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.
Here is the training sequence:
Upper Body Workout: Monday - Friday
Stretching for 5 to 10 minutes
Day 2 , 4 , and 6 - Rest
During day two, four, and six, you’re not going to be doing any weight training. 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. here are two great articles on the importance of rest:
Lower Body Workout: Tuesday - Saturday
Stretching for 5 to 10 minutes
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 repetitions 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 our more advanced routines located here.
I highly recommend you take a look at Kyle Leon’s 9 week program called “Somanabolic Muscle Maximizer“. This program is the first of it’s kind because unlike all other programs, it uses body type profiling to customize a complete nutritional and weight training plan. The program will use it’s proprietary software based on your:
To create a 9 week muscle buidling, fat burning program custom designed for you. It takes out all of the guess work when it comes to designing a nutritional plan (And menu) and weight training system. I’ve actually purchased it and use it on a regular basis. You can check out my review of the program here.
Head on over to Kyle’s site and check it out. Click here.
Good luck and all the best,
P.S If your looking for some basic (And advanced) dumbbell routines, I highly recommend Mike Westerdals dumbbell workouts and exercises located here.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.