Option 1

3-DAY FULL BODY INTERMEDIATE ROUTINE

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Day 1 – Push (Chest, Shoulders, Triceps)

  1. Barbell Bench Press – 4 sets x 6–8 reps

  2. Incline Dumbbell Press – 3 sets x 8–10 reps

  3. Seated Dumbbell Shoulder Press – 3 sets x 10 reps

  4. Lateral Raise – 3 sets x 15 reps

  5. Overhead Cable Tricep Extension – 3 sets x 12–15 reps

Option 2

3-DAY FULL BODY INTERMEDIATE ROUTINE

Day 1 – Push (Chest, Shoulders, Triceps)

  1. Dumbbell Bench Press – 4 sets x 8 reps

  2. Arnold Press – 3 sets x 10 reps

  3. Incline Machine Chest Press – 3 sets x 10–12 reps

  4. Cable Lateral Raise (behind-body) – 3 sets x 15 reps

  5. Dips (weighted if possible) – 3 sets x 10–12 reps

Day 2 – Pull (Back, Biceps)

  1. Deadlift – 3–4 sets x 5 reps

  2. Pull-Ups or Chin-Ups – 4 sets x 6–10 reps

  3. Seated Cable Row – 3 sets x 10–12 reps

  4. Face Pulls – 3 sets x 15 reps

  5. Preacher Curl or Incline Curl – 3 sets x 12 reps

Day 2 – Pull (Back, Biceps)

  1. Barbell Romanian Deadlift – 3 sets x 6 reps

  2. Single-Arm Dumbbell Row – 4 sets x 8–10 reps per side

  3. Lat Pulldown (underhand grip) – 3 sets x 10–12 reps

  4. Reverse-Grip Barbell Curl – 3 sets x 12 reps

  5. Cable Face Pull (high anchor) – 3 sets x 15 reps

Day 3 – Legs (Quads, Glutes, Hamstrings, Calves)

  1. Back Squat or Front Squat – 4 sets x 6–8 reps

  2. Walking Lunges – 3 sets x 10 reps per leg

  3. Leg Curl (machine) – 3 sets x 12–15 reps

  4. Standing Calf Raise – 4 sets x 15 reps

  5. Cable Crunch – 3 sets x 15 reps

Day 3 – Legs (Quads, Glutes, Hamstrings, Calves)

  1. Front Squat or Safety-Bar Squat – 4 sets x 6–8 reps

  2. Bulgarian Split Squat – 3 sets x 10 reps per leg

  3. Glute Ham Raise or Nordic Curl – 3 sets x 10–12 reps

  4. Seated Calf Raise – 4 sets x 15–20 reps

  5. Cable Woodchop (oblique focus) – 3 sets x 15 reps per side