I’ve designed an ultimate bodybuilding workout plan for those who have been training for a while and want to grow their strength and muscle mass in an organized manner.
It involves six sessions per week, each focusing on training two to three muscle groups.
For example, it involves training legs and shoulders on day 1, Back, biceps, and abs on day 2; and Chest, triceps, and glutes on day 3.
- Monday: Legs and Shoulder
- Tuesday: Back, Biceps, and Abs
- Wednesday: Chest, Triceps, and Glutes
- Thursday: Legs and Shoulder
- Friday: Back, Biceps, and Abs
- Saturday: Chest, Triceps, and Glutes
It ensures that every muscle group gets trained twice a week while maintaining decent recovery time between sessions.
It will be high-volume training, so I recommend you sleep well (6-8 hours) and consume a balanced diet (30–35% calories from protein, 55–60% calories from carbs, and 15–20% calories from fat) because these things help recover your damaged muscle efficiently and promote hypertrophy over time.
You can explore a 7-day sample meal plan for muscle gain on Verywellfit.com. You can also visit a professional nutritionist near you to design a customized meal plan.
Program Overview
| Session/Week | Six |
| Duration/Session | 90 minutes |
| Recommended Duration | 3-4 months |
| Experienced Require | Intermediate |
| Target Gender | Male |
| Training Goal | Strength and Mass Gain |
| Split Type | Mixed Body Part Split |
| Monday & Thursday | Legs and Shoulder |
| Tuesday & Friday | Back, Biceps, & Abs |
| Wednesday & Saturday | Chest, Triceps, & Glutes |
Workout Instructions
Warm-up before lifting: Each training session starts with a 5-10 minute warm-up workout. You can follow the warm-up in the training plan below or design your own.
Loading Progression: Keep adding weight set after set and week after week to challenge your muscles to work hard continuously. This loading progression helps them build muscle and strength over time.
Rest Between Sets: Resting between sets allows you to give your best during each set. You can rest for 1-3 minutes during the hypertrophy sets (10-20 rep sets) and 3-5 minutes during the heavyweight sets (4-10 rep sets). You can also stretch or walk during rest time to keep your mind involved throughout the workout.
Morning Cardio: Perform low-intensity cardio in the morning to enhance your endurance.
The Complete Intermediate Bodybuilding Workout Plan
Monday – Legs and Shoulder
Warm-up
- Front Leg Swings: 15-sec per leg x 2 sets
- Lateral Leg Swings: 10-sec per leg x 2 sets
- Bodyweight Asian Squat: 10-15 reps x 1 set
- Standing Arm Swings: 10-sec per arm x 2 sets
- Rotator cuff 90 degrees external rotation: 10 reps per side x 2 sets
- Leg Extension: 15-20 reps x 2 sets
- No rest between exercises.
Main Workout
- Back Squat: 6-12 reps x 4-5 sets at 70-85% of your One-Rep Max (1RM)
- Leg Press: 10-15 reps x 3-4 sets at 65-80%
- Overhead Press + Front Lunges (superset): 10-12 reps x 3 sets + 10 reps/leg x 2 sets
- Leg Curl + Seated FDL Raises (superset): 15-20 reps x 4 sets + 8-10 reps x 3 sets
- Calf Raises + Reverse Machine Fly (superset): 15-20 reps x 4 sets + 10-12 reps x 3 sets
Session Finisher
- Incline Treadmill Walk: 5 minutes
- World’s Greatest Stretch: 2-3 minutes
- Child’s Pose: 15-second hold x 2 sets
- Upward Facing Dog: 15-second hold x 2 sets
Tuesday – Back, Biceps, and Abs
Warm-up
- Seated/Standing Lat Stretch: 2-3 minutes
- Shoulder Pass-Through w/ Band: 10 reps x 2 sets
- Band Pull-Apart: 10 reps x 2 sets
- Resistance Band Bent-over Row: 10 reps x 2 sets
- Pull-ups: As many reps as possible x 3 sets
Main Workout
- Front Lat Pulldown (medium grip): 10-15 reps x 4 sets
