Once you’ve moved past the beginner phase, it’s time to step up your training. An intermediate workout routine helps you break through plateaus, build more muscle, and improve endurance. If you’ve been working out for a while and want to see better results, this plan is for you!
Why Follow an Intermediate Routine?
At this stage, your body is more adapted to exercise, meaning you need a routine that offers progressive overload—increasing resistance, intensity, and volume to keep challenging your muscles.
The Workout Plan
This 4-day split balances strength and conditioning, ensuring muscle growth and recovery:
Day 1 – Upper Body Strength
- Bench Press – 4 sets x 8 reps
- Pull-ups (or Lat Pulldown) – 4 sets x 10 reps
- Shoulder Press – 3 sets x 10 reps
- Bicep Curls – 3 sets x 12 reps
- Triceps Dips – 3 sets x 12 reps
Day 2 – Lower Body & Core
- Squats – 4 sets x 8 reps
- Romanian Deadlifts – 3 sets x 10 reps
- Bulgarian Split Squats – 3 sets x 10 reps per leg
- Hanging Leg Raises – 3 sets x 12 reps
- Plank Hold – 45 sec
Day 3 – Active Recovery or Cardio
- Low-impact cardio (walking, cycling, or swimming – 30 min)
- Full-body stretching or yoga
Day 4 – Full-Body Power & Conditioning
- Deadlifts – 4 sets x 6 reps
- Dumbbell Thrusters – 3 sets x 10 reps
- Box Jumps – 3 sets x 12 reps
- Battle Ropes – 30 sec x 3 rounds
- Russian Twists – 3 sets x 15 reps per side
Day 5 – Optional HIIT or Mobility Work
If you feel recovered, add a HIIT workout or work on flexibility and mobility to prevent injuries.
Final Tips for Progress
Progressive overload – Increase weights or reps gradually.
Rest properly – Sleep and recovery are essential for growth.
Eat well – Fuel your body with enough protein and nutrients.
Following this plan will help you gain strength, endurance, and definition without overtraining.
