Intermedate Muscle Building 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)

Day 2 (Back)

Day 3 (Legs)

Day 4 (Arms)

Day 5 (Shoulders and Traps)

**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

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