Intermediate Bodybuilding Workout


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Intermediate Weight Lifting and Bodybuilding Routine

4 Days a week 


This is a typical intermediate routine. Each body part is to be worked 2 times per week, MONDAY- TUESDAY / THURSDAY-FRIDAY. It can be used by Male and Female. Try to use as much weight as possible (IN GOOD FORM). Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine.

This is a PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the ADVANCED stage.

 

MONDAY/THURSDAY

SET#1

SET#2

SET#3

SET#4

SET#5

BENCH PRESS

12 REPS

10 REPS

10 REPS

8 REPS

6 REPS

DUMBELL FLYES

12 REPS

10 REPS

10 REPS

   

BARBELL CURL

12 REPS

10 REPS

10 REPS

   

CONCENTRATION CURL

12 REPS

10 REPS

10 REPS

   

CLOSE GRIP BENCH PRESS

12 REPS

10 REPS

10 REPS

   

FRENCH PRESS

12 REPS

10 REPS

10 REPS

   



TUESDAY/FRIDAY

SET#1

SET#2

SET#3

SET#4

SET#5

BENT OVER ROW

12 REPS

10 REPS

10 REPS

8 REPS

6 REPS

LAT PULL-DOWNS

12 REPS

10 REPS

10 REPS

   

MILITARY PRESS

12 REPS

10 REPS

10 REPS

   

SIDE LATERALS

12 REPS

10 REPS

10 REPS

   

SHRUGS

12 REPS

10 REPS

10 REPS

8 REPS

 

SQUATS  

12 REPS

10 REPS

10 REPS

8 REPS

 

LEG EXTENSION

12 REPS

10 REPS

10 REPS

8 REPS

 

LEG CURL

12 REPS

10 REPS

10 REPS

8 REPS

 

PYRAMID PRINCIPLE

The idea or pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use.

The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Than you use the chart below to figure out how much weight to use for each set.

Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. After 6 weeks its time to recalculate your ORM

It is VERY IMPORTANT that you use a spotter, And make sure you are warmed up properly before trying to perform your ORM

 
 

SET#1

SET#2

SET#3

SET#4

SET#5

WEEK#1

55% of Max

60% of Max

60% of Max

65% of Max

70% of Max

WEEK#2

60% of Max

65% of Max

65% of Max

70% of Max

70% of Max

WEEK#3

65% of Max

70% of Max

70% of Max

75% of Max

75% of Max

WEEK#4

70% of Max

75% of Max

75% of Max

80% of Max

80% of Max

WEEK#5

70% of Max

75% of Max

75% of Max

80% of Max

80% of Max

WEEK#6

70% of Max

75% of Max

75% of Max

80% of Max

80% of Max

 


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