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

5 Day Workout Routine (with PDF)

If you’re hitting the gym with no plans on which muscle group you will train, you’re doing it wrong. Sticking to a proper workout routine is as important as any of the exercises you do while training your muscles. Different ...
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Joey Swoll’s Workout Routine and Diet Plan

Joseph Sergo, popularly known as Joey Swoll, is a full-time bodybuilder and fitness model admired for his insane physical development. He has a massive fan base on his social media handles and is often regarded as a new force in ...
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Madonna’s Workout Routine and Diet Plan

Madonna is certainly one of the most iconic and influential personalities of the 21st century. This popular American singer, songwriter, actor, and author has an ever-growing fanbase that spreads across the world. But there is a certain segment of her ...
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3 Day Full Body Workout Routine (with PDF)

Bodybuilding is like a sport, where to be successful, you need to give 100% to training, diet and mental approach. Heading to the gym every day with the same zeal and dedication can be challenging. A lot of us even ...
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Mila Kunis’ Workout Routine and Diet Plan

We all admire Mila Kunis for her phenomenal acting prowess that never fails to impress us. Her performances in 'That 70s Show', 'Black Swan', 'Forgetting Sarah Marshall', 'The Book of Eli', 'Extract', etc. were applauded by numerous of her fans ...
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Cindy Landolt’s Workout Routine and Diet Plan

Cindy Landolt is a fitness model from Switzerland. She also works as a fitness trainer and nutrition coach and has helped numerous people to attain their best physiques. Often regarded as the 'Swiss Superwoman' by her fans, Cindy has always ...
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Nyle Nayga’s Workout Routine and Diet Plan

Nyle Nayga is a well-known IFBB pro bodybuilder. Over the years he has built a physique that is muscular, symmetrical, and extremely aesthetic. Nyle also works as a fitness coach and has been helping numerous of his clients to get ...
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Jamie Eason’s Workout Routine and Diet Plan

Jamie Eason is a well-known name in the current fitness industry. She has been a former NFL cheerleader and has also won the World's Fittest Model competition. Jamie indeed has one of the best-built bodies in the world. And the ...
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Eugene Teo’s Workout Routine and Diet Plan

If we have to make a list of fitness YouTubers whose training guides are reliable and authentic, then the name Eugene Teo will surely be on that list. Eugene is a well-known fitness YouTuber, strength coach, and fitness enthusiast. Eugene ...
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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.