Intermediate Workout

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The step up to intermediate training should start when the bodybuilder has gained some bulk in the form of muscle. Not fat, muscle. After all, isn’t that the main factor that makes a bodybuilder different from everyone else – more muscle? And once you get some, say a couple of inches more in the chest and arms than when you started, you can figure that you are in the intermediate stage. Note – it is not time that matters, it is progress that counts. Once you have some real progress in the shape and size of your physique, you have stepped out of the intermediate stage.

At the intermediate stage you can now turn your attention from the basics to blowing up individual muscle areas. But you don’t stop the emphasis on thighs and back muscles either. You mix training that hits these mass areas along with more individual attention to other muscle regions. Here is one way that looks:

Workout 1
Warm up
Squats - 4 sets of 10 repetitions
Deadlift – 4 sets of 5 repetitions
Dips – 3 sets of as many reps as possible

Workout 2
Warm up
Incline bench press - 3 sets of 10 reps
Dumbbell Flyes – 2 sets of 8 reps
Chin ups – 3 sets
Incline dumbbell curls – 3 sets of 8 reps

Workout 3
Warm up
Behind the Head press – 3 sets of 10 reps
Cable lateral raise – 3 sets of 10 reps
Cable rowing – 4 sets of 10 repetitions

Final workout of the week – calves, neck, waist work.

In the intermediate phase you can begin to start experimenting more with your workouts and finding out what works and what doesn’t do so much for your muscles. However, maintain that baseline work on the thighs and the back muscles.

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