intermediate

by Raiden

1 athletes joined

Program Description

intermediate

Program Overview

Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Jun 30, 2025 04:40
Last Edited
Jun 30, 2025 04:50

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WEEK 1

Day 1

1

Bench Press (Dumbbell)

3

8-10 reps

-

2

Dumbbell Row

3

10-12 reps

-

3

Overhead Press (Barbell)

3

10-12 reps

-

4

Bicep Curl (Dumbbell)

3

10-12 reps

-

5

Tricep Extension (Cable)

3

13-15 reps

-

6

Lateral Raise (Cable)

3

10-12 reps

-

Day 2

1

Squat (Barbell)

3

8-10 reps

-

2

Power Shrug

3

8-12 reps

-

3

Leg Curl

3

12-15 reps

-

4

Pull-Up (Assisted)

1

8-10 reps

-

5

Leg Extension

3

10-15 reps

-

Day 3

1

Overhead Press (Dumbbell)

3

8-12 reps

-

2

Hammer Curl (Dumbbell)

1

10-12 reps

-

3

Bench Press (Close Grip)

3

6-10 reps

-

4

Pullover (Dumbbell)

3

8-12 reps

-

5

Face Pull

3

AMRAP

-

6

Tricep Extension (Cable)

3

13-15 reps

-

Day 4

1

Squat (Barbell)

3

4-8 reps

-

2

Romanian Deadlift (Barbell)

3

8-12 reps

-

3

Standing Calf Raise

4

15-20 reps

-

4

Power Shrug

3

8-12 reps

-

5

Meadow Row

3

10-12 reps

-

Day 5

1

Bench Press (Dumbbell)

3

8-10 reps

-

2

Dumbbell Row

3

10-12 reps

-

3

Pull-Up (Assisted)

3

AMRAP

-

4

Dip (Assisted)

3

AMRAP

-

5

Single Arm Tricep Extension (Cable)

3

13-15 reps

-

6

Face Pull

3

AMRAP

-

Day 1

1

Bench Press (Dumbbell)

3 Sets

8-10 Reps

-

2

Dumbbell Row

3 Sets

10-12 Reps

-

3

Overhead Press (Barbell)

3 Sets

10-12 Reps

-

4

Bicep Curl (Dumbbell)

3 Sets

10-12 Reps

-

5

Tricep Extension (Cable)

3 Sets

13-15 Reps

-

6

Lateral Raise (Cable)

3 Sets

10-12 Reps

-

Day 2

1

Squat (Barbell)

3 Sets

8-10 Reps

-

2

Power Shrug

3 Sets

8-12 Reps

-

3

Leg Curl

3 Sets

12-15 Reps

-

4

Pull-Up (Assisted)

1 Set

8-10 Reps

-

5

Leg Extension

3 Sets

10-15 Reps

-

Day 3

1

Overhead Press (Dumbbell)

3 Sets

8-12 Reps

-

2

Hammer Curl (Dumbbell)

1 Set

10-12 Reps

-

3

Bench Press (Close Grip)

3 Sets

6-10 Reps

-

4

Pullover (Dumbbell)

3 Sets

8-12 Reps

-

5

Face Pull

3 Sets

AMRAP

-

6

Tricep Extension (Cable)

3 Sets

13-15 Reps

-

Day 4

1

Squat (Barbell)

3 Sets

4-8 Reps

-

2

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

-

3

Standing Calf Raise

4 Sets

15-20 Reps

-

4

Power Shrug

3 Sets

8-12 Reps

-

5

Meadow Row

3 Sets

10-12 Reps

-

Day 5

1

Bench Press (Dumbbell)

3 Sets

8-10 Reps

-

2

Dumbbell Row

3 Sets

10-12 Reps

-

3

Pull-Up (Assisted)

3 Sets

AMRAP

-

4

Dip (Assisted)

3 Sets

AMRAP

-

5

Single Arm Tricep Extension (Cable)

3 Sets

13-15 Reps

-

6

Face Pull

3 Sets

AMRAP

-