Intermediate Workout Split

A list of pre-configured intermediate workout splits

Intermediate workout routines are training programs designed for individuals who have been working out in the gym for at least two years. By this point, they have gained the ability to operate standard gym machines and are skilled in most free weight exercises using dumbbells and barbells.

Unlike beginners, who can make rapid progress with almost any structured program, intermediate lifters begin to notice that gains in strength and muscle growth come at a slower pace. Intermediate routines often introduce more exercise variety and lifters can now experiment more with drop sets and pyramid sets.

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 Upper Lower Split

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 Three Day PPL Split Day 1 Upper Push
Intermediate Three Day PPL Split Day 2 Upper Pull
Intermediate Three Day PPL Split Day 3 Lower

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
  • Peck Deck Fly Machine
  • Standing Barbell Bicep Curls
  • Concentration Curls
  • Tricep Dips
  • Overhead Tricep Dumbbell Extensions

Day 2 - Legs

  • Barbell Squats
  • Barbell Deadlifts
  • 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 Four Day Split Day 1 Chest and Arms
Intermediate Four Day Split Day 2 Legs
Intermediate Four Day Split Day 3 Back and Shoulders
Intermediate Four Day Split Day 4 Core

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
  • Peck Deck Fly Machine

Day 2 - Legs

  • Barbell Squats
  • Barbell Deadlifts
  • 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 / Skullcrushers
  • Standing Barbell Bicep Curls
  • Concentration Curls
Intermediate Four Day Split Day 1 Chest and Arms
Intermediate Four Day Split Day 2 Legs
Intermediate Four Day Split Day 3 Back and Shoulders
Intermediate Four Day Split Day 4 Core

Date Published: Aug 25, 2025
Last Updated: Aug 25, 2025