The Intermediate Workout
The intermediate workout is based on old-school bodybuilding routines that improve your overall lifting abilities. It introduces high-rep sets to induce what is called “hypertrophy” or gains in the mass of muscles. Oddly enough, beginners can thank most of their improvements in strength to adaptations of the nervous system rather than increases in mass. As an intermediate lifter, you’re going to still make these improvements, but you will need to begin to prioritize mass. The below workout routine is to be done four times a week, and you alternate every day. Typically, the workouts will take around 40 minutes to complete.
A
| Workout |
Sets |
Reps per Set |
Load per Rep |
| Squat |
3 |
12/8/5 |
65%/75%/80% |
| Power Cleans |
3 |
12/8/5 |
65%/75%/80% |
| Bench Press |
3 |
12/8/5 |
65%/75%/80% |
| Dips |
3 |
Till Failure |
Your Body Weight or More |
| Bicep Curls |
2 |
10-12 |
70% |
B
| Workout |
Sets |
Reps per Set |
Load per Rep |
| Deadlift |
3 |
12/8/5 |
65%/75%/80% |
| Glute-Hams |
2 |
Till Failure |
Your Body Weight or More |
| Shoulder Press |
3 |
12/8/5 |
65%/75%/80% |
| Pull-Ups |
3 |
Till Failure |
Your Body Weight or More |
| Rows |
2 |
10-12 |
70% |
