Everybody starts somewhere, right?
You probably agree without even having any context around what I’m talking about. This is a truth of life that we all know.
But when it comes to workouts, this is especially true.
There are beginners, seasoned veterans, and everybody in-between.
Who we’re going to focus on today is the in-betweeners. If you consider yourself to be one of these people, I have some great workouts for you.
Maybe you used to work out and are just now getting back into it.
Maybe you've been training for a few weeks or months and have become well versed in the basics.
Maybe you're still building up your strength and endurance to handle more and more challenging workouts.
Regardless of what puts you in this category, you still need workouts that are a good fit.
Today, I'm going to show you what an intermediate workout routine can look like. Heck, I'll even give you a few intermediate workout routines to try out!
First though, what do I mean by "intermediate workout routine?"
What Is An Intermediate Workout Routine?
Some workouts are great for people who are just getting started. Some workouts are good for exercise veterans and athletes. Some workouts are great for people who find themselves in-between.
The workouts for "in-betweeners" can also be known as intermediate workout routines.
They are workout programs that most people can do. At the same time, they'll be more challenging than workouts for people who are brand new to the gym.
These workouts can also be super effective, so don't get it twisted. I'll show you what an intermediate workout routine can look like.
Intermediate Workout Routines
Even if you consider yourself to be at an intermediate training level, these workouts can feel advanced. They should!
Continually challenging yourself is the only way you'll be able to make progress. What I'm trying to say is if it hurts, embrace it!
Now, there are a lot of different ways you can structure an intermediate workout routine. The same can be said of any workout routine, really.
Plus, everyone has different goals and preferences. For these reasons and more, it can look different for all of us. Keep that in mind.
Let's take a look at 3, well-rounded intermediate workout routines you can try out.
Intermediate Workout Routine #1
This first routine is a 5-day split. That means you'll be doing 5 workouts a week, each being different.
Most people prefer to do their workouts Monday through Friday and take a couple rest days on the weekend.
Day 1 - Bench Day
| Exercise | Sets | Reps |
| Barbell Bench Press | 5 | 8-12 |
| Dumbbell Bench Press | 3 | 8-12 |
| Cable Fly | 3 | 12-15 |
| Close Grip Bench Press | 3 | 8-12 |
| Underhand Cable Pushdown | 3 | 8-12 |
| Cable Face Pull | 3 | 12-15 |
Day 2 - Squat Day
| Exercise | Sets | Reps |
| Back Squat | 5 | 8-10 |
| Leg Press Machine | 3 | 8-12 |
| Walking Lunges | 3 | 10 Each Leg |
| Glute Bridge | 3 | 8-12 |
| Leg Extension | 3 | 12-15 |
| Seated Leg Curl | 3 | 12-15 |
Day 3 - Core & Conditioning Workout
| Exercise | Sets | Reps |
| Dumbbell Overhead Walking Lunge | 3 | 10 Each Leg |
| Medicine Ball Slams | 3 | 8-12 |
| Sled Push | 3 | 25 Yards |
| Farmer Carry | 3 | 25 Yards |
| Renegade Row | 3 | 10 Each Arm |
| Bicycle Crunches | 3 | 20 |
| Side Plank | 3 | 30 Seconds Each Side |
Day 4 - Overhead Press Day
| Exercise | Sets | Reps |
| Barbell Military Press | 5 | 8-12 |
| Dumbbell Lateral Raises | 3 | 8-12 |
| Dumbbell Front Raises | 3 | 8-12 |
| Skull Crushers | 3 | 8-12 |
| Reverse Fly (Machine or Cable) | 3 | 12-15 |
| Tricep Pushdown | 3 | 8-12 |
Day 5 - Deadlift Day
| Exercise | Sets | Reps |
| Deadlifts | 5 | 8-10 |
| Romanian Deadlift | 3 | 8-12 |
| Single Arm Dumbbell Row | 3 | 10 Each Arm |
| Wide Grip Lat Pulldown | 3 | 8-12 |
| EZ Bar Curl | 3 | 8-12 |
| Dumbbell Hammer Curl | 3 | 12-15 |
Intermediate Workout Routine #2
This second workout routine is a full-body split. That means every one of your workouts will be full body.
If you're limited on how many times you can work out every week, this can be a great option. Plus, if you have to miss a day, it won't throw a wrench in your weekly routine.
Choose 3 (or more) days a week to train, leaving the other days for rest or active recovery.
