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Intermediate54 days32 workouts

Mass-Building Gym Program — Intermediate

An 8-week muscle-building program: 4 workouts a week (Mon/Tue/Thu/Fri), 32 workouts. Classic split: back + biceps → chest + triceps → legs → shoulders + abs, so every muscle group gets its own day and full volume. Barbell compound lifts (bent-over rows, bench press, squats, overhead press) followed by machine work. 5–6 exercises, 3–4 sets of 8–11 reps; add 1 rep every week, heavier weights from week 5 (+5 kg on the main lifts). Rest 90–120 seconds between sets.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

6 exercises · 20 sets

Week 1, Mon — Back & Biceps

  • Barbell Row to Waist
    Back
    • 40 kg × 8 reps
    • 40 kg × 8 reps
    • 40 kg × 8 reps
    • 40 kg × 8 reps
  • Lat Pulldown to Front
    Back
    • 35 kg × 8 reps
    • 35 kg × 8 reps
    • 35 kg × 8 reps
    • 35 kg × 8 reps
  • Bent-Over T-Bar Row
    Back
    • 30 kg × 8 reps
    • 30 kg × 8 reps
    • 30 kg × 8 reps
  • Seated Cable Row (Close Grip, to Chest)
    Back
    • 35 kg × 8 reps
    • 35 kg × 8 reps
    • 35 kg × 8 reps
  • Isolated Barbell Curl
    Arms
    • 15 kg × 8 reps
    • 15 kg × 8 reps
    • 15 kg × 8 reps
  • Hammer Curl
    Arms
    • 8 kg × 8 reps
    • 8 kg × 8 reps
    • 8 kg × 8 reps

Day 2

5 exercises · 17 sets

Week 1, Tue — Chest & Triceps

  • Barbell Bench Press
    Chest
    • 40 kg × 8 reps
    • 40 kg × 8 reps
    • 40 kg × 8 reps
    • 40 kg × 8 reps
  • Incline Barbell Bench Press
    Chest
    • 35 kg × 8 reps
    • 35 kg × 8 reps
    • 35 kg × 8 reps
    • 35 kg × 8 reps
  • Standing Cable Crossover
    Chest
    • 15 kg × 8 reps
    • 15 kg × 8 reps
    • 15 kg × 8 reps
  • Lying Barbell Skull Crusher
    Arms
    • 20 kg × 8 reps
    • 20 kg × 8 reps
    • 20 kg × 8 reps
  • Triceps Pushdown (Close Grip, Elbows Tucked)
    Arms
    • 25 kg × 8 reps
    • 25 kg × 8 reps
    • 25 kg × 8 reps

Locked: 30 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 45 exercises · 17 sets
  • Barbell Back Squat — Legs
  • Leg Press — Legs
  • Barbell Romanian Deadlift — Legs
  • Lying Leg Curl — Legs
  • Standing Barbell Calf Raise — Legs
Day 55 exercises · 16 sets
  • Standing Barbell Press (Military Press) — Shoulders
  • Seated Dumbbell Press — Shoulders
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Seated Reverse Pec Deck Fly (Rear Delts) — Shoulders
  • Hanging Leg Raise — Abs
Day 86 exercises · 20 sets
  • Barbell Row to Waist — Back
  • Lat Pulldown to Front — Back
  • Bent-Over T-Bar Row — Back
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Isolated Barbell Curl — Arms
  • Hammer Curl — Arms
Day 95 exercises · 17 sets
  • Barbell Bench Press — Chest
  • Incline Barbell Bench Press — Chest
  • Standing Cable Crossover — Chest
  • Lying Barbell Skull Crusher — Arms
  • Triceps Pushdown (Close Grip, Elbows Tucked) — Arms
Day 115 exercises · 17 sets
  • Barbell Back Squat — Legs
  • Leg Press — Legs
  • Barbell Romanian Deadlift — Legs
  • Lying Leg Curl — Legs
  • Standing Barbell Calf Raise — Legs
Day 125 exercises · 16 sets
  • Standing Barbell Press (Military Press) — Shoulders
  • Seated Dumbbell Press — Shoulders
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Seated Reverse Pec Deck Fly (Rear Delts) — Shoulders
  • Hanging Leg Raise — Abs

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Mass-Building Gym Program — Intermediate | Training plans | Workouter