You're No Longer A Beginner: Intermediate Training!

If you have been following a 3-day training split made up of the basic, fundamental exercises ... It is now time for a routine that is a bit more challenging!

Part 1 | Part 2

During the first six months you begin weight training, you learn a lot. You learn how to perform exercises correctly. Your workouts become consistent; you do not miss a scheduled workout. The diet you follow now has a little structure to it. You avoid "bad" foods, which do not lend themselves to your bodybuilding efforts.

Now that you have some experience under your belt, you are ready to make advancements. I am going to make the assumption that you followed my advice in my "Bodybuilding for Beginners" article. If you have, you have been following a 3-day training split made up of the basic, fundamental exercises. Now it is time for a routine that is a bit more challenging.

Training Program

Day 1: Chest and Triceps
1
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

3

Dips - Chest Version

2 sets to failure
Dips - Chest Version Dips - Chest Version

4
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

5
Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension

6
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

Day 2: Legs
1

Barbell Squat

3 sets of 8-10 reps
Barbell Squat Barbell Squat

2

Leg Press

2 sets of 8-10 reps
Leg Press Leg Press

3

Stiff-Legged Barbell Deadlift

2 sets of 12-15 reps
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

4

Lying Leg Curls

2 sets of 8-10 reps
Lying Leg Curls Lying Leg Curls

5

Standing Calf Raises

2 sets of 8-12 reps
Standing Calf Raises Standing Calf Raises

6

Seated Calf Raise

2 sets of 8-12 reps
Seated Calf Raise Seated Calf Raise

Day 3: off
Day 4: Shoulders and Traps
1

Standing Military Press

3 sets of 6-10 reps
Standing Military Press Standing Military Press

2

Dumbbell Shoulder Press

2 sets of 6-10 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

3

Side Lateral Raise

2 sets of 6-10 reps
Side Lateral Raise Side Lateral Raise

4
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

5

Barbell Shrug

2 sets of 6-10 reps
Barbell Shrug Barbell Shrug

6

Dumbbell Shrug

2 sets of 6-10 reps
Dumbbell Shrug Dumbbell Shrug

Day 5: Back, Biceps and Forearms
1

Bent Over Barbell Row

3 sets of 6-10 reps
Bent Over Barbell Row Bent Over Barbell Row

2

Underhand Cable Pulldowns

2 sets of 6-10 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

3

Pullups

2 sets to failure
Pullups Pullups

4

Barbell Deadlift

1 set of 12-15 reps
Barbell Deadlift Barbell Deadlift

5

Dumbbell Bicep Curl

2 sets of 6-10 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

6
Close-Grip Standing Barbell Curl Close-Grip Standing Barbell Curl

7

Standing Biceps Cable Curl

1 set of 6-10 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

8
Standing Palms-Up Barbell Behind The Back Wrist Curl Standing Palms-Up Barbell Behind The Back Wrist Curl

9
Seated Dumbbell Palms-Up Wrist Curl Seated Dumbbell Palms-Up Wrist Curl

Day 6 And 7: Off
Days Off: Cardio

Continue to do cardio on your choice of 2 out of your 3 off days.

What Is New

I have lowered the rep range some. Now, there will be times when you only get 6 reps. This means you will be training a little heavier. I have also added a few exercises that involve more technique to execute correctly. For example, stiff leg deadlifts. This is the king of hamstring exercises. It is vital that you do not ignore your hamstrings. Focusing on them now will put you ahead of the game later on.

Another type of deadlifts is the standard powerlifting version. I choose to have you start with a higher rep range so you can concentrate on your form, as it is vital for these two deadlift exercises.

Because you are now doing a four-day split, you can concentrate on two muscle groups per exercise instead of three. This will allow you the keep your intensity level high for each muscle group. This routine should lead to greater gains in strength and mass growth. Of course, in order for the training routine to work, your diet must be well structured.

Supplement/Diet Plan

Hopefully you are getting more accustomed to a meal schedule. Now we are going to implement a solid pre and post workout meal setup. For the protein source, use whey protein. Optimum Nutrition's 100% Whey is probably the most economical choice at this time. Next, we are going to add simple sugar to the mix, dextrose. Dextrose is a high glycemic carb that will deliver glucose and amino acids to your muscle cells. For more information on this, check out my past article.

15 Minutes Before Workout
  • 1 Serving Whey
  • 30 Grams Dextrose
Post Workout
  • 1 Serving Whey
  • 30 Grams Dextrose
  • Note: Gatorade powder contains dextrose and is available at about all grocery stores. This makes it a great and convenient choice for dextrose.
Post-Workout Meal

Consume meal one hour after post-workout shake.

Daily Totals

Protein: 1 gram/lb
Carbs: 2 grams/lb
Fat: 0.4 grams/lb

Along with your whey protein and multivitamin, we are going to add some essential fatty acids. This will be in the form of flax seed oil. For more information on flax seed, check out my article on it.

Take ½ a tablespoon of flax seed oil at breakfast and ½ a tablespoon with you last meal of the day.

Conclusion

This routine and diet will deliver some good results. Follow it for the next 3 months.

Part 1 | Part 2