Bodybuilding Workouts: Best Exercises for Muscle, Get Your Free Fitness Training App

Intermediate 5 Day Bodybuilding Split

  • intermediate level

Looking for a bodybuilding workouts? Find the best exercises for muscle here - get your free fitness training app. Five Day Split - hypertrophy (intermediate bodybuilding program). Bodybuilding is divided into three levels: beginner, intermediate, and advanced. Because people frequently refer to themselves as beginners or experienced bodybuilders, the middle level has never received much attention. This makes it difficult for intermediate bodybuilders to find a routine that works for them. The truth is that the majority of people in the gym are either beginners or intermediates. Because you must use a routine that maximizes muscle gains from your own experience level, it is critical to understand where you stand in the bodybuilding levels. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Day 1

This daily workout contains 8 exercises, you'll be doing the following exercises:

Lying Oblique Ball Twist
Sets: 4 Reps: 10

Prone Iso Abs Elbow Plank
Sets: 3 Reps: 10

Flat Barbell Bench Press
Sets: 4 Reps: 10

Incline Dumbbell Press
Sets: 4 Reps: 10

Pec Deck Fly
Sets: 4 Reps: 10

Abdominal Crunch Machine
Sets: 4 Reps: 10

Freemotion Incline Machine Press
Sets: 4 Reps: 10

Reverse Crunch With Ball, Between Legs
Sets: 4 Reps: 10

Day 2

This daily workout contains 7 exercises, you'll be doing the following exercises:

Lower Back Extension Machine
Sets: 4 Reps: 12

Seated Cable Lat Pulldown
Sets: 4 Reps: 10

Single Arm Cable Row
Sets: 4 Reps: 10

Barbell Shrugs
Sets: 4 Reps: 10

Rear Delt Fly Machine
Sets: 4 Reps: 12

Barbell Romanian Deadlift
Sets: 4 Reps: 12

Single Arm Dumbbell Row on Bench
Sets: 4 Reps: 10

Day 3

This daily workout contains 7 exercises, you'll be doing the following exercises:

Barbell Back Squat
Sets: 4 Reps: 10

Dumbbell Walking Lunge
Sets: 4 Reps: 12

Barbell Hip Thrust
Sets: 4 Reps: 12

Seated Leg Curl Machine
Sets: 4 Reps: 10

Seated Leg Press Machine
Sets: 4 Reps: 10

Leg Press Calf Raise
Sets: 4 Reps: 12

Standing Single Leg Calf Raise
Sets: 4 Reps: 8

Day 4

This daily workout contains 4 exercises, you'll be doing the following exercises:

Standing Dumbbell Front Raise
Sets: 4 Reps: 10

Standing Dumbbell Shoulder Press
Sets: 4 Reps: 10

Standing Cable Lateral Raise
Sets: 4 Reps: 10

Incline Crunches on Ball
Sets: 4 Reps: 10

Day 5

This daily workout contains 6 exercises, you'll be doing the following exercises:

Standing Alternating Dumbbell Curls
Sets: 4 Reps: 10

Standing Straight Bar Cable Curl
Sets: 4 Reps: 10

V Bar Tricep Pushdown
Sets: 4 Reps: 10

Seated Tricep Press
Sets: 4 Reps: 10

Tricep Rope Pushdown
Sets: 4 Reps: 10

Standing Dumbbell Alternating Hammer Curls
Sets: 4 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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