Guide to Intermediate Bodybuilding Workouts

  • Bodybuilding
Bodybuilding is a practice that requires discipline and dedication. If you are reading this, we assume that you have graduated from being a beginner in bodybuilding and are looking to take things up a notch. Welcome to intermediate bodybuilding!   In this post, we will help you understand what intermediate bodybuilding is all about and how it differs from beginner level workouts. We have also listed the essential components of an intermediate bodybuilding workout routine that includes routine variation, intensity, and weekly workout split.   We will also discuss mistakes to avoid, strategies for plateau breaking, incorporating cardio and fat management, and adapting your workout as an intermediate bodybuilder.   Read on to learn how you can progress in your intermediate bodybuilding journey with success stories of those who have done it before you! 

Understanding Intermediate Bodybuilding 

Transitioning from beginner to intermediate level in bodybuilding brings forth new challenges that go beyond basic exercises. The focus shifts towards building muscle mass as a primary goal for intermediate bodybuilders. To achieve this, more advanced training techniques are required, targeting specific muscle groups for growth.   Dumbbell and barbell exercises take the workout to the next level. For example, on Monday, a lifter might start with a warm-up set followed by three sets of 8-12 reps of dumbbell bench press. Wednesday could focus on deadlifts, while Thursday might incorporate kettlebell exercises.   By increasing the number of reps and performing big lifts, the workload and volume can be intensified. Understanding the role of amino acids, maintaining good form, and allowing sufficient recovery time after workouts are all vital in intermediate bodybuilding. 

Essential Components of Intermediate Bodybuilding Workouts 

Intermediate bodybuilding workouts are designed for individuals who have already gained some experience in weightlifting and want to further develop their strength, muscle size, and overall physique. These workouts should be more challenging and varied than those for beginners. Here are the essential components of intermediate bodybuilding workouts: 

  • Goal Setting: Before starting an intermediate bodybuilding program, establish clear goals. Are you aiming to increase muscle mass, improve strength, or enhance overall aesthetics? Setting specific and achievable goals will help you tailor your workouts accordingly. 
  • Split Training: Intermediate bodybuilders often use split training routines, which target specific muscle groups on different days. Common splits include: 
    • Push-Pull-Legs (PPL): One day focuses on pushing movements (chest, shoulders, triceps), another on pulling movements (back, biceps), and a third on leg exercises. 
    • Upper-Lower Split: Divides workouts into upper-body and lower-body days. 
    • Body Part Split: Devotes each day to a particular muscle group, such as chest, back, shoulders, arms, and legs. 
  • Progressive Overload: Continue to increase the weight or resistance used in your exercises over time. This progressive overload is crucial for muscle growth and strength gains. 
  • Variety of Exercises: Incorporate a variety of compound and isolation exercises to target different muscle groups from different angles. Examples include bench presses, squats, deadlifts, rows, curls, and tricep extensions. 
  • Rep and Set Schemes: Mix up your rep and set schemes to prevent plateaus. Common rep and set ranges include 3-5 sets of 6-12 reps for hypertrophy (muscle growth) and 4-6 sets of 1-6 reps for strength. 
  • Periodization: Implement periodization techniques, such as linear or undulating periodization, to systematically vary intensity and volume throughout your training cycles. This helps prevent stagnation and promotes continuous progress. 
  • Intensity Techniques: Integrate intensity techniques like drop sets, supersets, rest-pause sets, and negatives to challenge your muscles in different ways and induce muscle growth. 
  • Rest and Recovery: Adequate rest is crucial for muscle recovery and growth. Ensure you get enough sleep, and allow muscle groups to recover before training them again. 
  • Nutrition: Maintain a well-balanced diet that supports your muscle-building goals. Consume sufficient protein, carbohydrates, and healthy fats to fuel your workouts and promote recovery. 
  • Supplements: Consider using supplements like protein powder, creatine, and branched-chain amino acids (BCAAs) to support your training and recovery, but remember that they are not a substitute for a proper diet. 
  • Form and Technique: Continue to prioritize proper form and technique to minimize the risk of injury and maximize muscle engagement during exercises. 
  • Tracking Progress: Keep a workout journal or use a fitness app to record your workouts, including weights lifted, sets, and reps performed. This helps you track your progress and make necessary adjustments. 
  • Flexibility and Mobility: Incorporate stretching and mobility work to maintain joint health and prevent muscle imbalances. 
  • Cardiovascular Conditioning: Depending on your goals, include some cardiovascular workouts to improve overall fitness and aid in fat loss if necessary. 
  • Periodic Assessments: Regularly assess your physique, strength, and overall progress to determine if you need to make adjustments to your training program. 

