Growing Strong: The Ultimate 8 Week Workout for Intermediates

Are you an intermediate lifter looking to get bigger and stronger? This 8 week workout program is exactly what you need to build more lean muscle mass!

Workout Summary

Build Muscle
Split
Intermediate
8 weeks
4
45-60 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male & Female
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Workout Description

So, you’ve done your beginner training homework and are ready for a new challenge.

As you think deeper, you’re neither a newbie anymore but you’re not quite an advanced lifter.

You’ll need a nice intermediary program to get you to the next level, stay on cruise control and add even more muscle and strength to your foundation of a physique.

Now intermediate doesn’t necessarily mean doubling up on every aspect of training. You’re not yet at the endurance level to take on such an endeavor nor do you really want to.

At the intermediate time of your life you may feel the uncontrollable urge to add on a slew of new exercises and try every technique under the sun, but take smaller steps and allow your body to adapt and grow.

Below is an 8 week workout program designed specifically for the intermediate lifter. It’s the next logical step toward graduating and leveling up your physique.

The Ultimate 8 Week Workout for Intermediates

Perform the following program four days per week with no more than two consecutive training days in a row.

For example, you can train on Mondays, Tuesdays, Thursdays and Fridays while taking off Wednesdays and the weekends.

Take 60 second rest periods after each set and exercise.

Monday
Exercise Warm Up Sets Working Sets
1. Incline Barbell Bench Press 2 x 12 3 x 8-12
2. Dumbbell Bench Press - 3 x 8-12
3. Wide Grip Pullup 2 x 12 on pull downs 3 x failure
4. Bent-Over Barbell Row - 3 x 8-12
5. Seated Dumbbell Press 1 x 12 3 x 8-12
6. Dumbbell Side Lateral Raise - 3 x 8-12
7. Sit Ups - 3 x 20
Tuesday
Exercise Warm Up Sets Working Sets
1. Barbell Curl 1 x 12 3 x 8-12
2. Lying Triceps Extension 1 x 12 3 x 8-12
3. Standing Calf Raise 1 x 12 3 x 8-12
4. Barbell Back Squat 2 x 12 3 x 8-12
5. Dumbbell Lunge - 3 x 8-12
6. Barbell Romanian Deadlift 1 x 12 3 x 8-12
7. Hanging Leg Raise - 3 x 20
Thursday
Exercise Warm Up Sets Working Sets
1. Barbell Bench Press 2 x 12 3 x 8-12
2. Incline Dumbbell Bench Press - 3 x 8-12
3. Close Grip Pull Up 2 x 12 on pull down 3 x failure
4. Cable Row - 3 x 8-12
5. Barbell Upright Row 1 x 12 3 x 8-12
6. Military Press - 3 x 8-12
7. Floor Crunch - 3 x 20
Friday
Exercise Warm Up Sets Working Sets
1. Seated Dumbbell Curl 1 x 12 3 x 8-12
2. Weighted Dip 1 x 12 3 x 8-12
3. Seated Calf Raise 1 x 12 3 x 8-12
4. Barbell Front Squat 2 x 12 3 x 8-12
5. Leg Press - 3 x 8-12
6. Lying Leg Curl 1 x 12 3 x 8-12
7. Lying Leg Raise - 3 x 20

4 Comments+ Post Comment

No Profile Pic
Posted Wed, 12/06/2017 - 22:54
Dimitri Cesar

Hi,
How can I replace pullover, leg press and cable row as I work at home.

JoshEngland's picture
Posted Thu, 12/07/2017 - 08:37
JoshEngland

Hi Dimitri,

I'd go with:

Pullover - Dumbbell pullover, or another pull up variation
Leg Press - Another squat or lunge variation.
Cable Row - A Dumbbell Row variation.

Hope this helps!

No Profile Pic
Posted Mon, 12/04/2017 - 16:43
Frank

How much rest time should I take in between sets?

JoshEngland's picture
Posted Mon, 12/04/2017 - 16:49
JoshEngland

Hi Frank,

Rest for 60 seconds.

Hope this helps!