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Workout Summary
Build Muscle
Split
Intermediate
6 weeks
5
45 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
Download WorkoutWorkout Description
Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week. Monday is chest/triceps/shoulders, Tuesday is back/biceps, Wednesday heavy leg routine, Thursday is chest/triceps/shoulders and Friday is back/biceps. This workout is ideal for people stuck on a plateau. The change in routine will shock your muscles and when you change back to your original program your muscles will be shocked again.
| Monday - Chest, Shoulders and Triceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Dumbbell Bench Press | 3 | 10, 10, 8 (adding weight) |
| Incline Dumbbell Bench Press | 3 | 10 |
| Chest Dip | 3 | MAX |
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension | 3 | 8-10 |
| One Arm Dumbbell Extension | 3 | 10 |
| Tricep Extension | 3 | 10 |
| Shoulders | ||
| Barbell Front Raise | 4 | 12 |
| Dumbbell Lateral Raise | 4 | 15, 12, 8, 8 (adding weight) |
| Notes | ||
| None. | ||
| Tuesday - Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 3 | MAX |
| Lat Pull Down | 3 | 10 |
| Straight Arm Lat Pull Down | 3 | 10 |
|
Machine Reverse Fly |
3 | 10 |
| Upright Row | 3 | 8-10 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8-10 |
| Preacher Curl | 3 | 10 |
| Incline Dumbbell Curl | 3 | 10 |
| Notes | ||
| None. | ||
| Wednesday - Legs | ||
|---|---|---|
| Quads, Glutes and Hamstrings | ||
| Exercise | Sets | Reps |
| Squat | 4 | 10,10,8,8 |
| Dumbbell Lunge | 3 | 8 on each leg |
| 45 Degree Leg Press | 3 | 12 |
| Leg Curl | 3 | 15 |
| Leg Extension | 3 | 15 |
| Calves | ||
| Exercise | Sets | Reps |
| Standing Calf Raise | 5 | 10,8,8,8,6 (heavy) |
| Seated calf Raise | 5 | 15 (light) |
| Notes | ||
| None. | ||
| Thursday - Chest, Triceps and Shoulders | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 10, 10, 8, 6 |
| Dumbbell Flys | 3 | 10 |
| Cable Crossovers | 3 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 4 | 10, 10, 8, 6 |
| Lying Dumbbell Extension | 3 | 10 |
| Tricep Kickback | 3 | 10 |
| Shoulders | ||
| Seated Dumbbell Press | 4 | 10, 10, 8, 8 |
| One Arm Cable Lateral Raise | 3 | 12 |
| Notes | ||
|
Every second week superset bench press and dumbbell flys. Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement. |
||
| Friday - Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Seated Row | 4 | 10 |
| Bent Over Barbell Row | 3 | 10 |
| Bent Over Row | 3 | 12 |
| Smith Machine Upright Row | 3 | 8-10 |
| Biceps | ||
| Exercise | Sets | Reps |
| Cable Curl | 4 | 8-10 |
| Concentration Curl | 3 | 10 |
| Reverse Barbell Curl | 3 | 10 |
| Notess | ||
| None. | ||
WEEKEND - REST AND RECOVER
312 Comments+ Post Comment
Enjoying the workout. Had to substitute declined bench press for chest dips and I do dumbell high pull instead of barbell pullovers.
Can you send me a next work out for me.thank you
I did that.after next shudul what i do..plz reply me
did you got result ?
How manay months/ weeks this program. Thank you.
How many weeks should i follow this program? Pls reply, thank you :)
When do you throw abs workout in there?
Do it on back and bicepts day
I started doing this workout about a month ago, but I only have time to go to the gym 3 days a week. Is the workout for me? pretty much do Monday-Wednesday routine.
in braces where written adding weight for exercise do we need to add weight apart frm dat exercise or with same weight I have do it
Hi i m a big fan of muscle n fitness. i usually visit ur website n like d workout routine.
Every second week superset bench press and dumbbell flys.
Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the
movement.
what does it means??
Yes, what does this mean?
Do the chest flyes immediately after. Google it
Dont u think that biceps workout is too small .is it enough.to build ur arms with this workout?
i can understand your concern but arms are small muscle groups when compared to other muscles and also its a supporting muscle group so when you do back ,you work your biceps too and when you combine back with biceps you dont need much volume to work your biceps since you have already pre exhausted your biceps same goes for triceps with chest .I hope this helped you
Dear Steve my chest size is around 44 , arm 16 and waist is 34 how can i loose my waist. my chest is muscular but there is no any of my part is muscular and I'm a vegetarian... Please help me out
Reverse flys and upright rows for back? Surely this is hitting shoulders for the 2nd day running?
Hello Steeve. can i mix this work out with this one https://www.muscleandstrength.com/workouts/intermediate-muscle-building-... mean 1 week this workout and the other weak the other one it will be bad or good? what u think please tell me :)
Thanks
Can you tell me if this workout can be followed by females as well as males? Also, why are legs only worked one day per week? Just curious. Could I add a second day of the same leg exercises? Thanks!
