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

Victoria Beckham’s Workout Routine and Diet Plan

The name 'Victoria Beckham' doesn't need any introduction. She was a member of the famous music group Spice Girls and then went on to marry one of the greatest and the most stylish footballers of all time David Beckham. Fitness ...
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Eva Longoria’s Workout Routine and Diet Plan

We all got mesmerized by Eva Longoria's role in Desperate Housewives. And she still has that persona that impresses her countless fans and followers all around the world. At 46 years of age, Eva has fitness levels like that of ...
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12 Week Peaking Powerlifting Program (with Spreadsheet)

The right peaking program can help lifters maximize their preparedness for the day of the powerlifting meet event and competitions. Simply training consistently and increasing the workload is not enough. If you have a linear approach to workout out, your ...
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10 Week RPE Powerlifting Program (Meet Prep) with Spreadsheet

Powerlifting meets can appear intimidating, especially if your body is not in the perfect condition to perform those heavy, maxed-out lifts. Often, lifters work hard and train excessively to increase their 1-Rep Max. However, consistent weight-based training might not always ...
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12 Week RPE Powerlifting Peaking Program (with Spreadsheet)

Peaking or tapering in powerlifting is adjusting the intensity of training over a specific period to reduce physical and mental fatigue and maintain strength. With the help of a well-defined RPE program, the tapering process becomes easier to track. By ...
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Dan Bilzerian’s Workout Routine and Diet Plan

You must have heard the quote 'live life king size' at least once in your life. Well, if there has to be someone who lives by that quote, then that person would be none other than Dan Bilzerian. This American ...
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Matt Does Fitness’ Workout Routine and Diet Plan

Matt Morsia, popularly known by his YouTube channel name Matt Does Fitness is a UK-based fitness vlogger. He has become a sensation in the fitness community and has a massive subscriber base of fitness enthusiasts from around the world. Matt ...
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6 Day Workout Split Routine (with PDF)

Working out six days a week can be a challenge. However, it allows you to train all muscle groups at least twice a week, which is the scientifically recommended frequency for effective bodybuilding. Moreover, one day of rest is good ...
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Jon Skywalker’s Workout Routine and Diet Plan

Jon Skywalker is a bodybuilder, fitness model, fitness coach, and social media sensation. He often posts his physique pics on his social media handles which keep on increasing his ever-growing fan base. Jon has also been a source of inspiration ...
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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.