Best gym workout routine for intermediate

Elevate Your Fitness Journey

As you progress along your fitness journey, you’ve discovered that consistent effort each day leads to substantial results. With refined form and a solid gym routine under your belt, it’s time to raise the bar and achieve new milestones with support from the Fitness Project team.

Start Where You Are

Recognize your uniqueness. Utilize cutting-edge technology to assess your current position and determine your path to success. Monitor and analyze your measurements, body composition, posture, weight, balance, and more with regular 3D body scans to track your progress over time.

Embrace the 80/20 Rule

Exercise is crucial for health, but nutrition plays a larger role in body transformation and weight loss. Enhance your workout plan by prioritizing your diet. Hours at the gym won’t yield desired results if your nutrition is subpar. Consider consulting with a nutritionist to optimize your eating habits for your goals.

Toning vs. Muscle Building

Define your approach: toning focuses on sculpting lean muscles, while muscle building emphasizes bulk. Remember the formula: light weight + high reps = toned muscles, and heavy weight + low reps = muscle growth.

Setting Your Tone

Toning involves endurance exercises and muscle definition without significant size increase. Bodypump™️, utilizing The Rep Effect, offers a barbell class that creates lean, toned muscles and strength. Balance cardio and strength training to burn fat effectively.

Incorporate isometric exercises like planks, squats, glute bridges, and wall sits to build strength and endurance.

Hustle For That Muscle

Work with a Fitness Project Personal Coach to set and achieve specific goals. Tailor workouts to target areas of focus, determining the right weight and reps for optimal results.

To build muscle, ensure adequate calorie and protein intake. Incorporate eccentric and concentric exercises like deadlifts, push-ups, rows, bicep curls, situps, and hamstring curls into your routine.

Plan Your Weekly Workout Program

Structure your workouts strategically by targeting different muscle groups throughout the week:

Monday: Active Recovery / Rest Day

Tuesday: Back and Biceps

Wednesday: Legs

Thursday: Chest, Shoulders, and Triceps

Friday: Back and Biceps

Saturday: Active Recovery / Rest Day

Sunday: Chest, Triceps, and Shoulders

Looking for a Guided Program?

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At Fitness Project, we believe in continuous improvement—an ongoing process where every step towards your fitness goals is celebrated. Whether you're taking small strides or significant leaps, we're here to support and applaud your progress.

Intermediate Muscle Building Workout

Give your muscles a growth-inducing shock by integrating this workout into your routine rotation. Targeting major muscle groups twice a week, this regimen is ideal for breaking through plateaus and promoting muscle development. Alternate with your existing program to keep your muscles guessing and primed for growth.

Monday - Chest, Shoulders, and Triceps

Chest Workout Plan

Dumbbell Bench Press: 3 sets of 10, 10, 8 (increasing weight)

Incline Dumbbell Bench Press: 3 sets of 10

Chest Dip: 3 sets to failure (MAX)

Triceps Workout Plan

Lying Tricep Extension: 3 sets of 8-10

One Arm Dumbbell Extension: 3 sets of 10

Tricep Extension: 3 sets of 10

Shoulders Workout Plan

Barbell Front Raise: 4 sets of 12

Dumbbell Lateral Raise: 4 sets of 15, 12, 8, 8 (increasing weight)

Tuesday - Back and Biceps

Back Workout Plan

Wide Grip Pull Up: 3 sets to failure (MAX)

Lat Pull Down: 3 sets of 10

Straight Arm Lat Pull Down: 3 sets of 10

Machine Reverse Fly: 3 sets of 10

Upright Row: 3 sets of 8-10

Biceps Workout Plan

Standing Barbell Curl: 3 sets of 8-10

Preacher Curl: 3 sets of 10

Incline Dumbbell Curl: 3 sets of 10

Wednesday - Legs

Legs Workout Plan

Quads, Glutes, and Hamstrings

Squat: 4 sets of 10, 10, 8, 8

Dumbbell Lunge: 3 sets of 8 per leg

45 Degree Leg Press: 3 sets of 12

Leg Curl: 3 sets of 15

Leg Extension: 3 sets of 15

Calves Workout Plan

Standing Calf Raise: 5 sets of 10, 8, 8, 8, 6 (heavy)

Seated Calf Raise: 5 sets of 15 (light)

Thursday - Chest, Triceps, and Shoulders

Chest Workout plan

Barbell Bench Press: 4 sets of 10, 10, 8, 6

Dumbbell Flys: 3 sets of 10

Cable Crossovers: 3 sets of 10

Triceps Workout plan

Close Grip Bench Press: 4 sets of 10, 10, 8, 6

Lying Dumbbell Extension: 3 sets of 10

Tricep Kickback: 3 sets of 10

Shoulders Workout plan

Seated Dumbbell Press: 4 sets of 10, 10, 8, 8

One Arm Cable Lateral Raise: 3 sets of 12

Friday - Back and Biceps

Back Workout plan

Seated Row: 4 sets of 10

Bent Over Barbell Row: 3 sets of 10

Bent Over Row: 3 sets of 12

Smith Machine Upright Row: 3 sets of 8-10

Biceps Workout plan

Cable Curl: 4 sets of 8-10

Concentration Curl: 3 sets of 10

Reverse Barbell Curl: 3 sets of 10

Weekend - Rest and Recover

Allow time for rest and recovery to optimize muscle growth and overall performance. Stay consistent and committed to this regimen to see significant progress in your muscle-building journey. Adjust weights and reps based on your fitness level and goals.