Hi Steve.
Perhaps my workout are more intense than this routine. What I'd like to ask is this. I started from 100 kg man, to now 88 kg.. Seems like I stuck here. I could see that my muscles are more defined, but I'm kinda furious that it has been 3 weeks, it's still 88 kg. I've been working out like crazy, with proper rest. Diet has been maintained accordingly.. Do you have any suggestions on this? I wanna go lean, perhaps to 80? My height is 5'11. Cheers, mate.
Had a knee surgery and cant do any legs work out, will I get upper body results by doing everything but skip the leg work outs?
Does this routibe change weeekly?
Hi, I am a beginner to workouts. I have been following this for 3 days now and was wondering i have got a flabby stomach, so is this routine okay for me?? Or should I concentrate more on losing weight and how would you recommend about my diet keeping it affordable? Thanks
hey Steve,
I was wondering if you could help me, like my lower chest is really weak and the sides are pretty big next to my shoulders, how could I change the plan so it would help me ? I need to catch it up so its even. I have been lifting weights for a year now and I would like to change my routine, my previous routine was
Monday -
chest
Tuesday -
legs
Wednesday -
shoulders
Thursday -
back
Friday -
arms
I have seen strength gains but not much size gains with my chest, do you think the intermediate workout plan would be a better option for me.
instead of the Incline Dumbbell Bench Press can i do the incline Bench Press?
Well, Steve. I appreciate you workout tips, but I'm more interested in that glorious beard on your face. Any tips on how to grow an immaculate man rug such as the one you possess.
I have been doing a fulll body workout 3-4 times a week for 3 months now, is this too early for me? What about the stomach area?
Hi steve, I'm from philippines. I stopped going to gym, it's been 3 months now. i want to go back to gym again next week. I just to ask if this program and routine is suit for me?
OK so you said its impossible to gain muscle and lose fat. So I'm at a fork I want to lose about 10 lbs of fat and put on a lot of lean muscle. Should I lose the fat first then work on regaining and adding on the muscle?
Sam,
Theres 2 phases: the cutting and bulking phase.
The bulking phase is where you gain all the muscle in the offseason and a little more fat and you do this for about 6 weeks.
The cutting Phase is where you lose the fat and a little muscle but you will still have more definition.
Also something i tried was carb cycling it works.
Hope that helped
what will happen if i get busy for a day in between the plan or it should be 5 days in a row without any days in between off ??
do i have to play 5 consecutive days and then rest for two consecutive days can i play like play 3 days then rest for one day then play another 2 and rest ?
These workouts are too much and will lead to over training. Weider says to work muscles twice a week. The secret he says is to do one exercise for the muscle group on the first part, and then add 2 (or even 3) exercises for the muscle group on the second part. Also it's important to work alternating muscle during the sets so your muscles can rest. For example only on second part of workout (i.e Legs on Thursday) do Squats, then Standing Hamstring curls, then Lunges, then laying Hamstring Curls, then Dips (works hamstring). This way you can rest for 20 minutes before working another muscle group.
For example you do Legs on Monday and Thursday
Monday - Leg > Squats (3 sets, 10 rep), Standing Hamstring curls (3 sets, 10 reps)
Thursday - Leg > Squats, Lunges, (and/or Dips for Hamstring), Standing Hamstring curls, Laying Hamstring curls.
is this more optimal than, for example, madcows 5x5 for mass and strength purposes?
I want to add Deadlift in Leg day. Which excercise should i cut off, any ideas?
Hi Steve
I use to play for almost a year and then i stopped due to my work, now i am back to the gym and i would like you to recommend good workout with some protein as i eat 2 meals per day only and that because i work 12 hours a day..
I saw this workout and its almost the same which i am playing at the moment..
I am 175 cm and 82 kg i dont have fats too much as i keep on taking care of my body..
Can you please help me and put me a good workout to do ..?
Thanks in advance ..
What would be a good back and triceps workout since i find this better than back and biceps?
Hi,
Im following your routine. Could you please recommend me any protein or prodcut to take in order to increase my muscles? im doing everything and adding wight but i dont see results. I would like to take something that doesnt affect my system just that helps me to build more muscle naturaly.
Thank you Steve
Sorry I am new to training but what does it mean when it says MAX in the reps ? Does it mean just do as many as you possibly can in one set?
Yes
What does "adding weight" at the Dumbell Bench Press mean?
Going up in weight for each set...
Okay, I understand if the reps get smaller but what if they stay the same for two consecutive sets.
Hey Steve!
What can I do to get my required 2.5 - 3 hours protein intake, when I have 8-16 school days with lunch at 12:15?
Thanks
I do 30 mins. Tread mill before I do my weight workout is this ok?
I do 30 mins. On tread mill before I do my weight training is this a good idea?
can we reach failure in this program ?
How long should i rest between each sets ? 1m ? 1.5m ?
Hey Mike! Yes, 1-1.5 minutes of rest between sets would be appropriate for this rep range.