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Ripped Body Intermediate Bodybuilding Routine

by Kaspars K
4 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
    Sep 16, 2025 08:09

Summary

Transform your physique with the Ripped Body Intermediate Bodybuilding Routine, a dynamic 4-week program designed for those ready to elevate their training. Committing to 5 days a week, you'll engage in a balanced mix of strength and volume workouts targeting all major muscle groups. Experience the power of compound movements like squats and bench presses, alongside isolation exercises to sculpt and define. With a focus on progressive overload and varied intensity, this routine will help you build strength and achieve the ripped body you’ve been striving for. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.1%
Upper Back
10.2%
Quadriceps
10.2%
Triceps
9.6%
Lats
8.8%
Glutes
8.3%
Chest
8.2%
Calves
7.4%
Front Delts
6.5%
Biceps
5.1%
Lower Back
4.3%
Middle Delts
4.2%
Abs
2.5%
Adductors
1.1%
Rear Delts
1.1%
Forearms
0.8%
Abductors
0.5%
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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