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Intermediate Full Body Workout , Workouts , Exercises ,Intermediate Workout , Building Muscles , Fat Loss , Total Body ,

The Best 6 Week Intermediate Full Body Workout Program

After making sure that you complete our Beginner Workout Program , you should to move to a next level ”Intermediate Full Body Workout Program”.
After completing Beginner Workout Program During the first six months you begin weight training.
You learn how to perform exercises correctly. The diet you follow now has a little structure to it. You avoid bad  foods, which do not lend themselves to your bodybuilding efforts.

Now it is time for a routine that is a bit more challenging.Start Now The Best 6 Week Intermediate Full Body Workout Program To Build more muscle.

  • Goal: Building Muscles , Increase Strength
  • Skill level: Intermediate
  • Duration: 6 weeks
  • Days per week: 5

Before starting Any workout, it is very important Doing Warm up To stay safe and obtain the foremost out of your exercising .

The Best 6 Week Intermediate Full Body Workout Program

This workout hits each major muscle group twice per week. Let’s get to work.

Intermediate Full Body Workout , Workouts , Exercises ,Intermediate Workout , Building Muscles , Fat Loss , Total Body ,

Intermediate Full Body Workout Program : Day 1 Chest, Shoulders and Triceps

Chest Exercises

  • Dumbbell Bench Press 3 sets of 10, 10, 8 reps (adding weight)
  • Incline Dumbbell Bench Press 3 sets of 10 reps
  • Chest Dip 3 Sets MAX reps

Shoulders Exercises

  • Barbell Front Raise 4 sets of 12 reps
  • Dumbbell Lateral Raise 4 sets of 15, 12, 8, 8 reps (adding weight)

Triceps Exercises

  • Lying Triceps Extension 3 sets of 8-10 reps
  • One Arm Dumbbell Extension 3 sets of 10 reps

 

Intermediate Full Body Workout Program : Day 2 Back, Biceps and Forearms

Back Exercises

  • Wide Grip Pull Up 3 sets MAX reps
  • Lat Pull Down 3 sets of 10 reps
  • Straight Arm Lat Pull Down 3 sets of 10 reps
  • Machine Reverse Fly 3 sets of 10 reps
  • Upright Row 3 sets of 8-10 reps

Biceps Exercises

  • Standing Barbell Curl 3 sets of 8-10 reps
  • Preacher Curl 3 sets of 10 reps
  • Incline Dumbbell Curl 3 sets of 10 reps

Forearms Exercises

  • Standing Palms-Up Barbell Behind The Back Wrist Curl 1 set of 6-10 reps
  • Seated Dumbbell Palms-Up Wrist Curl 1 set of 8-10 reps

 

Intermediate Full Body Workout Program : Day 3 Legs, Calves and Abs

Legs Exercises

  • Squat 4 sets of 10,10,8,8
  • Dumbbell Lunge 3 sets of 8 on each leg
  • 45 Degree Leg Press 3 sets of 12
  • Leg Curl 3 sets of 15
  • Leg Extension 3  sets of 15

Calves Exercises

  • Standing Calf Raise 5 sets of 10,8,8,8,6 (heavy)
  • Seated calf Raise 5 sets of 15 (light)

Abs Exercises

  • Double Crunch 3 sets of 30 reps
  • Russian Twist 3 sets of 20 reps

Intermediate Full Body Workout Program : Day 4 Chest, Shoulders and Triceps

Chest Exercises

  • Barbell Bench Press 4 sets of 12 reps (adding weight)
  • Dumbbell Fly Press 3 sets of 10 reps
  • Cable Crossovers 3 Sets 10 reps

Shoulders Exercises

  • Seated Dumbbell Press 4 sets of 12 reps
  • One Arm Cable Lateral Raise 4 sets of 12 reps

Triceps Exercises

  • Close Grip Bench Press 4 sets of 10 reps
  • Lying Dumbbell Extension 3 sets of 10 reps
  • Triceps Kickback 3 sets of 10 reps

 

Intermediate Full Body Workout Program : Day 5 Back, Biceps and Forearms

Back Exercises

  • Seated Row 4 sets 10 reps
  • Bent Over Barbell Row 3 sets of 10 reps
  • Bent Over Row 3 sets of 10 reps
  • Smith Machine Upright Row 3 sets of 10 reps

Biceps Exercises

  • Cable Curl 3 sets of 8-10 reps
  • Concentration Curl 3 sets of 10 reps
  • Reverse Barbell Curl 3 sets of 10 reps

Forearms Exercises

  • Standing Palms-Up Barbell Behind The Back Wrist Curl 1 set of 6-10 reps
  • Seated Dumbbell Palms-Up Wrist Curl 1 set of 8-10 reps

 

Intermediate Full Body Workout Program : Day 6 and day 7

REST AND RECOVER or Do CARDIO THIS IS your choice of 2 off days.

At this Intermediate Workout you can support your training with whey protein , it is a very good source for protein .
Related : Top 10 Foods to Gain Muscle Mass For You.

This Intermediate Full Body Workout Program deliver some good results. Follow it for the next 6 months.

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