Free personalized workout plan

4 Day Foundational Intermediate Workout

By Brad Borland

Experience
Intermediate (2-3 years)
Time
76 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, 45 Degree Leg Press Machine, Barbell, Bodyweight, Crossover Cable Machine, Flat Bench, Incline Bench, Lying Leg Curl Machine, Machine, Other, Pull up bar, Squat Rack
Statistics
Average Cardio 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.

Show More


Monday - Workout A

Scroll to top

Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
5 sets, 12, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
5 sets, 12, 12, AMAP, AMAP, AMAP reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Workout B

Scroll to top

Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 12, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Thursday - Workout C

Scroll to top

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 12, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Close Grip Pull Up demonstrationPlay Close Grip Pull Up demonstration
5 sets, 12, 12, AMAP, AMAP, AMAP reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Upright Row
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Floor Crunch (legs on bench) demonstrationPlay Floor Crunch (legs on bench) demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Friday - Workout D

Scroll to top

Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
5 sets, 12, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/23/2018, EDT


Last Updated: 7/12/2021, EDT

Similar Workouts

More Workouts by mywrkouts.com

More workouts like this

Men's Build Muscle

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.