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Ripped Body Intermediate Bodybuilding Routine

by Kaspars K
1 athletes joined

Program Description

Intermediate Bodybuilding Program Spreadsheet by Ripped Body (5 Day) All credit goes to @andy_rippedbody

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 09, 2025 09:30
  • Last Edited
    Mar 10, 2025 08:11
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Romanian Deadlift (Barbell)
4
5 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Calf Raise (Machine)
5
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
4
4 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 8
4
Lying Leg Curl
3
7 reps
RPE 8
5
Calf Raise (Machine)
5
7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Romanian Deadlift (Barbell)
4
3 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Lying Leg Curl
3
6 reps
RPE 8
5
Calf Raise (Machine)
5
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Romanian Deadlift (Barbell)
3
3 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Lying Leg Curl
3
6 reps
RPE 8
5
Calf Raise (Machine)
5
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Overhead Press (Barbell)
3
7 reps
80%
4
Chin-Up (Bodyweight)
3
8 reps
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Bent Over Row (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
80%
4
Chin-Up (Bodyweight)
3
7 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Bent Over Row (Barbell)
4
4 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
80%
4
Chin-Up (Bodyweight)
3
6 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Bent Over Row (Barbell)
4
4 reps
RPE 8
3
Overhead Press (Barbell)
2
5 reps
80%
4
Chin-Up (Bodyweight)
3
6 reps
RPE 8
5
Skull Crusher (Barbell)
2
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 8
4
Seated Calf Raise
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
7 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Seated Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Seated Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6 reps
RPE 8
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
2
8 reps
RPE 8
4
Seated Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
80%
2
Bench Press (Barbell)
3
8 reps
80%
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7 reps
80%
2
Bench Press (Barbell)
3
7 reps
80%
3
Dip (Bodyweight)
3
12 reps
RPE 8
4
Pec Deck (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
80%
2
Bench Press (Barbell)
3
6 reps
80%
3
Dip (Bodyweight)
3
12 reps
RPE 8
4
Pec Deck (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
80%
2
Bench Press (Barbell)
2
6 reps
80%
3
Dip (Bodyweight)
2
8 reps
RPE 8
4
Pec Deck (Machine)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Face Pull
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7 reps
RPE 8
2
Chin-Up (Bodyweight)
3
7 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 8
2
Chin-Up (Bodyweight)
3
6 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 8
2
Chin-Up (Bodyweight)
3
6 reps
RPE 8
3
Back Extension (Weighted)
2
8 reps
RPE 8
4
Face Pull
1
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
80%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Lying Leg Curl
3 Sets
8 Reps
@8
5
Calf Raise (Machine)
5 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@8
3
Overhead Press (Barbell)
3 Sets
7 Reps
80%
4
Chin-Up (Bodyweight)
3 Sets
8 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
Day 3
1
Leg Press (45 Degrees)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
8-12 Reps
@8
3
Leg Curl
3 Sets
8-12 Reps
@8
4
Seated Calf Raise
5 Sets
12-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
80%
2
Bench Press (Barbell)
3 Sets
8 Reps
80%
3
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12-15 Reps
@8
Day 5
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Chin-Up (Bodyweight)
3 Sets
8 Reps
@8
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
12-15 Reps
@8