TRAINING PROGRAM – INTERMEDIATE
INTRODUCTION
The mass training program for moderately experienced exercisers builds upon the beginner’s training program.
This program is more demanding than the beginner’s program. You will perform more working sets for each muscle group, incorporate a greater variety of exercises, and use heavier weights due to your increased strength over time.
You have become acquainted with a greater range of exercises, and your execution has improved.
In terms of nutrition, you will continue to gradually increase your calorie intake from quality sources of proteins, carbohydrates, and fats.
Your lifestyle reflects a sporty demeanor, with regular workouts, a balanced diet, and sufficient sleep hours to recover from intense training sessions.
The mass training program for moderately experienced individuals spans from the fourth to the sixth month of training and will prepare you for the advanced phase of your fitness journey.
INTERMEDIATE – MASS
Once you have completed the beginner’s stage, you are ready for a more advanced training program. You have increased body weight and muscle mass, strengthened your body, and mastered the proper technique for a variety of exercises. All this prepared you for the intermediate program for experienced exercisers.
The training is divided into Workout A and Workout B, where you train one set of muscle groups in one session and the remaining muscle groups in the other session. The number of working sets per muscle group increases, with larger muscle groups trained in nine sets and smaller ones in six.
The repetition range mainly covers hypertrophy training (12-6), except during the strength phase, where you lower it to three. You train three times a week on a schedule of Monday Workout A, Wednesday Workout B, Saturday Workout A, Monday Workout B, and so on.
This program illustrates the training schedule for muscle groups as Workout A – chest, back, and shoulders, and Workout B – legs and arms. If you prefer, you can arrange it as Workout A – chest, shoulders, and triceps, and Workout B – legs, back, and biceps.
Training consistently, following the workout schedule, adhering to the nutrition plan, and getting enough rest is crucial. We’ll be in touch in the advanced training program.
TRAINING PROGRAM – INTERMEDIATE
The training program for intermediate exercisers, consists of three types of workouts: endurance, hypertrophy, and strength.
For intermediate-level exercisers, the program begins with endurance training. The purpose of endurance training is to transition into the workout phase following Hypertrophy 2, which concludes the beginner’s program. During this training, you’ll use more auxiliary exercises with lighter weights, higher repetitions, and shorter breaks between sets. The endurance training lasts for 2 weeks.
Next is Hypertrophy 1, which spans 4 weeks. You’ll engage in a variety of exercises targeting different muscle parts to achieve a balanced and harmonious development. Repetitions range from 6-12. The goal of hypertrophy training is muscle growth.
In the strength training for intermediate exercisers, repetitions are lowered to 3. Having already strengthened during the beginner’s training, your muscles and tendons are now ready for greater challenges. In the strength phase for intermediate exercisers, focus exclusively on fundamental, heavy exercises such as squats and deadlifts, with around 10 sets for larger muscle groups. Repetitions range from 11-3, with 120-second breaks between sets. Strength training also lasts for two weeks.
Hypertrophy 2 follows the strength phase, and once again, there is a need to progress from Hypertrophy 1 by increasing working weights. The increase in working weights leads to an increase in the cross-sectional area of the muscles and overall body mass. In Hypertrophy 2, you’ll work with more heavy, fundamental exercises compared to Hypertrophy 1. The Hypertrophy 2 cycle lasts for four weeks.
Detailed plan and program for intermediate body builders you can finde in our e-book download section:
