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4 Day Foundational Intermediate Workout

By Brad Borland

Experience
Intermediate (2-3 years)
Time
76 minutes/day | 4 days/week | 1 weeks
Good for
Men's Build Muscle
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Machine, Other, Pull up bar
Statistics
Average Carido Intensity
30%
Average Exertion
60%
Description

This 4 day workout is designed for intermediate lifters looking to stack on muscle mass. A variety fo compound lifts accompanied by accesory lifts each workout will spread a healthy amount of volume and frequency across your muscles so that by the end of the week, all opportunities for muscle growth have been taken. If your an intermediate lifter looking to build muscle by the book, this workout is for you.

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Monday - Workout A

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5 sets, 12, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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3 sets, 8 - 12 reps, (rest 60s)
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5 sets, 12, 12, AMAP, AMAP, AMAP reps, (rest 60s)
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Seated Dumbbell Shoulder Press
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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Dumbbell Lateral Raise
3 sets, 8 - 12 reps, (rest 60s)
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Tuesday - Workout B

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4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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5 sets, 12, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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3 sets, 8 - 12 reps, (rest 60s)
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4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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Hanging Straight Leg Raise
3 sets, 20 reps, (rest 60s)
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Thursday - Workout C

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5 sets, 12, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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Incline Dumbbell Press
3 sets, 8 - 12 reps, (rest 60s)
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Seated Cable Row
3 sets, 8 - 12 reps, (rest 60s)
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Upright Barbell Row
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8 - 12 reps, (rest 60s)
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Friday - Workout D

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Seated Dumbbell Biceps Curl
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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Seated Calf Raise Machine
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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Crossed-Arm Barbell Front Squat
5 sets, 12, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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Show Alternative Exercises
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Date Created: 4/23/2018, UTC


Last Updated: 6/4/2021, UTC

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