- Seated Cable Row/Machine Row: 10-12 reps x 4 sets
- Landmine Close Grip T-Bar Row: 10-12 reps x 4 sets
- Barbell Biceps Curl: 10-15 reps x 3 sets
- Concentration Curl: 10-12 reps x 3 sets
- Kneeling Cable Crunches: 20-25 reps x 4 sets
- Hanging Knee/Leg Raises: 10-20 reps x 4 sets
Session Finisher
- Stationary Bicycling: 5 minutes
- Cobra Pose: 15-second hold x 3 sets
- Bird Dog: 5 second hold per side x 3 sets
- Superman Lift and Row: 6-8 reps x 3 sets
Wednesday – Chest, Triceps, and Glutes
Warm-up
- Arms Out Stretch: 10- second x 3 sets
- Dive Bomber Push-up: 6-8 reps x 3 sets
- Banded Reverse Fly: 6-8 reps x 3 sets
- Seated Pec Deck Fly: 15-20 reps x 2 sets
- Bench Press w/ an Empty Barbell (Slow Tempo): 15-20 reps x 1 set
Main Workout
- Incline Barbell Bench Press: 8-12 reps x 4 sets
- Incline Dumbbell Bench Press: 10-12 reps x 3 sets
- Parallel Cable Fly/Pec Dec Fly: 10-12 reps x 2 sets
- High-to-Low Cable Fly: 10-12 reps x 4 sets
- Triceps Pressdown: 10-15 reps x 3 sets
- Overhead Triceps Extension: 10-15 reps x 3 sets
- Cable Pull Through: 10-15 reps x 3 sets
Session Finisher
- Incline Treadmill Walk: 5 minutes
- Cat-Cow: 10 reps x 2 sets
- World’s Greatest Stretch: 2-3 minutes
- Seated Bend Forward: 1-2 minutes
Thursday – Legs and Shoulder
Warm-up
- Front Leg Swings: 15-sec per leg x 2 sets
- Lateral Leg Swings: 10-sec per leg x 2 sets
- Bodyweight Asian Squat: 10-15 reps x 1 set
- Standing Arm Swings: 10-sec per arm x 2 sets
- Rotator cuff 90 degrees external rotation: 10 reps per side x 2 sets
- Leg Extension: 15-20 reps x 2 sets
- No rest between exercises.
Main Workout
- Hack Squat: 12-15 reps x 3 sets
- Reverse Hack Squat: 12-15 reps x 3 sets
- Bulgarian Split Squat/Step-up: 8-10 reps per leg x 3 sets
- Leg Curl: 15-20 reps x 4 sets
- Single-arm Cable Lateral Raises: 10-12 reps per arm x 3 sets
- Upright Row: 8-12 reps x 3 sets
- Face Pull: 8-12 reps x 3 sets
Session Finisher
- Stationary Bicycling: 5 minutes
- Standing Bend Forward: 1-2 minutes
- Child’s Pose: 10-second hold x 2 sets
- Upward Facing Dog: 10-second hold x 2 sets
- Bodyweight Glute Bridge: 10-15 reps x 2 sets
Friday – Back, Biceps, and Abs
Warm-up
- Seated/Standing Lat Stretch: 2-3 minutes
- Shoulder Pass-Through w/ Band: 10 reps x 2 sets
- Band Pull-Apart: 10 reps x 2 sets
- Resistance Band Bent-over Row: 10 reps x 2 sets
- Pull-ups: As many reps as possible x 3 sets
Main Workout
- Bent-Over Barbell Row: 10-15 reps x 4 sets
- Standing Cable Lat Pullover: 10-12 reps x 3 sets
- Close Grip Lat Pulldown: 10-12 reps x 3 sets
- Single-arm DB Row: 10 reps per side x 3 sets
- Preacher Curl: 10-12 reps x 3 sets
- Reverse Barbell Curl: 10-12 reps x 3 sets
- Kneeling Cable Crunches: 20-25 reps x 4 sets
- Hanging Knee/Leg Raises: 10-20 reps x 4 sets
Session Finisher
- Stationary Bicycling: 5 minutes
- Cobra Pose: 15-second hold x 3 sets
- Bird Dog: 5 second hold per side x 3 sets
- Superman Lift and Row: 6-8 reps x 3 sets
Saturday – Chest, Triceps, and Glutes
Warm-up
- Arms Out Stretch: 10- second x 3 sets
- Dive Bomber Push-up: 6-8 reps x 3 sets
- Banded Reverse Fly: 6-8 reps x 3 sets
- Seated Pec Deck Fly: 15-20 reps x 2 sets
- Bench Press w/ an Empty Barbell (Slow Tempo): 15-20 reps x 1 set
Main Workout
- Flat Barbell Bench Press: 8-12 reps x 3 sets
- Incline Dumbbell Bench Press: 10-12 reps x 3 sets
- Cable Crossover: 10-12 reps x 3 sets
- Decline Bench Press: 10-12 reps x 3 sets
- Bar Dips: 10-15 reps x 3 sets
- Overhead Triceps Extension: 10-15 reps x 3 sets
- Hip Thrust/Glute Bridge: 10-15 reps x 3 sets
Session Finisher
- Incline Treadmill Walk: 5 minutes
- Cat-Cow: 10 reps x 2 sets
- World’s Greatest Stretch: 2-3 minutes
- Seated Bend Forward: 1-2 minutes
