Your no longer a beginner and you’ve had success so far in your bodybuilding journey. So, how do you make the transition from beginner to intermediate bodybuilder? Well, after learning the correct way to perform core lifting exercises, conditioned your body and developed enough strength to move on to a whole other level of intensity, your muscles need greater stimulation to generate the maximum amount of growth.
As you work your muscles more intensitively, you’ll need to build more rest days into your workout schedule so that your body can have time to recover, adapt and grow. Three workout per week should be enough. Each major muscle group needs a whole week to recover. With experience over time, you can tailor your workout schedule to fit your individual needs. Here’s an example workout schedule that may work for you.
MONDAY (Chest, Triceps, Shoulders)
1. Chest Exercises
Incline dumbbell press – this is a compound exercise that targets the chest but also works the triceps and shoulders to a lesser extent.
Pec-deck flye – this is an isolation exercise that works the pectorals.
Dips – this compound exercise targets the triceps but also works the chest and shoulders.
Front military press – this compound exercise targets shoulders but also works the triceps.
Dumbbell lateral raises – this isolation exercise works the shoulders only.
Bent over dumbbell laterals – this isolation exercise works the rear delts.
WEDNESDAY (Back, Biceps, Forearms)
Front lat pulls – compound exercise that targets lats but also works the biceps and mid-back.
Deadlifts – compound exercise that targets the back and quads but also works hamstrings, calves and glutes.
Dumbbell rows – compound exercise that targets mid-back but also works biceps and lats.
Dumbbell shrugs – isolation exercise that works traps.
Dumbbell biceps curl – isolation exercise that works the biceps.
Dumbbell hammer curls – isolation exercise that works the biceps.
Barbell wrist curl – isolation exercise that works the forearms.
FRIDAY (Lower Body)
Squats or leg press – compound exercise that targets the quads but also works the hamstrings, calves and glutes.
Leg extension – isolation exercise that works the quads.
Leg curls – isolation exercise that works the hamstrings.
Standing calf raise – isolation exercise that works the gastrocnemius calf muscle.
Seated calf raise – isolation exercise that works the soleus calf muscle.
You could aim for 8-10 reps per exercise and increase intensity as your strength and size increase. Over time, evaluate the effectiveness of your workout and make further changes when needed. Keep in mind that intermediate level exercises are meant to be challenging beyond the level of the beginner, so continue to gauge the intensity of your exercises and target muscles to give yourself a great workout and make the best use of your time.