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Bodybuilding Workouts

Intermediate Bodybuilding Workouts

Intermediate Bodybuilding Workouts Full Body Workout Routines

Full Body Workout Routines
Are you at the stage where you are ready to perform intermediate bodybuilding workouts? Congratulations! You are no longer a beginner. All that initial hard work has paid off and now there is plenty more to go. Now that you have gained some experience and knowledge you will be ready to take it to the next level. This is where you can start getting some real results from bodybuilding.
Where You Should Be
You should have been performing beginners bodybuilding workouts for at least 6 months by now but most likely a year. You will reach a point where your body is starting to recover and respond better to your bodybuilding workouts. After you started off performing a few exercises and then progressed into full body workout routines with a split, you will have reached this bodybuilding milestone.

You should also have the right bodybuilding diet plan for your goals and be ready to take it to the next level. If you don’t have a proper bodybuilding nutrition plan yet, now is the time to get serious and dedicated. This is where the serious muscle mass and definition starts to show as you eventually progress into advanced bodybuilding workouts.

You should know by now which muscles you can train in consecutive days in a certain order. So when you are choosing which training split to use, you will know not to perform isolated bicep exercises one day and then your back workout the next.
About Intermediate Bodybuilding Workouts
Intermediate Bodybuilding Workouts Full Body Workout Routines
Intermediate bodybuilding workouts are the bodybuilding workout plans you follow when you reach the intermediate stage of bodybuilding. By now, you will need to incorporate more exercises per muscle group in order to keep building mass. You will need to stop your full bodybuilding workout routine you have been using for a while now as more exercises cannot be added to them. This is because you will be too fatigued and can cause serious injury. It is absolutely essential not to overload your full body workout routine and move onto a split of your choosing.

Choosing The Right Training Split
The right training split for intermediate bodybuilding workouts will depend on your goals and your schedule. Most intermediate bodybuilders use a 3-5 day split and all can be effective if done correctly. You don’t have to workout 5 days a week to get better results than someone who works out 3 days a week. Performing the right exercises with proper technique and a good diet like the old school bodybuilders can get you there.

Here is an example of a 4-day split:

Monday – Chest and triceps
Tuesday – Back
Wednesday – Rest
Thursday – Legs
Friday – Shoulders and biceps
Saturday – Rest
Sunday – Rest
This is a good training split and allows ample recovery for muscle groups because they are separated well. Back routines use the biceps as a synergist muscle group. This means the biceps relation to back exercises is very close. The biceps get used indirectly during back exercises, but they are the prime moving force behind them. It’s not a significant overload on them, but leaving a days rest between performing back and then bicep routines are essential.

Here is an example of a 5-day split:

Monday: Back
Tuesday – Chest
Wednesday – Legs
Thursday – Shoulders
Friday – Arms
Saturday – Rest
Sunday – Rest
This routine does the same as above by leaving recovery time between the back and bicep workout routines. The main difference between this 5-day and 4-day split is that you can perform more exercises on this split because you aren’t pairing muscle groups.
Intermediate Bodybuilding Goals
So you are now at the intermediate level of bodybuilding. It will still take you a few years of hard training and dieting until you reach the advanced stage, but now is the time to set your goals to get yourself ready for it. What do you want to focus on now? Where do you want to be in the next couple of years? Do you want more muscle? Do you want more strength or definition? Here you can play around with a few splits and even incorporate some dedicated strength training into your routine to build more muscle when bodybuilding.

If you want to take a month off bodybuilding and focus on your strength you can try the 5×5 workout routine. It is a proven strength training workout plan created by pro bodybuilder Reg Park. You may want to go on a cutting diet and then focus on building muscle while you are shredded. There are many options to take but ultimately, it should reflect on where you want to be as a bodybuilder in the next few years.
Intermediate Bodybuilding Workouts
Here we will cover some intermediate bodybuilding workouts for a 4 and 5-day split.

 4-Day Split



  • Barbell Bench Press 3×10
  • Incline Dumbbell Press 3×10
  • Arnold Flys 3×10
  • Pec Dips 3×10


  • Overhead Extensions 3×10
  • Rope Pushdowns 3×10
  • Tricep Kickback 3×10



  • Wide Grip Pull Up 3×10
  • Lat Pull Down 3×10
  • Seated Row 3×10
  • Machine Reverse Fly 3×10
  • Deadlifts 3×5





  • Squat 4 x 8-12
  • Leg press 3 x 12
  • Lying leg curl 4 x 12
  • Leg extension 3 x 12-15
  • Standing calf raise 3 x 10-12
  • Seated calf raise 2 x 12


Shoulders and Biceps:

  • Military Press 3 x 8-12
  • Lateral raise 4 x 10-12
  • Rear lateral raise 4 x 10-12
  • Barbell curl 3 x 10-12
  • Barbell curl 3 x 10-12
  • Hammer dumbbell curl 3 x 10-12

Saturday and Sunday


The intermediate bodybuilding workout routine above is a good example that someone can use providing they are at this level. Yes, you are training each muscle once per week but that is because they need more time to recover.

5-Day Split



  • Wide-grip Pullups 3×12
  • One Arm Dumbbell Rows 3×10
  • T-Bar Rows 3×10
  • Deadlifts 3×5



  • Barbell Bench Press 3×10
  • Incline Dumbbell Bench Press 3×10
  • Cable Crossovers 3×10
  • Pectoral Flys 3×10



  • Squats 3×12
  • Leg Press 3×12
  • Hamstring Curls 3×12
  • Leg Extensions 3×10
  • Standing Calf Raise 3×12
  • Seated Calf Raise 3×12



  • Military Press 3×10
  • Lateral Raise 3×10
  • Front Plate Raise 3×10
  • Rear Delt Raise 3×10
  • Cable Lateral Raise 2×10


Biceps and Triceps


  • Overhead Extensions 3×10
  • Skull Crushers 3×10
  • Rope Pushdowns 3×10


  • Concentration Curls 3×10
  • Preacher Curls 3×10
  • Hammer Curls 3×10

Saturday and Sunday


These are both great training splits that can produce very effective results. As long as you are at a level of bodybuilding that can handle these routines and you have a good nutrition program you can use these workouts for awesome gains.

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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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