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The Best Intermediate Bodybuilding

Workout Plan
Created by: Murshid Akram
Article URL: [Link]

This bodybuilding workout plan is for those who have been training
for a while and want to grow their strength and muscle mass in an
organized manner.

It involves six sessions per week, and each session focuses on

training two to three muscle groups.

For example, it involves training legs and shoulders on day 1, Back,

biceps, and abs on day 2; and Chest, triceps, and glutes on day 3.

• Monday: Legs and Shoulder

• Tuesday: Back, Biceps, and Abs
• Wednesday: Chest, Triceps, and Glutes
• Thursday: Legs and Shoulder
• Friday: Back, Biceps, and Abs

ARTICLE URL: HTTPS://[Link]/INTERMEDIATE-BODYBUILDING-WORKOUT-PLAN-PDF

 • Saturday: Chest, Triceps, and Glutes

It ensures that every muscle group gets trained twice a week while
maintaining decent recovery time between sessions.

Article URL: [Link]

It will be a high-volume training, so I recommend you sleep well (6-8

hours) and consume a balanced diet (30–35% calories from protein,
55–60% calories from carbs, and 15–20% calories from fat) as these
things helps recover your damaged muscle efficiently and promotes
hypertrophy over time.

You can explore a 7-day sample meal plan for muscle gain on
[Link]. Plus, you can also visit a professional nutritionist near
you to design a customized meal plan.

Program Overview
Session/Week Six
Duration/Session 90 minutes
Recommended Duration 3-4 months
Experienced Require Intermediate
Target Gender Male
Training Goal Strength and Mass Gain
Split Type Mixed Body Part Split
Monday & Thursday Legs and Shoulder

ARTICLE URL: HTTPS://[Link]/INTERMEDIATE-BODYBUILDING-WORKOUT-PLAN-PDF

Tuesday & Friday Back, Biceps, & Abs
Wednesday & Saturday Chest, Triceps, & Glutes

Workout Instructions
Warm-up before lifting: Each raining session will start a 5-10
minutes of warm-up workout. You can do warm-up given in the
training plan below or design your own.

Loading Progression: Keep adding weight set after set and week
after week to challenge your muscles to work hard continuously. This
loading progression helps them build muscle and strength over time.

Rest Between Sets: Resting between sets allows you to give your best
during each set. You can take 1-3 minutes of rest during the
hypertrophy sets (10-20 rep sets) and 3-5 minutes rest during the
heavyweight sets (4-10 rep sets). You can also stretch or walk during
rest time to keep your mind involved throughout the workout.

Morning Cardio: Perform low-intensity cardio in the morning to

enhance your endurance.

ARTICLE URL: HTTPS://[Link]/INTERMEDIATE-BODYBUILDING-WORKOUT-PLAN-PDF

Monday – Legs and Shoulder
Warm-up

• Front Leg Swings: 15-sec per leg x 2 sets

• Lateral Leg Swings: 10-sec per leg x 2 sets
• Bodyweight Asian Squat: 10-15 reps x 1 set
• Standing Arm Swings: 10-sec per arm x 2 sets
• Rotator cuff 90 degrees external rotation: 10 reps per side x 2
sets
• Leg Extension: 15-20 reps x 2 sets
• No rest between exercises.
Main Workout

• Back Squat: 6-12 reps x 4-5 sets at 70-85% of your One-Rep

Max (1RM)
• Leg Press: 10-15 reps x 3-4 sets at 65-80%
• Overhead Press + Front Lunges (superset): 10-12 reps x 3 sets
+ 10 reps/leg x 2 sets
• Leg Curl + Seated FDL Raises (superset): 15-20 reps x 4 sets +
8-10 reps x 3 sets
• Calf Raises + Reverse Machine Fly (superset): 15-20 reps x 4
sets + 10-12 reps x 3 sets

ARTICLE URL: HTTPS://[Link]/INTERMEDIATE-BODYBUILDING-WORKOUT-PLAN-PDF

Session Finisher

• Incline Treadmill Walk: 5 minutes

• World’s Greatest Stretch: 2-3 minutes
• Child’s Pose: 15-second hold x 2 sets
• Upward Facing Dog: 15-second hold x 2 sets

