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Intermediate Gym Workout

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Intermediate Gym Workout

This 3 day split workout is an excellent choice for intermediate lifters wanting to gain muscle and gain strength. The workout has three lifting days a week: a push workout, a pull workout, and a legs workout. This workout plan relies heavily on big compound lifts for maximum workout efficiency. The pull workout hits lats, biceps, and traps, the push workout hits chest, triceps, and shoulders, and the third workout is all legs. This workout plan is also appropriate for advanced lifters as well.  If you cannot yet do 3 pullups with good form then this workout is not optimal for you and you should do the Beginning Gym Workout.  If you can do 8 pullups with good form then you should consider moving on to the Advanced Gym Workout or the Advanced Extreme Gym Workout.

 

MONDAY WORKOUT

EXERCISE NAME SET 1 SET 2 SET 3
BENCH PRESS, FLAT 8 reps 8 reps 8 reps
FLYS, DUMBELL, FLAT BENCH 8 reps 8 reps 8 reps
BENCH PRESS, INCLINE 8 reps 8 reps 8 reps
OVERHEAD PRESS, STANDING, DUMBBELL 8 reps 8 reps 8 reps
SHOULDER RAISE, SIDE, CABLE 8 reps 8 reps 8 reps
SKULLCRUSHER, BARBELL 8 reps 8 reps 8 reps
JOGGING/BIKE 20 min

TUESDAY WORKOUT

EXERCISE NAME
JOGGING/BIKE 50 min

WEDNESDAY WORKOUT

EXERCISE NAME SET 1 SET 2 SET 3
PULLDOWN, CABLE, WIDE GRIP 8 reps 8 reps 8 reps
LOW ROW, T-BAR, WIDE GRIP 8 reps 8 reps 8 reps
PULLUP, OVERHAND, WIDE, WEIGHTED 8 reps 8 reps 8 reps
STANDING BARBELL SHRUGS 8 reps 8 reps 8 reps
BICEPS CURLS, PREACHER, BARBELL 8 reps 8 reps 8 reps
BICEPS CURLS, SEATED, DUMBBELLS, PALMS UP 8 reps 8 reps 8 reps
JOGGING/BIKE 20 min

THURSDAY WORKOUT

EXERCISE NAME
JOGGING/BIKE 50 min

FRIDAY WORKOUT

EXERCISE NAME SET 1 SET 2 SET 3  SET 4
ROTISSERIE CORE WORKOUT 8 reps 8 reps 8 reps 8 reps
SQUATS 8 reps 8 reps 8 reps 8 reps
DEADLIFTS 8 reps 8 reps 8 reps 8 reps
LEG PRESS, VERTICAL, PLATE LOADED MACHINE 8 reps 8 reps 8 reps 8 reps
CALF RAISES, STANDING, SELECTORIZED MACHINE 8 reps 8 reps 8 reps 8 reps

SATURDAY WORKOUT

EXERCISE NAME
JOGGING/BIKE 50 min

SUNDAY WORKOUT

EXERCISE NAME
JOGGING/BIKE 20 min
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