3 Day Intermediate Workout Routine

I am a beginner/intermediate weight lifter with about 4 years experience. I have gained 23 lbs over the last 3 years training 3 days per week for about 10-12 weeks, then a 7-10 day rest (do nothing).

I am 6' and 176 lbs and 45 years old. I have developed and tested some different routines over the past couple of years and would like to share one of them, that may be timely, with fellow lifters:

HERE'S MY "GET READY FOR THE BEACH" ROUTINE:

Routine Type 3 days on 4 days off
Duration 12 Weeks
Level Advanced
Purpose To Build Muscle Mass
Target For those individuals looking to build lean body mass

Workout Schedule

Monday Workout A - Legs / Abs
Tuesday
Rest
Wednesday
Workout B - Chest and Back
Thursday
Rest
Friday Workout C - Shoulders / Biceps / TricepsRest
Saturday
Rest
Sunday Rest

The Workout

Workout A - Monday - Legs / Abs
Exercise Sets/Reps Weight
Treadmill - Warm Up   15 minutes
Squats 1 x 10 reps

1 x 10 reps

1 x 8 reps

1 x 20 reps

90 LBS

180 LBS

280 LBS

90 LBS

Lunges 1x 12 reps

1 x 20 reps

1 x 20 reps

1 x 15 reps

10 - 15 LBS

20 LBS

25 LBS

30 LBS

Lying hamstring extensions super setted with seated leg extensions super setted with seated calf raises. These are done in order with no rest in between. Start with a low weight on each. I use 75 lbs on hamstring, 105 lbs on leg extension and 65 lbs on seated calf raises. I progressively increase the weight about 5-10 pounds on each and do 3 to 4 sets or until exhausted. This is also a good aerobic set of exercises.
Leg Press 1 x 12 reps

1 x 12 reps

1 x 10 reps

1 x 10 reps

1 x Failure

240 LBS

360 LBS

450 LBS

540 LBS

360 LBS

Incline Sit Ups 4 x 30 reps

No weight for first set.
25 lbs plate held to my chest for the remainder of the sets.
Cardio (optional)   20 - 25 Minutes
Workout B - Wednesday - Chest and Back
Exercise Sets/Reps Weight
Rowing Machine   15 minutes
Bench Press (With Spotter on flat bench or no spotter on Smith machine. This routine for is for Smith machine. Weights are not extremely heavy as I have a bad shoulder.) 1 x 12 reps

1 x 12 reps

1 x 10 reps

1 x 6 reps

1 x Failure

70 LBS

90 LBS

180 LBS

230 LBS

90 LBS

Dumbbell Flies 1x 15 reps

1 x 15 reps

1 x 12 reps

1 x 10 reps

1 x 8 reps

15 LBS

20 LBS

30 LBS

40 LBS

45 LBS

Incline Dumbbell Press 1 x 12 reps

1 x 12 reps

1 x 10 reps

1 x 8 reps

45 LBS

55 LBS

60 LBS

65 LBS

Seated Lat pull downs ( I superset between the wide grip bar and the narrow "V" handle) 1 x 10 reps

1 x 10 reps

1 x 10 reps

1 x 8 reps

95 LBS

115 LBS

120 LBS

135 LBS

Bent over rows (keep your head up looking straight ahead or else OUCH!) 1 x 15 reps

1 x 12 reps

1 x 10 reps

1 x Failure

60 LBS

70 LBS

80 LBS

70 LBS

Dumbbell Rows 1 x 12 reps

1 x 10 reps

1 x 10 reps

1 x 6 reps

45 LBS

60 LBS

65 LBS

75 LBS

Cable cross overs (Light weight and lots of reps) 1 x 25 reps

1 x 30 reps

1 x 25 reps

1 x 20 reps

25 LBS

30 LBS

35 LBS

20 LBS

Cardio (optional)   20 - 25 mins
Workout C - Friday - Shoulders / Biceps / Triceps
Exercise Sets/Reps Weight
Rowing Machine (10 to 15 mins)   15 minutes
Biceps / Triceps Supersets    
Exercise 1 for superset: Standing barbell curls 1 x 15 reps

