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Intermedate Muscle Building Workout

Workout Category: Muscle Building Workout
Days Per Week: 5
Difficulty: Intermediate
Designed By: Builtfit.com
Reference URL: www.builtfit.com/workouts

Workout Goal: Build Muscle
Features:

Split Workout
Full Body Workout

This workout is for intermediate weight trainers looking for muscular hypertrophy (size). The principles involved will be too advanced for beginners. Moreover, beginners will not benefit because they will not be strong enough to proper adapt to the isolation training. Experts can use this workout, but it is not recommended, as there may not be enough sets involved to properly train an already well-trained muscle. This workout maintains the core exercises for each muscle group, with some advanced training principles involved.

Workout Overview

Workout entails training 5 days a week, for three weeks.
The numbers following each exercise indicate the number of reps that should be done for that respective set.
2 minutes rest between sets for growth response.
Go to failure on every set. If you have a spotter, I recommend doing heavier than normal weight on the last set. (For example, on the last set for bench press I would use my 2 rep max weight and let my spotter help me force out 2 additional reps after I completed 2 reps by myself.)

The Workout Split

Day 1: Chest and Calves
Day 2: Back
Day 3: Legs
Day 4: Arms
Day 5: Shoulders and Traps

Day 1 (Chest and calves)

Bench Press 8-6-6-4
Incline Press 10-8-6-4
Dumbbell Flyes 12-10-8-6
Donkey Calf Raises (hold contraction for 2 seconds) 4 sets of 8 reps
Seated Calf Raises (hold contraction for 2 seconds) 3 sets of 15 reps

Day 2 (Back)

Deadlift 8-6-4-2
Close Grip T-Bar Rows 8-6-6-4
Weighted Pullups 10-8-6-4
Wide Grip Seated Cable Row 10-8-6-6

Day 3 (Legs)

Squat 8-6-4-2
Hack Squat (go all the way down) 10-8-8-6
Leg Extension (hold contraction for 2 seconds) 12-10-8-6
Lying Hamstring Curl 5 sets of 10
Seated Hamstring Curl 5 sets of 8

Day 4 (Arms)

Decline Close Grip Bench 8-6-4-2
Overhead Dumbbell Extension 10-8-6-4
24’s** x3 (See below)
Barbell Curl 10-8-6-4
Incline Dumbbell Curl 8-6-6-4
Concentration Curl (hold contraction for 2 seconds) 12-10-8-8

Day 5 (Shoulders and Traps)

Upright Row 6-4-2
Barbell Shrugs 10-8-6-4
Clean and Press 6-4-2
Dumbbell Front Raise, supersetted with dumbbell laterals 12-10-8-6
Seated bent over dumbbell laterals 10-8-8-6

**24’s: and exercise that includes doing all of the following in a row with no rest, using the same weighted barbell:
8 reps skullcrushers
8 reps barbell pullovers