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Men’s Intermediate Muscle Building #2

On days with multiple muscle groups, this workout intends to have you superset those together.  You should not have more than 30 seconds between 2 exercises, followed by a 90 second break.


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Chest/Back

Barbell Bench Press (flat)
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Lat Pull Downs (Wide Grip)
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Barbell Bench Press (incline)
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Dumbbell Rows
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Barbell Bench Press (Decline)
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Seated Wide Grip Row
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Cardio/Abs

Rope Cable Crunch 3
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 10 reps
  • Set 4 : 10 reps

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Oblique Dumbbell Crunch 1
  • Set 1 : 15 reps
  • Set 2 : 12 reps
  • Set 3 : 10 reps
  • Set 4 : 8 reps

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Russian Twists
  • Set 1 : 20 reps
  • Set 2 : 20 reps
  • Set 3 : 20 reps
  • Set 4 : 20 reps

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Crunches
  • Set 1 : 30 reps
  • Set 2 : 30 reps
  • Set 3 : 30 reps
  • Set 4 : 30 reps

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Bis/Tris

Rope Pushdowns
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Wide Grip Cable Curls
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Barbell Bench Press (Close Grip)
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Barbell Curl
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Single arm cable pushdown (reverse grip)
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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One Arm Cable Curl
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Legs

Barbell Squats (Front)
  • Set 1 : 15 reps
  • Set 2 : 12 reps
  • Set 3 : 10 reps
  • Set 4 : 8 reps

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Calf Raises (seated)
  • Set 1 : 15 reps
  • Set 2 : 12 reps
  • Set 3 : 10 reps
  • Set 4 : 10 reps
  • Superset every set with burnouts below

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Squatting Calf burnouts
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Machine Leg Extension
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Machine Leg Curls
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Calf Raises (standing)
  • Set 1 : 15 reps
  • Set 2 : 12 reps
  • Set 3 : 10 reps
  • Set 4 : 10 reps

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Leg Press
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps
  • Set 5 : 15+ reps small weight to exhaustion

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Shoulders

Dumbbell Front Raise
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Barbell Seated Military Press
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Single Arm Cable Lateral Raises
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Bent over lateral cable extensions
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Plate Front Raise
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Dumbbell Shrugs
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 8 reps

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Cardio/Abs/Calves

Rope Cable Crunch 3
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Oblique Dumbbell Crunch 1
  • Set 1 : 15 reps
  • Set 2 : 12 reps
  • Set 3 : 10 reps
  • Set 4 : 18 reps

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Calf Raises (seated)
  • Set 1 : 15 reps
  • Set 2 : 12 reps
  • Set 3 : 10 reps
  • Set 4 : 8 reps
  • Superset every set with burnouts below

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Squatting Calf burnouts
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Rest day

Legend: W - warmup set, BB - barbell, DB - dumbell, HS - hammer strength, MB - medicine ball