Workout Routines Workouts

Intermediate 6 Day Workout Split

Progressing steadily? Read our article on Intermediate Training.

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.

  1. Incline Bench Press
  2. Incline Dumbbell Flys
  3. Dumbbell Pull-Overs
  4. Press-ups

Move to Back exercises

  1. Bent Over Row
  2. T-Bar Row
  3. Dips
  4. 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.

  1. Bench Press
  2. Decline Dumbbell Flys
  3. Dumbbell press
  4. Incline Press-ups

Move to Back exercises

  1. Bent Over Row
  2. Pull-ups
  3. 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.

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