Intermediate Weight Lifting Routine

No Longer A Beginner!

So your no longer a beginner huh? Great! My Intermediate weight lifting routines are the next step toward reaching your ultimate physique. During your first six months of weight lifting, you will gain alot of knowledge. You should be learning how to perform exercises correctly. Your workouts become consistent and your diet now has a little structure to it. You should be staying away from any “bad” foods, which do not help your weight lifting goals.

At this point, you should have some experience behind you and you are ready to move forward. If you have followed the Beginner Weight Lifting Routines you have been following a three-day training split made up of basic, fundamental exercises. Its time for a routine that is a bit more difficult.


Hopefully you are adapting to a meal schedule. The food examples from the beginner routines are okay to follow for the intermediate weight lifting routines as well. Now we are going to implement a solid pre and post workout meal setup. For the protein source, whey protein is a good choice. Next, we are going to add simple sugar into the equation, dextrose. Dextrose is a high glycemic carb that will deliver glucose and amino acids to your muscle cells.

15 Minutes Before You Weight Lift

  • 1 Serving Of Whey Protein
  • 30 grams Of Dextrose

Post Weight Lifting (After)

  • 1 Serving Of Whey Protein
  • 30 Grams Of Dextrose

Tip: Dextrose is an ingredient in Gatorade Powder, and is readily available at most grocery stores and is very convenient.

Consume a meal withing 60 minutes after your intermediate weight lifting routines.


At this point in the game should be considering supplements in your intermediate weight lifting routines! They are used to give your nutrition a boost. You cannot just take supplements though, if your diet isn't good, then using the latest supplements is not going to give you striking gains. Here are a couple you could begin with.

Whey Protein Powder

Whey protein comes from milk. It has a very fast absorption rate of around ten minutes. It also provides the needed branch-chain amino acids. This makes for an excellent protein to take after your workout. After a workout, your body is hungry! The body is like a sponge, it's ready to soak up as much nutrients as possible. This is where whey comes into play. Because of its fast absorption rate, whey allows your muscles to “soak” it up quickly. This prevents your muscles from breaking down.


If you already take a multi vitamin then that is good. In order for your body to function properly, a wide variety of vitamins, minerals, and other nutrients are needed. Being deficient in any one of these important requirements could halter your performance in the gym and make it hard for muscle growth. It is virtually impracticable to get everything your body needs just from food alone. Therefore, taking a multi-vitamin is a great idea! A good time to take it is in in the morning with your breakfast.


Day 1: Chest and Triceps

  • Flat Barbell Bench Press 3 sets of 6-10 repetitions
  • Incline Dumbbell Press 2 sets of 6-10 repetitions
  • Dips 2 sets to failure (until you cannot do anymore
  • Close Grip Bench Press 2 sets of 6-10 repetitions
  • Lying Tricep Extension 2 sets of 6-10 repetitions
  • Triceps Press down 1 set of 6-10 repetitions

Day 2: Legs

  • Squats 3 sets of 8-10 repetitions
  • Leg Press 2 sets of 8-10 repetitions
  • Stiff Leg Dead lifts 2 sets of 12-15 repetitions
  • Leg Curl 2 sets of 8-10 repetitions
  • Standing Calf Raise 2 sets of 8-12 repetitions
  • Seated Calf Raise 2 sets of 8-12 repetitions

Day 3: Rest and allow your body to recover

Day 4: Shoulders and Traps

  • Military Press 3 sets of 6-10 repetitions
  • Dumbbell Press 2 sets of 6-10 repetitions
  • Side Lateral Raise 2 sets of 6-10 repetitions
  • Bent Over Lateral Raise 1 set of 6-10 repetitions
  • Barbell Shrug 2 sets of 6-10 repetitions
  • Dumbbell Shrug 2 sets of 6-10 repetitions

Day 5: Back, Biceps, and Forearms

  • Bent Over Row 3 sets of 6-10 repetitions
  • Reverse Lat Pull down 2 sets of 6-10 repetitions
  • Pull Ups 2 sets to failure (until you cannot do anymore)
  • Dead lifts 1 set of 12-15 repetitions
  • Dumbbell Curl 2 sets of 6-10 repetitions
  • Close Grip Curl 2 sets of 6-10 repetitions
  • Cable Curls 1 set of 6-10 repetitions
  • Behind The Back Curl 1 set of 8-10 repetitions
  • Dumbbell Wrist Curl: 1 set of 8-10 repetitions

Do cardiovascular activity on your choice of any 2 out of your 3 off days


Train your abs at the end of two of your work outs, if you train them every time you work out, they wont grow, because like any other muscle they need time to rest.


In these intermediate weight lifting routines I have lowered the rep range. Now, there will be times when you only get 6 reps. This means you will be training a little heavier and concentrating on building mass.  I have also added a few exercises. For example, stiff leg dead-lifts. This is THE BEST hamstring exercise. It is very, very important that you do not ignore your hamstrings.

Focusing on them now will put you ahead later. Now that you are now doing a four-day split, you can concentrate on two muscle groups per exercise instead of three. This will allows for your intensity level to be high for each muscle group. Of course, in order for the training routine to work, your diet must be well structured, and you must continue proper form.

Congratulations on completing Intermediate Weight Lifting Routines.

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