Tuesday – Back, Biceps, and Abs

Warm-up

• Seated/Standing Lat Stretch: 2-3 minutes

• Shoulder Pass-Through w/ Band: 10 reps x 2 sets
• Band Pull-Apart: 10 reps x 2 sets
• Resistance Band Bent-over Row: 10 reps x 2 sets
• Pull-ups: As many reps as possible x 3 sets

Main Workout

• Front Lat Pulldown (medium grip): 10-15 reps x 4 sets

• Seated Cable Row/Machine Row: 10-12 reps x 4 sets
• Landmine Close Grip T-Bar Row: 10-12 reps x 4 sets
• Barbell Biceps Curl: 10-15 reps x 3 sets
• Concentration Curl: 10-12 reps x 3 sets

ARTICLE URL: HTTPS://[Link]/INTERMEDIATE-BODYBUILDING-WORKOUT-PLAN-PDF

 • Kneeling Cable Crunches: 20-25 reps x 4 sets
• Hanging Knee/Leg Raises: 10-20 reps x 4 sets

Session Finisher

• Stationary Bicycling: 5 minutes

• Cobra Pose: 15-second hold x 3 sets
• Bird Dog: 5 second hold per side x 3 sets
• Superman Lift and Row: 6-8 reps x 3 sets

Wednesday – Chest, Triceps, and Glutes

Warm-up

• Arms Out Stretch: 10- second x 3 sets

• Dive Bomber Push-up: 6-8 reps x 3 sets
• Banded Reverse Fly: 6-8 reps x 3 sets
• Seated Pec Deck Fly: 15-20 reps x 2 sets
• Bench Press w/ an Empty Barbell (Slow Tempo): 15-20 reps x 1
set
Main Workout

• Incline Barbell Bench Press: 8-12 reps x 4 sets

• Incline Dumbbell Bench Press: 10-12 reps x 3 sets
• Parallel Cable Fly/Pec Dec Fly: 10-12 reps x 2 sets
• High-to-Low Cable Fly: 10-12 reps x 4 sets

ARTICLE URL: HTTPS://[Link]/INTERMEDIATE-BODYBUILDING-WORKOUT-PLAN-PDF

 • Triceps Pressdown: 10-15 reps x 3 sets
• Overhead Triceps Extension: 10-15 reps x 3 sets
• Cable Pull Through: 10-15 reps x 3 sets
Session Finisher

• Incline Treadmill Walk: 5 minutes

• Cat-Cow: 10 reps x 2 sets
• World’s Greatest Stretch: 2-3 minutes
• Seated Bend Forward: 1-2 minutes

Thursday – Legs and Shoulder

Warm-up

• Front Leg Swings: 15-sec per leg x 2 sets

• Lateral Leg Swings: 10-sec per leg x 2 sets
• Bodyweight Asian Squat: 10-15 reps x 1 set
• Standing Arm Swings: 10-sec per arm x 2 sets
• Rotator cuff 90 degrees external rotation: 10 reps per side x 2
sets
• Leg Extension: 15-20 reps x 2 sets
• No rest between exercises.
Main Workout

• Hack Squat: 12-15 reps x 3 sets

• Reverse Hack Squat: 12-15 reps x 3 sets
• Bulgarian Split Squat/Step-up: 8-10 reps per leg x 3 sets
ARTICLE URL: HTTPS://[Link]/INTERMEDIATE-BODYBUILDING-WORKOUT-PLAN-PDF
 • Leg Curl: 15-20 reps x 4 sets
• Single-arm Cable Lateral Raises: 10-12 reps per arm x 3 sets
• Upright Row: 8-12 reps x 3 sets
• Face Pull: 8-12 reps x 3 sets
Session Finisher

• Stationary Bicycling: 5 minutes

• Standing Bend Forward: 1-2 minutes
• Child’s Pose: 10-second hold x 2 sets
• Upward Facing Dog: 10-second hold x 2 sets
• Bodyweight Glute Bridge: 10-15 reps x 2 sets

Friday – Back, Biceps, and Abs

Warm-up

• Seated/Standing Lat Stretch: 2-3 minutes

• Shoulder Pass-Through w/ Band: 10 reps x 2 sets
• Band Pull-Apart: 10 reps x 2 sets
• Resistance Band Bent-over Row: 10 reps x 2 sets
• Pull-ups: As many reps as possible x 3 sets
Main Workout

