Intermediate Weight Lifting Routine

Welcome to Building Muscle 101's intermediate weight lifting routine.

This routine is meant for those of you who have been weight training for at least 4 to 6 months and are ready to advance to a more challenging program.

This program will help further your balance and strength levels. Remember, if you are a beginner, you may want to start at the beginner weight lifting program here.

This routine will use additional weight training exercises and more repetitions than the beginners program. In order to start building muscle mass, higher intensity levels are needed which this routine will introduce you to.

I recommend you follow this routine for 2 to 4 months before graduating to the advance level routines. I recommend you also print off some weight training logs and diaries located here, and keep track of your progress.

Alright, let's take a look at this intermediate weight lifting routine.

The training schedule for this intermediate weight training routine will be as follows:

Days one and five: upper body

Warm up

Stationary bike/elliptical/treadmill 5 to 10 minutes

Stretching 5 to 10 minutes

Back

Lat machine pull downs:
Warm up 1 x 20 reps
1 x 15 reps
1 x 12 reps

Single arm dumbbell rows:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps

shrugs:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps

Chest

Bench press:
Warm up 1 x 15 reps
1 x 12 reps
1 x 8 - 12 reps

Incline dumbbell press:
Warm up 1 x 15 reps
1 x 12 reps
1 x 10 - 12 reps

Shoulders

Dumbbell press:
Warm up 1 x 15 reps
1 x 12 reps
1 x 10 reps

Side laterals:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps

Biceps

Standing barbell curls:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Triceps

Lying triceps extensions:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Abdominals

Crunches:
3 x 15 - 20 reps

Days two, four and six: Rest

For days two, four, and six, you will be resting. I strongly recommend that you stay out of the gym and allow your muscles and body, to recuperate from weight training. This is very important since this is the time your body repairs itself and grows.

Days three and seven: lower body

Warm up

Stationary bike/elliptical/treadmill 5 to 10 minutes

Stretching 5 to 10 minutes

Quadriceps

Leg extensions:
Warm up 1 x 20 reps
1 x 15 reps
1 x 12 reps

Squats:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Hamstrings

Leg curl:
Warm up 1 x 15 reps
1 x 12 - 15 reps
1 x 12 reps

Calves

Standing calf raises:
Warm up 1 x 25 reps
1 x 15 reps
1 x 15 reps
1 x 12 reps

Remember, as you progress with this workout routine, you may need to add more exercises in order to hit the muscle more effectively. As you continue, it's important to note that in order to keep improving, you will constantly need to challenge your body. This can mean using more weight, doing more repetititions or doing the workout in less time. For a complete discussion, see this page here.

I suggest you continue to use this intermediate routine until you are confident you can tackle the advanced weight lifting routine. Simply click on the weight lifting routines link at the bottom of this page to go to the advanced section.

The intermediate weight lifting routine will provide you with a great workout and as soon as you feel up to it, move on to the more advanced weight lifting routines.

Follow this intermediate routine for 2 to 3 months. If you think your ready, you may want to try building muscle 101's "Get Big" program. The program is 12 weeks in duration and is strictly designed to help add quality muscle mass to your frame. With the program, you get menus, tips, techniques, and information to help you get strong. It's totally free and no strings attached. Click here for more information.

Good luck and all the best,

Blake