Bodybuilding Routines - Intermediate

bodybuilding routines



Bodybuilding routines for intermediate trainees need to include a wider range of exercises than a beginners routine.

If you have more than a solid year of weight training under your belt and you have already gained some good muscle size, then you are an intermediate trainee.

Since you've already built a decent amount of muscle size, it's time to start incorporating some isolation exercises into your bodybuilding routine.

If you have not made any decent gains in muscle size with your first weight training routine, then you either did the wrong routine or you just didn't train with enough intensity to stimulate muscle growth.

Incorporate some of the below bodybuilding routines ONLY if you've been training for at least 1 year with a solid beginner weight training routine

Intermediate Weight Training Routine

The below bodybuilding routines should be performed in a split. A split routine involves breaking up your larger and smaller body parts into different days rather than working out each muscle group every time you workout.

This is vital in order to continue making gains in muscle size and strength. Incorporating split routines will give you several advantages over doing whole-body routines.

The most important one is that you will allow more time(days)to let the body-parts that you've trained recover in-between sessions, therefore you will be able to train with more intensity the next time you train those specific body-parts.

Also, split bodybuilding routines allow you to train a body part with more energy than you can in a whole-body routine, since you will not be fatigued from doing exercises for the entire body all in one workout.

Sample Intermediate Bodybuilding Routines #1

Routine Goal: To gain muscle size and strength.
Routine Type: Split-Routine
Split: 4-Day split (2on, 1off, 2on, 2 off, repeat)
Rest: 2-3 Minutes in-between sets and exercises

Workout Routine #1: Back, Triceps, Abs

Pull-Ups 3 X 10
Bent-Over Barbell Rows 3 X 10-12
One-Arm Dumbbell Rows 3 X 10
Dips 4 X 10-12
Overhead Triceps Extensions 4 X 10
Triceps Cable Press-downs 3 X 12
Hanging Leg Raises 4 X 15-20

Workout Routine #2: Chest, Calves

Incline Barbell Bench Press 4 X 10
Flat Bench Dumbbell Bench Press 3 X 10-12
Incline Dumbbell Flys 4 X 12
Standing Machine Calve Raise 4 X 15
Seated Calve Raise 4 X 12-15

Workout Routine #3: Quadriceps, Hamstrings

Barbell Squats 3 X 15
Leg Press 3 X 15-20
Seated Leg Extensions 4 X 12-15
Lying Hamstring Curls 3 X 15
Seated Hamstring Curls 3 X 15

Workout Routine #4: Biceps, Deltoids, Traps, Forearms

Standing Barbell Curls 3 X 12
Incline Dumbbell Curls 3 X 12
Reverse Bar Curls 4 X 15
Seated Dumbbell Shoulder Press 3 X 10-12
Dumbbell Lateral Raise 3 X 15
Barbell Shrugs 3 X 12

Sample Intermediate Bodybuilding Routines #2

Routine Goal: To gain muscle size and strength.
Routine Type: Split-Routine
Split: 4-Day split (2on, 1off, 2on, 2 off, repeat)
Rest: 2-3 Minutes in-between sets and exercises

Workout Routine #1: Chest, Biceps, Calves

Barbell Flat Bench Press 3 X 10
Smith-Machine Incline Bench Press 3 X 10-12
Incline Dumbbell Flys 4 X 12
Standing Dumbbell Biceps Curls 3 X 10-12
Seated Dumbbell Hammer Curls 3 X 10
Barbell Preacher Curls 3 X 12
Smith Machine Calve Raise 5 X 15-20

Workout Routine #2: Back, Abs

Bent-Over Two-Arm Dumbbell Rows 4 X 12
T-Bar Rows 3 X 10
Barbell Deadlifts 3 X 10-12
Crunches 4 X 15
Machine Crunches 3 X 12-15

Workout Routine #3: Quadriceps, Hamstrings

Barbell Front Squats 3 X 15
Hack Squats 3 X 15-20
Walking Lunges 4 X 12-15
Standing Hamstring Curls 3 X 15
Seated Hamstring Curls 3 X 15

Workout Routine #4: Triceps, Deltoids, Traps, Forearms

Close-Grip Bench Press 3 X 10-12
Lying Triceps Extensions 3 X 10-12
Standing One-Arm Dumbbell Triceps Extensions 3 X 12
Military Press 3 X 10-12
Dumbbell Front Raise 3 X 12
Bent-Over Lateral Raise 3 X 12
Dumbbell Shrugs 3 X 10-12
Barbell Wrist Curls 4 X 15-20

Sample Intermediate Bodybuilding Routines #3

Routine Goal: To gain muscle size and strength.
Routine Type: Split-Routine
Split: 4-Day split (2on, 1off, 2on, 2 off, repeat)
Rest: 2-3 Minutes in-between sets and exercises

Workout Routine #1: Quadriceps, Hamstrings, Calves

Smith Machine Squats 3 X 10
Leg Press 3 X 10-12
Hack Squats 3 X 12
Stiff-Legged Deadlifts 3 X 10-12
Lying Hamstring Curls 3 X 10
Leg Press Calve Raise 3 X 12
Smith Machine Calve Raise 3 X 15-20

Workout Routine #2: Biceps, Triceps, Forearms

Standing Barbell Curls 4 X 10-12
Dumbbell Hammer Curls 3 X 10
Seated Dumbbell Curls 3 X 10-12
Dumbbell Wrist Curls 3 X 15
Bench Dips 3 X 10-12
Smith Machine Close-Grip Bench Press 3 X 10
Triceps Cable Press-downs 3 X 12

Workout Routine #3: Chest, Abs

Incline Barbell Bench Press 4 X 10-12
Incline Dumbbell Bench Press 3 X 10
Flat Bench Dumbbell Flys 4 X 12
Machine Crunches 4 X 12-15
Hanging Leg Raises 3 X 15-20

Workout Routine #4: Deltoids, Traps

Standing Dumbbell Shoulder Press 3 X 12
Dumbbell Lateral Raise 3 X 12-15
Barbell Upright Rows 4 X 10
Barbell Shrugs 4 X 10-12

Comments: These bodybuilding routines are all very good for the intermediate trainee. If you are currently looking to add variety to your workout routine, give a few of these bodybuilding routines a try.

Remember that there is no perfect routine or workout program. As with all workout routines, make sure that you are following a structured bodybuilding diet and getting enough rest.



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