Intermediate split for men
A 4 weeks gym program, 3-4 workouts a week. The cycle has 3 workouts, each with 8 to 9 exercises, about 90 minutes and 500 kcal on average. Most sets go to legs, back and arms.
- Level: Intermediate
- Per week: 3-4
- Workouts in cycle: 3
- Weeks: 4
- Exercises: 21
For people who already know the basic lifts and have trained for at least a couple of months: higher volume, with supersets.
Workouts in this program
1. Leg day
| Brisk walking | 5 min |
| Leg press | 4 × 12 |
| Barbell split squat | 3 × 12 |
| Seated machine hip adduction | 4 × 15 |
| Barbell Romanian deadlift | 4 × 12 |
| Lying leg curl | 3 × 12 |
| Smith machine calf raise | 4 × 15 |
| Brisk walking | 30 min |
2. Back, shoulders
| Brisk walking | 5 min |
| Assisted wide-grip pull-ups | 3 × 12 |
| Barbell Pendlay row | 4 × 12 |
| Straight-arm cable pulldown | 4 × 12 |
| Wide grip seated cable row | 3 × 12 |
| Dumbbell Arnold press | 4 × 12 |
| Dumbbell lateral raise | 3 × 10 |
| Dumbbell bent-over rear delt fly | 4 × 12 |
| Brisk walking | 30 min |
3. Chest, arms
| Brisk walking | 5 min |
| Barbell bench press | 3 × 12 |
| Incline dumbbell chest press | 4 × 12 |
| Machine fly | 4 × 12 |
| Single-arm dumbbell preacher curl | 4 × 12 |
| Cable bicep curl | 3 × 12 |
| Seated dumbbell overhead triceps extension | 3 × 12 |
| Cable pushdown | 4 × 12 |
| Brisk walking | 30 min |
How to follow it
Do the workouts in order. If you miss a day, just continue with the next workout. Pick a weight where the last two reps are hard but your form holds. When every set feels easy, add weight next time. The app remembers your weights for each exercise and suggests where to start.
