130+ Intermediate Workout Plans

If you are getting in the gym for the first time in your life, it is possible that you would have made significant gains by following any basic workout routine. You just need to be regular and perform the moves in proper form to avoid injuries.

This happens in the beginning stage of your fitness journey because your body is not used the load you put it under the resistance training hence it hyperresponsive and thus the changes in strength and size of the muscle occur faster.

Once your beginner phase is over your body is stronger than what it was at the start and it starts responding differently to the training. it is the time when you stop making significant gains with your generic workout routine.

Most of the gyms and trainers want to target the beginners to their club or class because they can be easily attracted and there are too many of them. That’s the reason you would find a lot of training routines developed for beginners.

When you hit the plateau for the first time and stop making those newbie gains you need to consider switching to a more advanced approach towards workouts. You may not find too many workout routines for this stage so easily because there aren’t as many as the ones for beginners.

The addition of compound exercises, heavier weights, and a planned weight progression to the plan is what makes an intermediate workout routine different and more effective than the generic beginner plans. An intermediate workout plan is designed to get you out of the phase where all your efforts going fruitless and deliver you results in terms of strength and mass gain in the specified time frame.

Intermediate Workout Routine

German Volume Training (GVT) Plan [with Spreadsheet and PDF]

While working out at the gym, I am always looking to find new ways to improve my gains and the efficiency of my training sessions. That includes exploring different exercise programs that approach the principles of working out from different ...

Power Hypertrophy Adaptive Training (PHAT) Program [with Spreadsheet & PDF]

Choosing the most appropriate workout program according to your fitness goals can be a bit challenging. There are so many training variables to consider - like frequency, volume, rep schemes, etc. - that people often get confused. That has left ...

4 Day Cable Machine Upper Lower Split Workout Routine (with PDF)

Many fitness enthusiasts have started testing cable workouts to grow in strength and hypertrophy. The advantage of using pulley-based systems for resistance training is that there is a decreased risk of injury. When performing cable exercises, the path of motion ...

6 Day Cable Machine Push Pull Legs Workout Routine (with PDF)

The best way to maximize your growth at the gym is to structure your workouts efficiently. For this, you will need to stick to a specific training split, which can get confusing for most fitness enthusiasts. Traditionally, the bro split ...

3 Day Cable Machine Full Body Workout Routine (with PDF)

While many people still focus on different training splits, a full-body workout routine might be the most advantageous. It allows you to train each muscle group several times a week without hitting the gym frequently. In fact, by following our ...

5 Day Cable Machine Workout Routine (with PDF)

Trying to find the ultimate training routine to support your bodybuilding goals? We may have the ideal 5-day cable machine workout plan that could help you. For most fitness enthusiasts, cable exercises are just a part of their regular routines ...

4-Day Machine-Only Upper-Lower Workout Routine (with PDF)

Devising a structured workout plan is essential for achieving your fitness goals efficiently. The key lies in figuring out the perfect training frequency and intensity to challenge the targeted muscle groups. In resistance training, training frequency basically refers to the ...

Machine-Only 4-Day Full Body Workout Routine (with PDF)

Gyms all around the world are investing in getting top-of-the-line exercise machines. You can take advantage of that by using them to accomplish your health and fitness goals. Many studies have concluded that both free weights and machine-based resistance training ...

Chest and Bicep Dumbbell Workout Routines

Building your chest and bicep muscles should be an important part of your strength routine. It ensures the well-rounded development of your upper body. However, not many people have the time to hit the gym as frequently. But that doesn’t ...

The intermediate workout program you are following must be capable of accelerating your growth. The frequency of the workout sessions and the intensity of the exercises should be so planned that you get enough stimulus for pushing the muscles to limit and enough rest for allowing them to grow in size and strength.


There are many sources that would just put together a few exercises and call it an intermediate level routine. To save you from such undependable plans we have compiled a plethora of workout routines that would suit your requirement. Each session in these routines would be truly an intermediate workout.

There are many intermediate level workout schedules to choose from on our website. You can choose any workout plan among these to suit your requirement.

The workout programs are segregated on basis of goals, equipment needed, focus muscle groups, etc. whether you wish to work on your strength or you want to focus on growing the glamour muscles, we have at least one intermediate level program for you.

If you have been lifting or performing bodyweight exercises for a while now, then you must check out these intermediate level workout programs. These will not only quicken your growth but also make things interesting and motivate you to put in more effort.