Part 2: Intermediate's Bodybuilding Program

Part 2: Intermediate’s Bodybuilding Program

Sample 3-Day Workout
Using Mon/Wed/Fri training schedule, a sample workout routine could be:
Monday: Chest/Triceps/Shoulders

Exercise	Sets	Reps
Dumbbell presses on flat bench	2	8-10
Dumbbell presses on incline bench	2	10-12
Standing barbell military presses	2	10-12
Cable crossover flies (focus on contraction)	2	12-15
Standing barbell military presses	2	10-12
Lateral dumbbell deltoid raises	2	12-15
Dips	2	10-12
Skullcrushers with EZ-bar	2	10-12
Tricep V-bar pushdowns	2	10-12

Tuesday: Rest
Wednesday: Back/Biceps/Forearms/Abs

Exercise	Sets	Reps
Deadlifts	3	10-12
Reverse-grip lat pulls	2	10-12
Dumbbell rows	2	10-12
Chins	2	10-12
Preacher curls with EZ-bar	2	10-12
Standing alternating dumbbell bicep curls	2	10-12
Seated dumbbell hammer curls	2	8-10
Reverse bicep curls with straight bar	2	12-15
Ab-machine of choice (Nautilus recommended)	2	10-12
Crunches	3	Unlim.

Thursday: Rest
Friday: Legs

Exercise	Sets	Reps
Squats	3	10-12
Leg presses (plate-loaded machine)	2	8-10
Leg extension machine	2	10-12
Seated hamstring curls	2	10-12
Face-down hamstring curls	2	10-12
Standing calf presses	3	8-10
Donkey calf presses	2	10-12
Lying calf presses	2	10-12

Weekend: Rest

Sample 4-Day Workout

A 4-day schedule could span Mon/Tue/Thu/Fri, similar to what we used in the beginner-step. Here’s a sample workout routine
Monday: Back/Biceps/Forearms

Exercise	Sets	Reps
Deadlifts	3	10-12
Chins	2	10-12
Dumbbell rows	2	10-12
Dumbbell shrugs	2	10-12
Preacher curls with EZ-bar	2	10-12
Seated dumbbell bicep curls	2	10-12
Rope hammer curls	2	8-10
Reverse bicep curls with straight bar	2	12-15
Forearm rolls w. barbell over bench	3	8-10

Tuesday: Shoulders*/Calfs/Abs

Exercise	Sets	Reps
Lateral dumbbell deltoid raises	3	12-15
One-hand cable lateral deltoid raises	2	12-15
Shoulder machine of choice (Nautilus or Hammer Strength recommended)	2	10-12
Standing calf presses	3	10-12
Donkey calf presses	2	10-12
Seated calf presses	2	10-12
Ab-machine of choice (Nautilus recommended)	2	10-12
Crunches	3	Unlim.

* excluding anterior delts

Wednesday: Rest
Thursday: Quads/Hamstrings

Exercise	Sets	Reps
Squats	3	10-12
Leg presses (plate-loaded machine)	2	10-12
Leg extension machine	2	10-12
Seated hamstring curls	2	10-12
Kneeling one-leg hamstring curls	2	10-12
Face-down hamstring curls	2	10-12

Friday: Chest/Triceps

Exercise	Sets	Reps
Dumbbell presses on flat bench	2	8-10
Dumbbell presses on incline bench	2	10-12
Cablecross flies (focus on contraction)	2	12-15
Standing barbell military presses	2	10-12
Lateral dumbbell deltoid raises	2	12-15
Dips	3	10-12
Skullcrushers with EZ-bar	2	10-12
Tricep V-bar pushdowns	2	10-12