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

Mustafa Shakir’s Workout Routine and Diet Plan

You've probably watched Luke Cage and were undoubtedly impressed by Mustafa Shakir's portrayal of the character Bushmaster. To fit the role, Shakir had to transform his physique, becoming lean and formidable, on par with Luke Cage, played by Mike Colter ...

Benedict Cumberbatch’s Workout Routine and Diet Plan

When playing a Marvel superhero on screen, it becomes crucial to not only embody the character's essence but also to look and perform like one. This was precisely the case for Benedict Cumberbatch as well. Most of us know Cumberbatch ...

Xochitl Gomez’s Workout Routine and Diet Plan

Most of us know Xochitl Gomez as Marvel Cinematic Universe's Superheroine America Chavez. This gorgeous-looking teenager is extremely talented and never fails to impress the audience with her performances. You might also remember her as Dawn Schaffer in Netflix's series, ...

Adam Levine’s Workout Routine and Diet Plan

Adam Levine as well all know is the lead singer and songwriter of the famous band Maroon 5. This 42-year-old handsome artist has won 3 Grammy Awards, 3 American Music Awards, a World Music Award, and an MTV Video Music ...

Chest and Shoulder Workout (4 Training Plans with PDF)

The chest and shoulders are probably the two most important muscle groups in our body. They are both major “push” muscles and pushing is one of the seven essential functional movements. So, if you have weak shoulder and chest muscles, ...

Back and Bicep Workout (4 Training Plans with PDF)

A proper workout routine dedicated to each muscle group is key to achieving all fitness goals. For any effective training program, the back and biceps are the two most important muscle groups, both in terms of aesthetics and functionality. While ...

Tessa Thompson’s Workout Routine and Diet Plan

Tessa Thompson, the renowned Hollywood actor, has graced the silver screen with her talent in various movies like Creed, Men In Black 3, and the popular TV series Westworld. Her fame soared even higher when she portrayed the role of ...

Karen Gillan’s Workout Routine and Diet Plan

Chances are, many of us have enjoyed watching the popular movies 'Jumanji' (2017) and its sequel 'Jumanji 2' (2019). And let's be honest, most of us might have secretly admired the awesome female character, 'Ruby Roundhouse,' in both films. Who ...

Soosh’s Workout Routine and Diet Plan

Brandon Soosh popularly known as Soosh is a fitness YouTuber, fitness model, and bodybuilder. He hails from Houston, Texas. Soosh is considered pretty new in the fitness industry. He posted his first training video in the year 2020. Very soon, ...

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.