3 Day Intermediate Workout Routine Using 2 Day Rest Periods

Here is a weight lifting routine I have now been doing since the start of this year, I compiled it using tips from your site, and magazines such as muscle and fitness. The only supplement's I use are a good quality weight gain twice a day, and eat 4 good meals as well.

In the last 3 months I have gained nearly a stone in weight (11lbs). I have never gained this much before and I have been training on and off for 4 years now.

I used to train four times a week, but now only train 3 times to allow my body more time for resting.

Routine Type 1 Day On - 3 Days Off
Duration Ongoing
Level Beginner - Intermediate
Purpose Strength and Muscle Mass
Target All Intermediates

Workout Schedule:

Monday Chest and Back
Tuesday
Rest
Wednesday
Rest
Thursday
Shoulders / Biceps / Triceps
Friday Rest
Saturday Legs / Calves / Abs
Sunday Rest

The Workout

Monday - Chest / Back
Muscle Group Exercise Sets And Reps
Chest Bench Press 2 x 15 reps (warm ups)
3 x 6 - 8 reps
Incline Dumbbell Press 1 x 15 reps (warm up)
3 x 8 - 10 reps
Cable Crossovers 1 x 15 reps (warm up)
3 x 12 reps
Back Lat Machine Pulldown 2 x 15 reps (warm ups)
3 x 8 reps
Bent Over Barbell Row 1 x 15 reps (warm up)
3 x 8 reps
Shrugs 4 x 10 reps
Thursday - Shoulders / Biceps / Triceps
Muscle Group Exercise Sets And Reps
Shoulders Dumbbell Press (or barbell press) 2 x 15 reps (warm ups)
3 x 8 reps
Side Laterals 1 x 15 reps (warm up)
3 x 10 - 12 reps
Biceps Barbell Curls 2 x 15 reps (warm ups)
3 x 8 - 10 reps
Preacher Curls 3 x 12 reps
2 drop sets
Triceps Overhead Rope Extensions 1 x 15 reps (warm up)
4 x 10 reps
Cable Pressdowns 4 x 10 - 12 reps
Notes:

To do one drop set, pick a weight in which you can comfortably do 12 repetitions. Once the set is complete, immediately decrease the weight by 25% and perform another 12 repetitions. Once the set is complete, immediately decrease the weight by another 25% and perform another 12 repetitions. Do another set until your biceps are completely exhausted. This is one drop set.

Saturday - Legs / Calves / Abs
Muscle Group Exercise Sets And Reps
Quadriceps Squats 1 x 15 reps (warm ups)
3 x 8 reps
Leg Press 1 x 15 reps (warm up)
3 x 10 reps
Hamstrings Lying Leg Curls 1 x 15 reps (warm up)
3 x 12 reps
Calves Standing Calf Raise 1 x 20 reps (warm up)
3 x 12 - 15 reps
  Seated Calf Raise 1 x 20 reps (warm up)
3 x 12 - 15 reps
Abs Crunches 4 x 20 reps

I train chest and back together, so that I’m training the 2 largest upper body muscles on the same day, and then train the 3 smaller upper body muscles (delts and arms) on the same day.....for the delts and arms routine you will notice I only do 1 compound movement and 1 isolation movement per body part....I find this is enough as all these muscles are used as secondary muscle in my chest and back routine.

I do 3 hours of martial arts on a tuesday night, but no other cardio.

Thanks

Wayne
Age: 30 - Weight: 12 stone (168 pounds) - Height: 5' 11"

*Editors Note* This routine places heavy emphasis on rest and recovery which is critical. However, if you feel that you don't need two days rest, try resting one day instead and closely monitor on your performance.

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