4 Day Foundational Intermediate Workout

By Brad Borland

	Advanced (3+ years)
	67 minutes/day \| 4 days/week
	Build Muscle
	Barbell, Incline Bench, 2 x Dumbbell, Flat Bench, Pull up bar, Bodyweight, Steps, Squat Rack, Row Cable Machine, Triangle Lat/Low Row Attachment, Other, Seated Calf Raise Machine, 45 Degree Leg Press Machine, Lying Leg Curl Machine Show More

Average Exertion

Average Cardio Intensity

This 4 day workout is designed for intermediate lifters looking to stack on muscle mass. A variety fo compound lifts accompanied by accesory lifts each workout will spread a healthy amount of volume and frequency across your muscles so that by the end of the week, all opportunities for muscle growth have been taken. If your an intermediate lifter looking to build muscle by the book, this workout is for you.

Description

Week 1 Overview

Day 1:

Monday - Workout A

Day 2:

Tuesday - Workout B

Day 3:

Rest

Day 4:

Thursday - Workout C

Day 5:

Friday - Workout D

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Workout A

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Exercise	Sets	Reps	Rest
1.Barbell Incline Bench Press	5 sets	12 reps	60s
2.Dumbbell Bench Press	3 sets	8-12 reps	60s
3.Wide-Grip Pullup	5 sets	12 reps	60s
4.Bent Over Barbell Row	3 sets	8-12 reps	60s
5.Seated Dumbbell Shoulder Press	4 sets	12 reps	60s
6.Dumbbell Lateral Raise	3 sets	8-12 reps	60s
7.Sit Up	3 sets	20 reps	60s

Day 2 - Tuesday - Workout B

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Exercise	Sets	Reps	Rest
1.Barbell Biceps Curl	4 sets	12 reps	60s
2.Barbell Lying Triceps Extension (Skullcrusher)	4 sets	12 reps	60s
3.Standing Calf Raises	4 sets	12 reps	60s
4.Barbell Back Squat	5 sets	12 reps	60s
5.Dumbbell Lunges	3 sets	8-12 reps	60s
6.Barbell Romanian Deadlift	4 sets	12 reps	60s
7.Hanging Straight Leg Raise	3 sets	20 reps	60s

Day 4 - Thursday - Workout C

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	5 sets	12 reps	60s
2.Incline Dumbbell Press	3 sets	8-12 reps	60s
3.Close Grip Pull Up	5 sets	12 reps	60s
4.Seated Cable Row	3 sets	8-12 reps	60s
5.Barbell Upright Row	4 sets	12 reps	60s
6.Standing Barbell Military Press (AKA Overhead Press)	3 sets	8-12 reps	60s
7.Floor Crunch (legs on bench)	3 sets	20 reps	60s

Day 5 - Friday - Workout D

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Exercise	Sets	Reps	Rest
1.Seated Dumbbell Biceps Curl	4 sets	12 reps	60s
2.Weighted Chest Dip	4 sets	12 reps	60s
3.Seated Calf Raise Machine	4 sets	12 reps	60s
4.Crossed-Arm Barbell Front Squat	5 sets	12 reps	60s
5.45 Degree Leg Press	3 sets	8-12 reps	60s
6.Lying Leg Curls	4 sets	12 reps	60s
7.Lying Floor Leg Raise	3 sets	20 reps	60s

Date Created: 4/23/2018, UTC

Last Updated: 10/29/2021, UTC

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