Remember that consistency and patience are key in bodybuilding. Intermediate workouts should be challenging but also sustainable in the long term to help you achieve your fitness goals. Consulting with a fitness professional or trainer can also be beneficial in designing a customized program that suits your specific needs and goals. 

Crafting a Weekly Workout Split for Intermediate Bodybuilders 

Creating an effective weekly workout split for intermediate bodybuilders requires careful planning to ensure you target all major muscle groups adequately while allowing for sufficient recovery. Here’s a sample weekly workout split for intermediate bodybuilders. Remember to adjust the exercises, sets, and reps based on your individual needs, goals, and preferences. 

Day 1: Chest and Triceps 

  • Bench Press – 4 sets x 6-8 reps 
  • Incline Dumbbell Press – 3 sets x 8-10 reps 
  • Chest Flyes – 3 sets x 10-12 reps 
  • Tricep Dips – 4 sets x 6-8 reps 
  • Skull Crushers – 3 sets x 8-10 reps 
  • Tricep Pushdowns – 3 sets x 10-12 reps 

Day 2: Back and Biceps 

  • Deadlift – 4 sets x 6-8 reps 
  • Pull-Ups or Lat Pulldowns – 3 sets x 8-10 reps 
  • Bent-Over Rows – 3 sets x 8-10 reps 
  • Seated Cable Rows – 3 sets x 10-12 reps 
  • Barbell Bicep Curls – 4 sets x 6-8 reps 
  • Hammer Curls – 3 sets x 8-10 reps 
  • Preacher Curls – 3 sets x 10-12 reps 

Day 3: Rest or Active Recovery 

Day 4: Legs and Calves 

  • Squats – 4 sets x 6-8 reps 
  • Leg Press – 3 sets x 8-10 reps 
  • Romanian Deadlifts – 3 sets x 8-10 reps 
  • Lunges – 3 sets x 10-12 reps (each leg) 
  • Standing Calf Raises – 4 sets x 10-12 reps 
  • Seated Calf Raises – 3 sets x 12-15 reps 

Day 5: Shoulders and Abs 

  • Military Press (or Dumbbell Shoulder Press) – 4 sets x 6-8 reps 
  • Lateral Raises – 3 sets x 8-10 reps 
  • Face Pulls – 3 sets x 10-12 reps 
  • Upright Rows – 3 sets x 8-10 reps 
  • Planks – 4 sets x 30-60 seconds 
  • Leg Raises – 3 sets x 15-20 reps 

Day 6: Rest or Active Recovery 

Day 7: Rest 

  • Warm-up thoroughly before each workout to prevent injuries. 
  • Incorporate progressive overload by gradually increasing weights or reps to stimulate muscle growth. 
  • Ensure you get adequate rest between sets (around 1-2 minutes) and between workout days. 
  • Stay hydrated and maintain a balanced diet to support muscle recovery and growth. 
  • Monitor your progress and adjust the workout split if necessary to prevent plateaus. 

Remember that individual factors like age, recovery capacity, and specific goals can influence your training program. Consulting with a fitness professional or personal trainer can help tailor your workout split to your unique needs. Additionally, it’s essential to prioritize sleep and nutrition to maximize your results as an intermediate bodybuilder. 

How to Increase the Intensity Over Time? 

To increase the intensity over time in intermediate bodybuilding workouts, gradually increase the weight lifted for each exercise. Shorten rest periods between sets to maintain high intensity. Incorporate advanced techniques like pyramid sets or strip sets. Implement progressive overload by increasing reps or sets. Vary the tempo of your lifts to challenge different muscle fibers. 

How Long Does it Take to Transition from Intermediate to Advanced? 

