Intermediate 6 Day Workout Split

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.

Like the article? follow us on Instagram, Twitter or Facebook and tel us what you think!

Beginner Workout Routine

New to Training ?

If your new to training, your probably hitting the gym and jumping on every machine possible and maxing out your lifts within the first few reps.. this is fine is you’re trying to build strength, but if you over stimulate the same muscle group, you are likely fatigue the muscle and hinder your gains progression.

How often should i workout?

When new to training, you will likely experience DOMS (Delayed onset Muscle Soreness) for  the first few months of training we would suggest working out on a 3 day split, targeting 2 muscle groups per session.

A simple plan to follow would be as follows:

  • Monday – Chest & back
  • Tuesday – Rest
  • Wednesday – Shoulders & Arms
  • Thursday – Rest
  • Friday – Legs & lower back
  • Saturday – Rest
  • Sunday – Optional Cardio

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 – 45 Second break between sets.

Chest & Back Workout

Lift to failure should be between 8 to 12 repetitions.

  1. Bench Press
  2. DumbbellFlys
  3. Decline Bench Press
  4. Dumbbell Pullover

Move to Back exercises

  1. Bent Over Row
  2. T-Bar Row
  3. Pull-ups (5 Sets of 10 Repetitions)
  4. Conventional Deadlift

Shoulders and Arms Workout

4 Sets of 10 Repetitions

  • Arnold Press
  • Lateral Rise
  • Shoulder Press
  • Upright Row

Move to Arm exercises

  • Isolated Bicep Curl
  • Tricep Extension
  • Hammer Curl
  • Dips

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

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!

 

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THE DEADLIFT

The simple short version.

The deadlift is a compound movement that works a variety of muscles groups:

  • The grip strength (finger flexors) and the lower back (erector spinae) work isometrically to keep the bar held in the hands and to keep the spine from rounding.
  • The gluteus maximus and hamstrings work to extend the hip joint.
  • The quadriceps work to extend the knee joint.
  • The adductor magnus works to keep the legs stable
  • Core musculature remains braced to keep the spine stable

Although the deadlift is a compound movement, it is traditionally worked as a back exercise.

DeadLift Technique

The basic technique for the conventional Deadlift is as follows:

Your feet should be spaced hip-width apart with your grip just outside your legs.

Use an overhand grip, or if grip strength is not fully developed, use the under over grip.

The back should be flat neutral spine from start to finish. Rounding the back is a common mistake that can cause potential lower back injuries.

Your shoulders should be back and down.

The bar should remain in contact with your legs for the entire range of motion.

Your hips and knees should move together in a upwards push motion to complete a repetition.

Based on your goal, the deadlift can be used it the below ways;

Power lift to strengthen the density of the muscle fibers and gain overall strength. Generally 4 sets of 10, 6, 4 and a final set to failure

Endurance lift to increase the endurance of the muscle groups mentioned above. Generally 4 sets in high repetition range

Muscle volume training. Generally this lift will be performed to build strength and appearance. Generally 4 sets of 8 to 10 repetitions at 75% of your one rep max (1RM)

DeadLift Accessories

The deadlift requires grip strength in order to perform volume and strength training. When first starting out, most people find that they are able to lift the weight but the grip fails when completing the repition.

A simple but affective way to combat this is to use the over under grip, but if theis fails, there are other gadgets to assist with the deadlift.

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  1. Wrist Straps to avoid barbell slipping from grip.
  2. Wrist hooks to isolate lift area and use wrist support.
  3. Bar grips better grip and protection from calluses.

In addition to grip accessories, some bodybuilders use weightlifting belts to eleviate pressure on the lower back, although this will help with form for beginners and heavy sets, using weight lifting belts can restrict development of the lower back so prelonges use is not suggested.