Intermediate bodybuilding program

This bodybuilding program aims to increase strength in compound movements such as the squat, weighted dips, deadlift, and OHP in low rep ranges of 4-8 while providing complete stimulus to all other muscles. Super setting is used to save time while training work capacity. The program utilises an Upper, Lower, Upper, Full Body split to increase training frequency for upper body which recovers faster than lower body. This program emphasises the development of the upper back, shoulders, and arms, building a yoked and imposing physique.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

LOWER (SUNDAY)

UPPER 1 (MONDAY)

Upright Row (Barbell)

UPPER 2 (FRIDAY)

FULL BODY (WEDNESDAY)

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