The transition from intermediate to advanced in bodybuilding varies for each individual. Factors such as genetics, training consistency, and nutrition play a role. Typically, it can take several months to a few years of consistent training. Progression is not linear, and plateaus may occur along the way. Focus on continuous improvement rather than a specific timeline. 

Is There a ‘One Size Fits All’ Approach to Intermediate Bodybuilding? 

Finding the perfect approach to intermediate bodybuilding is not a one-size-fits-all situation. Your individual goals, preferences, and genetics all play a role. Experiment with different training techniques, listen to your body, and seek guidance when needed. 

Mistakes to Avoid in Intermediate Bodybuilding 

Avoiding mistakes is crucial in intermediate bodybuilding as they can hinder your progress, lead to injuries, and impede your overall fitness journey. Here are some common mistakes to steer clear of: 

  • Neglecting Proper Warm-Up: Skipping warm-up exercises can increase the risk of injury. Always warm up with light cardio and dynamic stretches to prepare your muscles and joints. 
  • Inadequate Form: Incorrect form during exercises can lead to injuries and limit muscle development. Prioritize perfecting your form over lifting heavy weights. Consider working with a trainer to ensure proper technique. 
  • Overtraining: More is not always better. Overtraining can lead to burnout, injury, and decreased gains. Give your muscles time to recover with adequate rest days between workouts. 
  • Neglecting Nutrition: Proper nutrition is essential for muscle growth and recovery. Ensure you’re getting enough protein, carbohydrates, and healthy fats to support your goals. Avoid excessive junk food and empty calories. 
  • Ignoring Mobility and Flexibility: Neglecting mobility and flexibility can lead to muscle imbalances and limited range of motion. Include stretching and mobility work in your routine to prevent this. 
  • Lack of Periodization: Sticking to the same routine for too long can lead to plateaus. Incorporate periodization into your training, which involves changing variables like intensity, volume, and exercises to keep progressing. 
  • Not Tracking Progress: Failing to track your workouts and nutrition can make it difficult to identify what’s working and what’s not. Keep a training journal and monitor your progress regularly. 
  • Overemphasizing Isolation Exercises: While isolation exercises have their place, focusing too much on them can neglect compound movements that provide overall muscle development. Balance your routine with both compound and isolation exercises. 
  • Underestimating Recovery: Sleep, hydration, and stress management are critical for recovery. Prioritize getting enough quality sleep and managing stress to maximize your gains. 
  • Ego Lifting: Trying to lift heavier weights than you can handle with proper form is a recipe for disaster. Lift weights that challenge you, but always prioritize safety and form. 
  • Inconsistency: Consistency is key in bodybuilding. Skipping workouts or not following your nutrition plan can hinder progress. Stick to a consistent routine over the long term. 
  • Not Listening to Your Body: Pay attention to your body’s signals. If you’re feeling fatigued, sore, or experiencing pain, it’s essential to adjust your training or take a break to prevent overuse injuries. 
  • Excessive Supplements Reliance: Supplements can be beneficial, but they should complement a balanced diet, not replace it. Relying too heavily on supplements can be costly and may not provide the same benefits as whole foods. 
  • Comparing Yourself to Others: Everyone progresses at their own pace. Comparing yourself to others can lead to frustration and demotivation. Focus on your own goals and progress. 
  • Ignoring Cardiovascular Training: Cardiovascular fitness is important for overall health and can aid in recovery. Don’t neglect cardiovascular exercises even if your primary goal is muscle gain. 

Remember that bodybuilding is a long-term endeavor. Avoiding these mistakes and staying patient and consistent will help you achieve your goals while minimizing the risk of setbacks and injuries. 

Let’s Sum Up  

As an intermediate bodybuilder, it’s crucial to understand that your workouts need to evolve to continue seeing progress. Incorporating routine variation and intensity are key components of your training. Crafting a weekly workout split that targets different muscle groups is essential for balanced development. It’s also important to progress and increase the intensity over time to avoid plateauing. Avoid common mistakes such as overtraining and neglecting diet and nutrition.  

Adapt your workout as needed and incorporate strategies for breaking through plateaus. Remember, there is no one-size-fits-all approach to intermediate bodybuilding, so listen to your body and make adjustments accordingly. And finally, don’t forget to celebrate the success stories of other intermediate bodybuilders who have achieved their fitness goals through dedication and hard work. 

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