8 reps |
rest: 90s
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Barbell Deadlift
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3x8 reps |
rest: 90s
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One Arm Dumbell Row
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3x8 reps |
rest: 90s
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Pull Ups
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3x8 reps |
rest: 90s
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Cable Seated Row
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3x8 reps |
rest: 90s
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Decline Crunch
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3x20 reps |
rest: 90s
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Leg Raise
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3x20 reps |
rest: 90s
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Medicine Ball Sit Up on Exercise Ball
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3x8 reps |
rest: 60s
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Air Bike
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3x20 reps |
rest: 90s
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Supine Ab Crunch Machine
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3x8 reps |
rest: 45s
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Medicine Ball Decline Two Arm Overhead Throw
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3x8 reps |
rest: 60s
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Ab Crunch Machine
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3x10 reps |
rest: 90s
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