Intermediate Bodybuilding Routine

5 Day Bodybuilding Split

  • intermediate level

Five Day Split - hypertrophy (intermediate bodybuilding program).

Day 1

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

Lying oblique ball twist
Sets: 4 Reps: 10

Flat barbell bench press
Sets: 4 Reps: 10

Freemotion incline machine press
Sets: 4 Reps: 10

Incline dumbbell press
Sets: 4 Reps: 10

Pec deck fly
Sets: 4 Reps: 10

Reverse crunch with ball (between legs)
Sets: 4 Reps: 10

Prone iso abs elbow plank
Sets: 3 Reps: 10

Abdominal crunch machine
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

Barbell Romanian deadlift
Sets: 4 Reps: 12

Seated cable lat pulldown
Sets: 4 Reps: 10

Single arm cable row
Sets: 4 Reps: 10

Single arm dumbbell row on bench
Sets: 4 Reps: 10

Barbell shrugs
Sets: 4 Reps: 10

Rear delt fly machine
Sets: 4 Reps: 12

Day 3

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

Barbell back squat
Sets: 4 Reps: 10

Seated leg curl machine
Sets: 4 Reps: 10

Standing single leg calf raise
Sets: 4 Reps: 8

Dumbbell walking lunge
Sets: 4 Reps: 12

Barbell hip thrust
Sets: 4 Reps: 12

Seated leg press machine
Sets: 4 Reps: 10

Leg press calf raise
Sets: 4 Reps: 12

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

Tricep rope pushdown
Sets: 4 Reps: 10

Standing dumbbell alternating hammer curls
Sets: 4 Reps: 10

Seated tricep press
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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