Workout Routine for Intermediate

MondayChest, Shoulders & Triceps
TuesdayBack & Biceps
ThursdayChest, Triceps & Shoulders
FridayBack and Biceps
Saturday & SundayRest & Muscle Recovery

Intermediate Workout

Before delving into the specifics, let’s understand why having a structured intermediate workout routine is essential. As you progress in your fitness journey, your body adapts to the exercises you’ve been doing. To continue making gains and avoiding plateaus, it’s crucial to introduce new challenges and a higher level of intensity.
The first step in creating an intermediate workout routine is to assess your current fitness level. You need to understand where you stand to set achievable goals. Factors to consider include strength, endurance, flexibility, and overall fitness. Once you’ve assessed your current fitness level, it’s time to define your goals. Do you want to build muscle, improve cardiovascular endurance, or achieve a balanced overall fitness level? Setting clear objectives will guide your workout routine.

Intermediate workouts should focus on compound movements that engage multiple muscle groups. Exercises like squats, deadlifts, bench presses, and pull-ups are excellent choices to include in your routine. To prevent monotony and ensure consistent progress, it’s essential to add variety to your exercises. Introduce different variations and techniques to challenge your muscles continually.

The Importance of Nutrition

Nutrition plays a pivotal role in achieving your fitness goals. Ensure you’re consuming a balanced diet that includes an adequate amount of protein, carbohydrates, and healthy fats.
Proper hydration is often overlooked but is crucial for overall health and performance. Aim to drink at least 8-10 glasses of water daily to stay adequately hydrated.


Is it necessary to warm up before each workout?
Yes, warming up is crucial to prepare your muscles and joints for exercise, reducing the risk of injuries.
How often should I change my workout routine?
It’s a good idea to change your routine every 6-8 weeks to prevent plateaus and keep your body challenged.
Can I do strength training without getting bulky?
Absolutely! Strength training enhances muscle tone and metabolism without leading to bulkiness.
Are rest days essential?
Yes, rest days are essential for muscle recovery and preventing over-training. Listen to your body’s needs.
What if I miss a workout session?
Missing a session is okay. Don’t let it demotivate you. Continue with your routine and make up for it next time.