Intermediate Workout Split

• Intermediate Upper Lower Split
• Intermediate Three Day (PPL) Split
• Intermediate Four Day Split
• Intermediate Five Day Split

Intermediate Upper Lower Split

This routine consists of an upper and lower day primarily using dumbbell exercises.

Day 1 - Upper

• Flat Bench Dumbbell Chest Press
• Dumbbell Rows
• Dumbbell Military Press
• Bent Over Dumbbell Tricep Kickbacks
• Dumbbell Bicep Curls

Day 2 - Lower

• Dumbbell Squats
• Dumbbell Lunges
• Dumbbell Weighted Sit Ups
• Machine Back Extensions
• Leg Press Machine Calf Raises

Intermediate Three Day PPL Split

This routine consists of a full body workout split over three days primarily using dumbbells.

Day 1 - Upper Push

• Flat Bench Dumbbell Chest Press
• Dumbbell Military Press
• Bent Over Dumbbell Tricep Kickbacks
• Machine Back Extensions

Day 2 - Upper Pull

• Dumbbell Rows
• Wide Grip Machine Pull Downs
• Dumbbell Bicep Curls
• Dumbbell Weighted Sit Ups

Day 3 - Lower

• Dumbbell Squats
• Dumbbell Lunges
• Pin Machine Leg Extension
• Pin Machine Hamstring Curls
• Leg Press Machine Calf Raises

Intermediate Four Day Split

This routine consists of a full body workout split over four days primarily using barbells.

Day 1 - Chest and Arms

• Flat Bench Barbell Chest Press
• Incline Bench Barbell Chest Press
• Decline Bench Barbell Chest Press
• Pec Deck Fly Machine
• Standing Barbell Bicep Curls
• Concentration Curls
• Tricep Dips
• Overhead Tricep Dumbbell Extension

Day 2 - Legs

• Barbell Squats
• Barbell Deadlift
• Plate Machine Leg Press
• Plate Machine Leg Extension
• Plate Machine Leg Hamstring Curls
• Smith Machine Calf Raises

Day 3 - Back and Shoulders

• Bent Over Shoulder Grip Barbell Rows
• Barbell T-Bar Row
• Barbell Overhead Press
• Barbell Shrugs

Day 4 - Core

• Barbell Weighted Sit Ups
• Good Mornings

Intermediate Five Day Split

This routine consists of a full body workout split over five days primarily using barbells.

Day 1 - Chest

• Flat Bench Barbell Chest Press
• Incline Bench Barbell Chest Press
• Decline Bench Barbell Chest Press
• Pec Deck Fly Machine

Day 2 - Legs

• Barbell Squats
• Barbell Deadlift
• Plate Machine Leg Press
• Plate Machine Leg Extension
• Plate Machine Leg Hamstring Curls
• Smith Machine Calf Raises

Day 3 - Back and Shoulders

• Bent Over Shoulder Grip Barbell Rows
• Barbell T-Bar Row
• Barbell Overhead Press
• Barbell Shrugs
• Lateral Dumbbell Raises

Day 4 - Core

• Good Mornings
• Barbell Weighted Sit Ups
• Weighted Leg Raises
• Standing Dumbble Side Crunches

Day 5 - Arms

• Tricep Pushdowns
• Eyeballs / Skull Crushers
• Standing Barbell Bicep Curls
• Concentration Curls