The Best Intermediate Level Gym Workout Routine for Maximum Muscle Growth
After 6 months of consistent training, you've built a solid foundation and are ready to take your muscle growth to the next level. Here's an intermediate gym workout routine designed to maximize muscle hypertrophy:
Day 1: Upper Body (Chest, Triceps, Shoulders) - Barbell Bench Press: 3 sets of 8-12 reps - Dumbbell Incline Press: 3 sets of 10-15 reps - Triceps Pushdowns: 3 sets of 12-15 reps - Lateral Raises: 3 sets of 10-15 reps - Overhead Press: 3 sets of 8-12 reps
Day 2: Rest
Day 3: Lower Body (Quads, Hamstrings, Glutes) - Barbell Squat: 3 sets of 8-12 reps - Leg Press: 3 sets of 10-15 reps - Hamstring Curls: 3 sets of 12-15 reps - Glute Bridges: 3 sets of 10-15 reps - Calf Raises: 3 sets of 15-20 reps
Day 4: Rest
Day 5: Back and Biceps - Pull-Ups: 3 sets of 8-12 reps - Barbell Row: 3 sets of 10-15 reps - Lat Pulldowns: 3 sets of 12-15 reps - Bicep Curls: 3 sets of 10-15 reps - Hammer Curls: 3 sets of 12-15 reps
Day 6: Rest
Day 7: Core and Flexibility - Planks: 3 sets of hold for 30 seconds - Side Planks: 3 sets of hold for 30 seconds - Leg Raises: 3 sets of 15-20 reps - Stretching: 10-15 minutes
FAQs
- How often should I train? Aim for 3-5 weightlifting sessions per week.
- How long should I rest between sets? Rest for 60-90 seconds between sets.
- Should I go to failure? Occasionally, but not every set.
- What about cardio? Incorporate 1-2 cardio sessions per week.
- How long will it take to see results? Results will vary, but with consistency and effort, expect noticeable changes within 4-8 weeks.
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