Workouts · Weekly plans

5-Day Gym Body-Part Split for Intermediate

A simple 5-day-a-week gym training plan for intermediate. Each day links to a full workout with sets, reps and animated exercise demos.

Your week

Rest at the weekend; keep your steps up.

How to run this plan

• Follow it for 8–12 weeks before changing it.
• Write down your weights and reps, and try to beat them a little each week.
• Sleep 7–9 hours and eat enough protein; for fat loss keep a small calorie deficit.
• Every 6–8 weeks, take an easier week with lighter weights.

Monday: Gym Chest Workout for Intermediate

Barbell Bench Press - Medium Grip4 × 8–12Chest

Incline Dumbbell Flyes4 × 8–12Chest

Cable Iron Cross4 × 8–12Chest

Low Cable Crossover4 × 8–12Chest

Bent-Arm Dumbbell Pullover4 × 8–12Chest

Incline Dumbbell Bench With Palms Facing In4 × 8–12Chest

Tuesday: Gym Back Workout for Intermediate

Shotgun Row4 × 8–12Lats

Incline Bench Pull4 × 8–12Upper & Mid Back

One Arm Lat Pulldown4 × 8–12 / sideLats

Barbell Deadlift4 × 8–12Lower Back

Barbell Shrug4 × 8–12Traps

Bent-Arm Barbell Pullover4 × 8–12Lats

Wednesday: Gym Legs Workout for Intermediate

Split Squat with Dumbbells4 × 8–12 / sideQuads

Romanian Deadlift4 × 8–12Hamstrings

Leg Press4 × 8–12Quads

Barbell Hip Thrust4 × 8–12Glutes

Seated Calf Raise4 × 15Calves

Leg Extensions4 × 8–12Quads

Thursday: Gym Shoulders Workout for Intermediate

Dumbbell Shoulder Press4 × 8–12Shoulders

Face Pull4 × 8–12Shoulders

Front Dumbbell Raise4 × 8–12Shoulders

Barbell Rear Delt Row4 × 8–12Shoulders

Low Pulley Row To Neck4 × 8–12Shoulders

Cable Internal Rotation4 × 8–12Shoulders

Friday: Gym Arms Workout for Intermediate

Hammer Curls4 × 8–12Biceps

Close-Grip Barbell Bench Press4 × 8–12Triceps

Standing One-Arm Dumbbell Curl Over Incline Bench4 × 8–12 / sideBiceps

Tricep Dumbbell Kickback4 × 8–12Triceps

Dumbbell Lying Pronation4 × 15Forearms

Dip Machine4 × 8–12Triceps

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