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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.
Barbell Bench Press
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5x12,12,8,8,8 reps |
rest: 45s
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Dumbbell Incline Fly
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3x8 reps |
rest: 40s
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Barbell Incline Bench Press
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3x8 reps |
rest: 45s
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Cable Lower Chest Raise
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3x8 reps |
rest: 40s
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Dumbbell Bench Press
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3x8 reps |
rest: 45s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 45s
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Dumbbell Fly
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3x8 reps |
rest: 45s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 45s
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Barbell Tricep Extension
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3x8 reps |
rest: 45s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 45s
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Cable Tricep Pushdown (V-Bar)
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3x8 reps |
rest: 45s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 40s
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Treadmill Running
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0x0 reps |
rest: 15s
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Machine Fly
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3x8 reps |
rest: 40s
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Machine Ab Crunch
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3x8 reps |
rest: 40s
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Machine Dip
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3x8 reps |
rest: 40s
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Machine Bench Press
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3x8 reps |
rest: 40s
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Indoor Cycling
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1x0 reps |
rest: 40s
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Smith Machine Squat
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3x8 reps |
rest: 40s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 40s
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Barbell Squat
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3x8 reps |
rest: 45s
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Barbell Deadlift
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3x8 reps |
rest: 45s
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Machine Leg Press
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3x8 reps |
rest: 45s
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Machine Leg Extension
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3x8 reps |
rest: 45s
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Machine Seated Leg Curl
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3x8 reps |
rest: 45s
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Machine Calf Raise
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3x8 reps |
rest: 45s
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Machine Hip Abduction
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3x8 reps |
rest: 45s
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Machine Hip Adduction
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3x8 reps |
rest: 45s
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Calf Press On Leg Press
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3x8 reps |
rest: 60s
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Cable Kneeling Crunch
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3x20 reps |
rest: 60s
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Crunch
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3x20 reps |
rest: 60s
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Plank
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3x0 reps |
rest: 60s
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Indoor Cycling
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0x0 reps |
rest: 25s
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Decline Crunch
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3x8 reps |
rest: 40s
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Machine Ab Crunch
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3x8 reps |
rest: 40s
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Machine Ab Crunch
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3x8 reps |
rest: 40s
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Dumbbell Side Bend
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3x8 reps |
rest: 40s
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Machine Seated Calf Raise
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3x8 reps |
rest: 40s
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Walking
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0x0 reps |
rest: 40s
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Elliptical Training
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1x0 reps |
rest: 40s
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Barbell Deadlift
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3x8 reps |
rest: 45s
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Barbell Bent-Over Row
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3x8 reps |
rest: 45s
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Machine Lat Pulldown (Reverse Grip)
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3x8 reps |
rest: 40s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 45s
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Cable Front Lat Pulldown (Close Grip)
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3x8 reps |
rest: 45s
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Cable Seated Row
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3x8 reps |
rest: 45s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 45s
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Pull-Up
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3x8 reps |
rest: 45s
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Decline Crunch
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3x20 reps |
rest: 45s
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Leg Raise
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3x20 reps |
rest: 45s
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Air Bike
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3x20 reps |
rest: 45s
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Machine Assisted Pull-Up
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3x8 reps |
rest: 40s
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Machine Back Extension
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3x8 reps |
rest: 40s
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Machine Seated Row
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3x8 reps |
rest: 40s
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Plank
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3x8 reps |
rest: 40s
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Indoor Cycling
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1x0 reps |
rest: 40s
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Walking
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1x0 reps |
rest: 40s
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Machine Ab Crunch
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3x8 reps |
rest: 40s
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Elliptical Training
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1x0 reps |
rest: 40s
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Treadmill Running
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1x0 reps |
rest: 40s
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Rowing
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1x0 reps |
rest: 40s
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Cable Rear Pulldown (Wide Grip)
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3x8 reps |
rest: 40s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 45s
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Barbell Shoulder Press
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3x8 reps |
rest: 45s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 45s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 45s
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Barbell Shrug
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3x8 reps |
rest: 45s
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Barbell Curl
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3x8 reps |
rest: 45s
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Cable Deltoid Raise
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3x8 reps |
rest: 40s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 45s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 45s
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Cable One-Arm High Curl
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3x8 reps |
rest: 40s
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Machine Reverse Fly
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3x8 reps |
rest: 40s
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Cable Bicep Curl (Close Grip)
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3x8 reps |
rest: 40s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 45s
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Dumbbell Alternating Incline Curl
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3x8 reps |
rest: 45s
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Indoor Cycling
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0x0 reps |
rest: 25s
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Machine Shoulder Press
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3x8 reps |
rest: 40s
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Walking
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0x0 reps |
rest: 20s
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Elliptical Training
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1x0 reps |
rest: 40s
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Preacher Curl Machine
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3x8 reps |
rest: 40s
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Treadmill Running
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1x0 reps |
rest: 40s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 40s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 40s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 40s
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Machine Fly
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3x8 reps |
rest: 40s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 40s
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Machine Ab Crunch
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3x8 reps |
rest: 40s
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Treadmill Running
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0x0 reps |
rest: 40s
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Machine Leg Press (Narrow Stance)
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3x8 reps |
rest: 40s
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