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May 13, 2014

Split Routine - Intermediate

Courtesy of Universal Nutrition

TRAINING ROUTINE (Intermediate)

Cycle: 6-Day Split Routine, Two Days On, One Day Off, One Day On, Two Days Off, Repeat.

Level: Intermediate To Advanced

Goal: Muscle Strength And Size

Routine notes

This is a general outline, not including warm-up sets. Be sure to stretch thoroughly before training. ""I make sure I'm totally prepared for heavy sets, and may do two to four lighter sets before the max sets to prepare physically and mentally."" From week to week, reps may also change, as well as the order of exercises (e.g., shrugs and deadlifts before rows and chins on back day). ""While I use heavy weights, I make sure to do my exercises as strictly and safely as possible. My pre-contest and off-season weight training routines are similar. Because of the added motivation of an upcoming contest, I'll generate more intensity, with a more conscious effort towards contracting the muscles. I may drop or add exercises, but these changes will be relatively minor. I strive to handle the same weights I would in the off-season, as this is crucial to maintaining muscle during a pre-contest period.""

Monday: Chest/Shoulders/Triceps

Chest

  • Incline Bench Presses: 2 Sets X 8 Reps
  • Dumbbell Presses: 2 Sets X 8 Reps
  • Incline Flyes: 2 Sets X 8 Reps
  • Flat Bench Presses: 2 Sets X 8 Reps
  • Cable Crossovers: 2 Sets X 15 Reps Delts
  • Machine Rear Laterals: 3 Sets X 10 Reps
  • Side Laterals: 3 Sets X 10 Reps
  • achine Laterals: 3 Sets X 10 Reps
  • Seated Presses: 2 Sets X 6 Reps

Triceps

  • Overhead Tricep Extensions: 3 Sets X 12
  • Lying Tricep Extensions: 3 Sets X 12

Abs

  • Ab Crunches: 3 Sets X 15 Reps

Tuesday: Legs/Calves

Legs

  • Squats: 4 Sets X 6-15 Reps
  • Lying Leg Curls: 4 Sets X 15 Reps
  • Sissy Squats: 4 Sets X 15 Reps
  • Stiff Leg Deadlifts: 4 Sets X 15 Reps

Calves

  • Standing Calf Machine: 4 Sets X 15 Reps
  • Seated Calf Raises: 4 Sets X 15 Reps

Abs

  • Reverse Ab Crunches: 3 Sets X 15 Reps
  • Wednesday: OFF

Thursday: Back/Biceps

Back

  • Barbell Rows: 3 Sets X 6-8 Reps
  • Dumbbell Rows: 3 Sets X 8 Reps
  • Seated Cable Rows: 3 Sets X 10 Reps
  • Chins: 3 Sets To Failure
  • Deadlifts: 2 Sets X 6-8 Reps
  • Shrugs: 4 Sets X 15 Reps

Biceps

  • Preacher Curls: 3 Sets X 8 Reps
  • Seated Dumbbell Curls: 3 Sets X 8 Reps

Abs:

  • Ab Rope Crunches: 3 Sets X 15 Reps

Friday: OFF

Saturday: OFF

Sunday: REPEAT

Written by courtesy of Universal Nutrition and www.AnimalPak.com