Intermediate Gym Workout Routine
This workout routine is designed for intermediate-level fitness enthusiasts looking to build muscle and improve overall strength. The plan includes five days of workouts, focusing on different muscle groups each day.
Day 1: Chest and Triceps
Warm-up: 5-10 minutes of cardio and dynamic stretching, including arm circles and leg swings.
- Barbell Bench Press: 3 sets of 8-12 reps, 60-90 seconds rest between sets
- Incline Dumbbell Press: 3 sets of 10-15 reps, 60-90 seconds rest between sets
- Cable Fly: 3 sets of 12-15 reps, 60-90 seconds rest between sets
- Tricep Pushdown: 3 sets of 10-12 reps, 60-90 seconds rest between sets
- Tricep Dips: 3 sets of 12-15 reps, 60-90 seconds rest between sets
Day 2: Back and Biceps
Warm-up: 5-10 minutes of cardio and dynamic stretching, including arm circles and leg swings.
- Pull-ups: 3 sets of 8-12 reps, 60-90 seconds rest between sets
- Barbell Rows: 3 sets of 8-12 reps, 60-90 seconds rest between sets
- Lat Pulldowns: 3 sets of 10-12 reps, 60-90 seconds rest between sets
- Dumbbell Bicep Curls: 3 sets of 10-12 reps, 60-90 seconds rest between sets
- Hammer Curls: 3 sets of 10-12 reps, 60-90 seconds rest between sets
Day 3: Legs
Warm-up: 5-10 minutes of cardio and dynamic stretching, including leg swings and lunges.
- Squats: 3 sets of 8-12 reps, 60-90 seconds rest between sets
- Leg Press: 3 sets of 10-12 reps, 60-90 seconds rest between sets
- Lunges: 3 sets of 10-12 reps, 60-90 seconds rest between sets
- Leg Extensions: 3 sets of 12-15 reps, 60-90 seconds rest between sets
- Leg Curls: 3 sets of 10-12 reps, 60-90 seconds rest between sets
Day 4: Shoulders
Warm-up: 5-10 minutes of cardio and dynamic stretching, including arm circles and leg swings.
- Seated Dumbbell Shoulder Press: 3 sets of 8-12 reps, 60-90 seconds rest between sets
- Standing Military Press: 3 sets of 8-12 reps, 60-90 seconds rest between sets
- Lateral Raises: 3 sets of 10-12 reps, 60-90 seconds rest between sets
- Reverse Fly: 3 sets of 12-15 reps, 60-90 seconds rest between sets
- Face Pulls: 3 sets of 10-12 reps, 60-90 seconds rest between sets
Day 5: Core
Warm-up: 5-10 minutes of cardio and dynamic stretching, including leg swings and torso twists.
- Plank: 3 sets of 30-60 seconds, 30-60 seconds rest between sets
- Russian Twists: 3 sets of 10-12 reps, 30-60 seconds rest between sets
- Leg Raises: 3 sets of 10-12 reps, 30-60 seconds rest between sets
- Bicycle Crunches: 3 sets of 10-12 reps, 30-60 seconds rest between sets
- Woodchoppers: 3 sets of 10-12 reps, 30-60 seconds rest between sets
Post-Workout Recovery Strategies
After each workout, make sure to stretch the muscles you worked on, focusing on static stretches that hold the muscle in a lengthened position for 20-30 seconds.
Nutrition tips: consume a meal with a balance of protein and carbohydrates within 30-60 minutes after your workout to help with muscle recovery and growth. Aim to eat 1-1.5 grams of protein per kilogram of body weight daily, and prioritize complex carbohydrates such as whole grains and fruits.
Additionally, prioritize getting 7-9 hours of sleep each night to aid in muscle recovery and growth. Stay hydrated by drinking plenty of water throughout the day, aiming for at least 8 cups (64 ounces) daily.