• Bent-Over Barbell Row: 10-15 reps x 4 sets

• Standing Cable Lat Pullover: 10-12 reps x 3 sets
• Close Grip Lat Pulldown: 10-12 reps x 3 sets
• Single-arm DB Row: 10 reps per side x 3 sets
ARTICLE URL: HTTPS://[Link]/INTERMEDIATE-BODYBUILDING-WORKOUT-PLAN-PDF
 • Preacher Curl: 10-12 reps x 3 sets
• Reverse Barbell Curl: 10-12 reps x 3 sets
• Kneeling Cable Crunches: 20-25 reps x 4 sets
• Hanging Knee/Leg Raises: 10-20 reps x 4 sets
Session Finisher

• Stationary Bicycling: 5 minutes

• Cobra Pose: 15-second hold x 3 sets
• Bird Dog: 5 second hold per side x 3 sets
• Superman Lift and Row: 6-8 reps x 3 sets

Saturday – Chest, Triceps, and Glutes

Warm-up

• Arms Out Stretch: 10- second x 3 sets

• Dive Bomber Push-up: 6-8 reps x 3 sets
• Banded Reverse Fly: 6-8 reps x 3 sets
• Seated Pec Deck Fly: 15-20 reps x 2 sets
• Bench Press w/ an Empty Barbell (Slow Tempo): 15-20 reps x 1
set

Main Workout

• Flat Barbell Bench Press: 8-12 reps x 3 sets

• Incline Dumbbell Bench Press: 10-12 reps x 3 sets

ARTICLE URL: HTTPS://[Link]/INTERMEDIATE-BODYBUILDING-WORKOUT-PLAN-PDF

 • Cable Crossover: 10-12 reps x 3 sets
• Decline Bench Press: 10-12 reps x 3 sets
• Bar Dips: 10-15 reps x 3 sets
• Overhead Triceps Extension: 10-15 reps x 3 sets
• Hip Thrust/Glute Bridge: 10-15 reps x 3 sets

Session Finisher

• Incline Treadmill Walk: 5 minutes

• Cat-Cow: 10 reps x 2 sets
• World’s Greatest Stretch: 2-3 minutes
• Seated Bend Forward: 1-2 minutes

Helpful Resouces:

• 20 Best Dumbbell Pull Exercises

• Dumbbell Push Exercises
• Top 10 Barbell Pull Exercises
• 8 Best Barbell Push Exercises
• Compound Exercises List
• Isolation Exercises List
• 30 Best Gym Exercises for Abs

Related Workout Programs

1. 12-Week PHUL Workout Routine with Free PDF
ARTICLE URL: HTTPS://[Link]/INTERMEDIATE-BODYBUILDING-WORKOUT-PLAN-PDF
 2. Push Pull Legs 12-week Program for Muscle Building
3. 8-Week Full Body Tri Set Workout Program
4. 3 Day Superset Workout to Build Muscles
5. 12-Week Workout Routine Inspired by Frank Zane
6. 12-week Progressive Overload Strength Training Program

Disclaimer
This program is created by Murshid Akram, founder of [Link]. These guidelines
are not formulated to suit any nutrient deficiencies, allergies or any other food related health
problems. If you are an individual with such problems, you should consult an Accredited Practicing
Dietitian or qualified health professional. The information provided here “as is” and for general
health improvement recommendations only to promote healthy eating and lifestyle habits. It is not
intended as medical advice, and should not be used to diagnose, treat, cure or prevent any medical
conditions. You should not use this information as a substitute for qualified professional health
advice, diagnosis or treatment. [Link] and Murshid Akram makes no warranties or
representations, express or implied, as to the currency, accuracy, completeness, reliability or
suitability of the information contained or referenced on this site.

The information is subject to professional differences of opinion, human error in preparing this
information and unique differences in individuals’ situations. We are not liable for any loss resulting
from any action taken or reliance made by you on any of the information or material contained in
this file. You should always obtain any appropriate professional health advice relevant to your
circumstances.

Information contained in this guide is owned by, or licensed to, [Link]. No

intellectual property rights or other rights in, and to, the information and materials on this site are
transferred to any person who acquires or may use. Except as permitted under the applicable law in
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