Full Body Workout A
| Exercise | Sets | Reps |
| Front Squat | 2 | 8-12 |
| Reverse Grip Lat Pulldown | 2 | 8-12 |
| Walking Lunges | 2 | 10 Each Leg |
| Incline Dumbbell Press | 2 | 8-12 |
| Hip Thrusts | 2 | 8-12 |
| Dumbbell Lateral Raises | 2 | 12-15 |
| Standing Calf Raise | 2 | 8-12 |
| EZ Bar Curl | 2 | 12-15 |
| V-Ups | 2 | 20 |
| Cable Pushdown | 2 | 12-15 |
Full Body Workout B
| Exercise | Sets | Reps |
| Deadlift | 2 | 8-10 |
| Cable Row | 2 | 8-12 |
| Leg Press | 2 | 10-12 |
| Arnold Press | 2 | 8-12 |
| Good Mornings | 2 | 8-12 |
| Straight Arm Lat Pulldown | 2 | 8-12 |
| Lateral Banded Walk | 2 | 10 Each Leg |
| Preacher Curl | 2 | 12-15 |
| Elbow Plank | 2 | 60 Second Hold |
| Skull Crushers | 2 | 8-12 |
Intermediate Workout Routine #3
This routine is also known as the push/pull/legs program.
You can either exercise 3 or 6 days per week to make sure you are evenly hitting every muscle group.
For that reason, I’ll list three days worth of exercises below so that you can get an idea of what this can look like.
Day 1 - Push
| Exercise | Sets | Reps |
| Incline Dumbbell Bench Press | 3 | 8-10 |
| Dumbbell Military Press | 3 | 10-12 |
| Dumbbell Fly | 3 | 12-15 |
| Lateral Raises | 3 | 8-12 |
| Rear Delt Fly | 3 | 12-15 |
| Tricep Kickbacks | 3 | 8-12 |
| Bench Dips | 3 | 12-15 |
Day 2 - Pull
| Exercise | Sets | Reps |
| Chin-Ups | 3 | To Failure |
| Deadlifts | 3 | 8-10 |
| Single Arm Dumbbell Row | 3 | 10 Each Arm |
| Straight Arm Lat Pulldown | 3 | 8-12 |
| Barbell Shrug | 3 | 8-12 |
| Dumbbell Hammer Curl | 3 | 12-15 |
| Preacher Curl | 3 | 10-12 |
Day 3 - Legs
| Exercise | Sets | Reps |
| Back Squat | 3 | 8-10 |
| Walking Lunges | 3 | 10 Each Leg |
| Leg Press | 3 | 8-10 |
| Seated Leg Curl | 3 | 8-12 |
| Leg Extensions | 3 | 8-12 |
| Hip Abduction | 3 | 12-15 |
| Standing Calf Raise | 3 | 8-12 |
Intermediate Workout Routine #4
The last workout routine I’ll give you today is another popular one: the upper and lower body split. Basically, you’ll alternate between an upper body day and a lower body day.
For this routine, I typically recommend taking a break every 3rd day. Here’s what this could look like for you…
Day 1 - Upper Body
| Exercise | Sets | Reps |
| Barbell Bench Press | 3 | 8-10 |
| Bent-Over Barbell Row | 3 | 8-10 |
| Arnold Press | 3 | 10-12 |
| Wide Grip Lat Pulldown | 3 | 8-12 |
| Cable Face Pull | 3 | 8-12 |
| Close Grip Bench Press | 3 | 8-12 |
| Cable Rope Hammer Curl | 3 | 12-15 |
Day 2 - Lower Body
| Exercise | Sets | Reps |
| Back Squat | 3 | 8-10 |
| Romanian Deadlift | 3 | 8-12 |
| Reverse Lunges | 3 | 10 Each Leg |
| Goblet Squat | 3 | 12 |
| Hip Abduction | 3 | 12-15 |
| Leg Extensions | 3 | 10-12 |
| Seated Calf Raises | 3 | 10-12 |
Reaching Your Goals With An Intermediate Workout Routine
I'm sure many of you are wondering ... "Can I actually reach my goals with an intermediate workout routine?" To that I say, absolutely!
Well ... As long as you're continually challenging yourself, consistent, and doing the right things with your recovery and nutrition.
I guess you could consider that to be the "catch". However, when it comes to reaching your health and fitness goals, there is no avoiding the hard work.
Trust me, I know how hard it can be. I struggled, and still do struggle from time to time with staying on track. I also know how hard it can be to know exactly what to do to earn the best results possible.
At 1st Phorm, our mission is to help real people earn real and long-term results. That's why we decided to develop the 1st Phorm App, which is a tool that I believe can help you a ton.
You see, the 1st Phorm App is the ultimate all-in-one health and fitness lifestyle app. Not only do you get a full library of intermediate workout programs for your goals ... You'll also get a customized nutrition plan and an easy way to track your daily food intake!
That's not even the best part either. When you download the 1st Phorm App, you'll be connected with your very own advisor. Yes, these are REAL HUMANS who are NASM Certified Personal Trainers and Nutrition Coaches. Some of them are even registered dietitians!
Your advisor is there to help you make adjustments, answer your questions, hold you accountable, offer support, and make sure you're on track to reach your goals!
At 1st Phorm, we have your back every step of the way!
Ready to start earning the results you've always wanted? Download the 1st Phorm App and get started now!
If you have any questions in the meantime, don't hesitate to reach out.
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