1 x 12 reps

1 x 10 reps

1 x 6 reps

40 LBS

45 LBS

55 LBS

65 LBS

Exercise 2 for superset:
narrow grip bench presses
1 x 15 reps

1 x 12 reps

1 x 10 reps

1 x 6 reps

70 LBS

80 LBS

90 LBS

100 LBS

Seated Dumbbell Curls 1 x 12 reps

1 x 10 reps

1 x 8 reps

1 x 6 reps

25 LBS

30 LBS

35 LBS

40 LBS

Tricep superset:    
Exercise 1 for superset: triceps rope pushdowns or cable pressdowns 1 x 15 reps

1 x 12 reps

1 x 12 reps

1 x 10 reps

1 x 10 reps

75 LBS

100 LBS

115 LBS

125 LBS

135 LBS

Exercise 2 for superset: close grip push ups 1 x 15 reps

1 x 20 reps

1 x 20 reps

1 x 15 reps

1 x Failure

Body weight for all sets

 

Shoulder superset 1:    
Exercise 1 for superset: Lateral front raises 1 x 15 reps

1 x 12 reps

1 x 10 reps

1 x 8 reps

15 LBS

20 LBS

20 LBS

25 LBS

Exercise 2 for superset: Lateral side raises 1 x 15 reps

1 x 12 reps

1 x 10 reps

1 x 8 reps

 

15 LBS

20 LBS

20 LBS

25 LBS

Seated Shoulder Press (on Smith Machine if possible) 1 x 12 reps

1 x 12 reps

1 x 10 reps

1 x 12 reps

 
50 LBS

70 LBS

90 LBS

70 LBS

Shoulder superset 2:    
Exercise 1 for superset: Dumbbell Shrugs 1 x 15 reps

1 x 15 reps

1 x 15 reps

1 x 15 reps

1 x 10 reps

55 LBS

65 LBS

75 LBS

80 LBS

75 LBS

Exercise 2 for superset:
Dumbbell Press
1 x 15 reps

1 x 15 reps

1 x 15 reps

1 x 15 reps

1 x 10 reps

20 LBS

25 LBS

35 LBS

40 LBS

45 LBS

Incline Sit Ups

(After each set perform 10 reps with 25 lbs dumbbells of standing bicep curl to overhead shoulder press)
1 x 30 reps

1 x 40 reps

1 x 40 reps

1 x 40 reps

No weight for first set. Hold 25 pound plate for the remainder of the sets.

Rest on Tuesdays and Thursdays.

I take 5g of creatine with 250 ml water during the last 10 minutes of the workout. In the change room I take 2-3 large scoops of Interactive Mammoth 2500 protein powder with 400 ml water, 1/2 before and 1/2 after my shower. I cycle off the creatine during my 7-10 day rest period.

These workouts take about 45 min to 1 hour with high intensity. I use a weight lifting belt for the squats, dead lifts, standing lateral raises, close grip barbell raise, shrugs and 21's. Since I do not have a training partner at the moment, the Smith Machine is my friend. Your poundage's will vary and will increase after the first 20 to 30 days, however keep the sets and rep count the same. Change the order of the workout every 4 weeks: Mondays on Friday, Wednesdays on Monday... etc. To spice the routine up, trim 1/2 of the poundage and double the reps. Do this near the end of the cycle. Bring a towel, you'll need it!

Do this routine for 3 months: April, May and June or May, June and July and you will be cut for the beach. This is also a good routine for the fall, before a cruise. Eat (meat, fruit and veggies), drink lots of water, repeat. Take a good multivitamin. Take 5 grams of glutamine before bedtime.

Treat yourself to pizza or your favourite fast food one meal a week. Take it easy on the brewskys!

That's it.

Regards,

John

Editors Note* Please note that this is an intermediate to advanced routine. It incorporates the use of supersets to boost intensity levels which requires a certain level of "inner body" awareness. This routine is recommended for those of you who have been training consistently for over 6 months.

Download Training logs and Nutrition Logs here.

Download Building Muscle 101's Illustrated Weight Training Book. It's completely FREE with no strings attached. Simply click the link and you get instant access. Includes descriptions and illustrations. Click here for instant access.

Let me review your program! Find out more here

Home > General Routines > Split Workout Routines