Growing Strong: The Ultimate 8 Week Workout for Intermediates

Jacked Cash
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Are you an intermediate lifter looking to get bigger and stronger? This 8 week workout program is exactly what you need to build more lean muscle mass!

WORKOUT SUMMARY​

Workout Description​

So, you’ve done your beginner training homework and are ready for a new challenge.
As you think deeper, you’re neither a newbie anymore but you’re not quite an advanced lifter.
You’ll need a nice intermediary program to get you to the next level, stay on cruise control and add even more muscle and strength to your foundation of a physique.
Now intermediate doesn’t necessarily mean doubling up on every aspect of training. You’re not yet at the endurance level to take on such an endeavor nor do you really want to.
At the intermediate time of your life you may feel the uncontrollable urge to add on a slew of new exercises and try every technique under the sun, but take smaller steps and allow your body to adapt and grow.
Below is an 8 week workout program designed specifically for the intermediate lifter. It’s the next logical step toward graduating and leveling up your physique.

The Ultimate 8 Week Workout for Intermediates​

Perform the following program four days per week with no more than two consecutive training days in a row.
For example, you can train on Mondays, Tuesdays, Thursdays and Fridays while taking off Wednesdays and the weekends.
Take 60 second rest periods after each set and exercise.

Monday​

ExerciseWarm Up SetsWorking Sets
1. Incline Barbell Bench Press2 x 123 x 8-12
2. Dumbbell Bench Press-3 x 8-12
3. Wide Grip Pullup2 x 12 on pull downs3 x failure
4. Bent-Over Barbell Row-3 x 8-12
5. Seated Dumbbell Press1 x 123 x 8-12
6. Dumbbell Side Lateral Raise-3 x 8-12
7. Sit Ups-3 x 20

Tuesday​

ExerciseWarm Up SetsWorking Sets
1. Barbell Curl1 x 123 x 8-12
2. Lying Triceps Extension1 x 123 x 8-12
3. Standing Calf Raise1 x 123 x 8-12
4. Barbell Back Squat2 x 123 x 8-12
5. Dumbbell Lunge-3 x 8-12
6. Barbell Romanian Deadlift1 x 123 x 8-12
7. Hanging Leg Raise-3 x 20

Thursday​

ExerciseWarm Up SetsWorking Sets
1. Barbell Bench Press2 x 123 x 8-12
2. Incline Dumbbell Bench Press-3 x 8-12
3. Close Grip Pull Up2 x 12 on pull down3 x failure
4. Cable Row-3 x 8-12
5. Barbell Upright Row1 x 123 x 8-12
6. Military Press-3 x 8-12
7. Floor Crunch-3 x 20

Friday​

ExerciseWarm Up SetsWorking Sets
1. Seated Dumbbell Curl1 x 123 x 8-12
2. Weighted Dip1 x 123 x 8-12
3. Seated Calf Raise1 x 123 x 8-12
4. Barbell Front Squat2 x 123 x 8-12
5. Leg Press-3 x 8-12
6. Lying Leg Curl1 x 123 x 8-12
7. Lying Leg Raise-3 x 20
 
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