Intermediate Muscle Building Workout

Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week.

Workout Summary

Build Muscle
Split
Intermediate
5
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female

Workout 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

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About The Author
M&S writers is a collection of all the other writers that have published content on Muscle and Strength.

300 Comments+ Post Comment

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Posted Mon, 03/09/2015 - 10:55
Jacob

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.

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Posted Fri, 12/12/2014 - 13:37
loki

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

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Posted Thu, 11/13/2014 - 12:20
Bikram

Hi i m a big fan of muscle n fitness. i usually visit ur website n like d workout routine.

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Posted Fri, 09/26/2014 - 08:31
anas

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??

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Posted Mon, 07/21/2014 - 16:25
paras

Dont u think that biceps workout is too small .is it enough.to build ur arms with this workout?

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Posted Sun, 06/22/2014 - 05:51
naresh patil

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

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Posted Tue, 06/17/2014 - 16:57
Dan

Reverse flys and upright rows for back? Surely this is hitting shoulders for the 2nd day running?

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Posted Sat, 04/19/2014 - 09:38
Uliqn

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

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Posted Sun, 04/06/2014 - 16:59
Jan

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!

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Posted Fri, 04/04/2014 - 17:39
Steven

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.

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Posted Mon, 03/17/2014 - 05:31
eilbron

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?

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Posted Wed, 02/19/2014 - 06:03
Xavier

Does this routibe change weeekly?

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Posted Mon, 02/10/2014 - 06:46
Debayan

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

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Posted Sat, 02/01/2014 - 14:19
Danny

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.

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Posted Tue, 01/21/2014 - 00:26
cristhian`

instead of the Incline Dumbbell Bench Press can i do the incline Bench Press?

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Posted Sun, 01/12/2014 - 11:02
Hillbilly Times

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.

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Posted Thu, 10/24/2013 - 20:23
Oliverg

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?

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Posted Sun, 10/13/2013 - 04:08
Jaykay

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?

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Posted Sun, 10/06/2013 - 00:41
Samuel

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?

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Posted Fri, 09/20/2013 - 09:17
Ayman

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 ??

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Posted Fri, 08/09/2013 - 19:31
Mike

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 ?

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Posted Fri, 08/02/2013 - 12:58
AK

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.

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Posted Sat, 06/22/2013 - 22:46
tiki

is this more optimal than, for example, madcows 5x5 for mass and strength purposes?

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Posted Sun, 05/26/2013 - 19:26
Jebeb

I want to add Deadlift in Leg day. Which excercise should i cut off, any ideas?

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Posted Sat, 05/25/2013 - 04:10
Mo

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 ..

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Posted Mon, 05/20/2013 - 15:30
Omar

What would be a good back and triceps workout since i find this better than back and biceps?

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Posted Thu, 05/16/2013 - 16:56
omar Diaz

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

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Posted Wed, 05/01/2013 - 13:20
Anthony

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?

mnsjason's picture
Posted Wed, 05/01/2013 - 16:59
mnsjason

Yes

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Posted Thu, 04/18/2013 - 11:34
Oliver

What does "adding weight" at the Dumbell Bench Press mean?

Joey's picture
Posted Thu, 04/18/2013 - 12:29
Joey

Going up in weight for each set...

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Posted Fri, 04/19/2013 - 02:03
Oliver

Okay, I understand if the reps get smaller but what if they stay the same for two consecutive sets.

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Posted Thu, 04/18/2013 - 09:39
Oliver

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

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Posted Mon, 03/25/2013 - 14:10
Justin

I do 30 mins. Tread mill before I do my weight workout is this ok?

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Posted Mon, 03/25/2013 - 09:09
Justin

I do 30 mins. On tread mill before I do my weight training is this a good idea?

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Posted Mon, 03/25/2013 - 08:10
Radu

can we reach failure in this program ?

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Posted Sun, 03/24/2013 - 15:19
Mike

How long should i rest between each sets ? 1m ? 1.5m ?

mnsjason's picture
Posted Tue, 03/26/2013 - 17:24
mnsjason

Hey Mike! Yes, 1-1.5 minutes of rest between sets would be appropriate for this rep range.

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Posted Sun, 03/24/2013 - 13:57
dev

I have fat around my waist and this portion is comparatively wider than my upper body. Is it possible to loose fat and gain muscle simultaneously? Please recommend some techniques that I should follow; like, whether I should care about loosing fat at first then care about muscle growth or I should try to do both simultaneously. But my goal is to gain huge muscles with negligible fat. Please help me out.

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Posted Wed, 03/20/2013 - 13:54
Tadd

This is my first time in the gym for several years, this workout seems like a good fit. I know I need to mix up routines, can you suggest something for me? Thanks

Joey's picture
Posted Thu, 03/21/2013 - 16:39
Joey

No need to change routines - The only variation you need is to continue progressing (adding weight/reps) each time you go to the gym.

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Posted Fri, 03/22/2013 - 11:17
Tadd

Thanks

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Posted Thu, 03/07/2013 - 09:41
subha dhar

my age is 25 height is 5.5 and wgt is 55kgs. i have good cuts and strength since i am practicing exercising for more than 3 years ,but i could not do it continuously . i want to gain my weight at least 7 kgs and my volume . can i do ur routine workout?

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Posted Sun, 02/17/2013 - 16:07
andres v

can this routine be used to gain weight/mass if you eat a lot?

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Posted Tue, 02/05/2013 - 09:22
lowell

Hi Steve! Whats the alternate for machine reverse fly if the gym doesnt have the machine for it?

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Posted Mon, 01/28/2013 - 19:42
sil

This may be a silly question but is this routine to be done in a circuit or from top to bottom on each day?

mnsjason's picture
Posted Fri, 02/01/2013 - 18:18
mnsjason

Top to bottom.

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Posted Tue, 01/22/2013 - 19:42
Val

I'm doing this workout program at the moment, and I think it's awesome so far. Is it alright to have a rest day on thursday then a rest day on sunday instead of the weekend off, I don't like the idea of 2 days in a row off.

mnsjason's picture
Posted Thu, 01/24/2013 - 18:04
mnsjason

If you're more comfortable with it, then it should be just fine.

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Posted Tue, 01/22/2013 - 04:23
Shaw

If i have been weight training for 2 years, but haven't had good instruction, but gained a few pounds of muscle (4-5 lbs) should i go to beginners or do this intermediate workout?