Intermediate Training.
Once you have mastered the basic techniques and diet, you will see steady gains over the coming months. When you begin to workout and you no longer feel challenged, the likely hood is your body has adapted to the resistance level and plan you have in place. Now we need to force the body back into adaptation mode by increasing the workout intensity.
To start with, working on the basic workout plan you should be building up the weight resistance and shortening the rest period between sets.
When you have done the above, its time to move to the next level.
6 Day Workout Routine
When you have began to really catch the workout bug, and every chance to workout excited you, that’s when you know its time to step it up a gear.
Try our 6 day split for 1 month and shock your muscles into growing, but remember to keep up with your calories and MACROS to achieve the best results.
- Monday – Chest & Back
- Tuesday – Shoulders & Triceps
- Wednesday – Legs & Lower back
- Thursday – Chest & Back
- Friday – Shoulders & Biceps
- Saturday – Legs & Lower back
- Sunday – Rest Day
Core Exercise
Core power is fundamental to all compound exercises, and although compound movements will build on core strength, the core needs to be worked as part of each training day.
We suggest stomach crunches, planks or ab-rolls at the end of each session.
Exercise Plan
4 Sets of 10 Repetitions – 30 second break between sets.
Monday – Chest & Back Workout
Lift to failure should be between 8 to 12 repetitions.
- Incline Bench Press
- Incline Dumbbell Flys
- Dumbbell Pull-Overs
- Press-ups
Move to Back exercises
- Bent Over Row
- T-Bar Row
- Dips
- Conventional Deadlift
Tuesday – Shoulders and Triceps Workout
4 Sets of 10 Repetitions
- Arnold Press
- Lateral Rise
- Overhead Press
- Upright Row
Move to Arm exercises
- Skull Crushers
- Triceps Extension
- Cable Pulldowns
- Dips
Wednesday – Legs & Lower Back Workout
- Squats (free standing)
- Barbell Lunges
- Leg Extensions
- Calf Raises
Move to Lower back exercises
- Good Mornings
- Back Extensions
- Straight leg Deadlift
Thursday – Chest & Back Workout
Lift to failure should be between 8 to 12 repetitions.
- Bench Press
- Decline Dumbbell Flys
- Dumbbell press
- Incline Press-ups
Move to Back exercises
- Bent Over Row
- Pull-ups
- Conventional Deadlift
Friday – Shoulders and Biceps Workout
4 Sets of 10 Repetitions
- Front Lateral Rise
- Overhead Press
- Upright Row
- Dumbbell Shrugs
Move to Arm exercises
- Barbell Curl
- Dumbbell Isolation Curl
- Hammer Curl
- Preacher Curl
Saturday – Legs & Lower Back Workout
- Goblet Squats
- Burpees
- Reverse Leg Extensions
- Calf Raises
Move to Lower back exercises
- Good Mornings
- Back Extensions
- Sumo Deadlift
Give this workout a go and increase weights when you surpass 4 sets of 12 repetitions.
Keep en eye on your progress and take a photo diary, after 2 months working this program at the correct for you will see noticeable results in strength and muscle tone and size.
As part of every exercise routine, diet is the key to success, and the first 20 minutes after exercising is the most important time to feed your muscles.
Take a look at out Mass weight gainer shake. or if you prefer ready-made supplementation, check out MyProtein Mass Gainer.
Like the article? follow us on Instagram, Twitter or Facebook and tel us what you think!