Split Workout for Intermediate Gym-Goers

Explore effective split workout examples designed for intermediate gym-goers to optimize your fitness routine.
By Jamie

Introduction to Split Workouts

Split workouts are an effective way for intermediate gym-goers to focus on specific muscle groups, allowing for better recovery and targeted training. By dividing your workout into different days based on muscle groups, you can enhance strength, endurance, and muscle growth. Here are three diverse examples of split workouts tailored for intermediate levels.

Example 1: Upper/Lower Body Split

Context

This workout is ideal for those who want to maximize strength gains while ensuring each muscle group gets adequate recovery time. This split is structured to work the upper body on one day and the lower body on another, typically over a four-day period.

  • Day 1: Upper Body

    • Bench Press: 4 sets of 8-10 reps
    • Bent Over Rows: 4 sets of 8-10 reps
    • Overhead Dumbbell Press: 3 sets of 10-12 reps
    • Pull-Ups: 3 sets of 6-8 reps
    • Dumbbell Bicep Curls: 3 sets of 12-15 reps
    • Tricep Dips: 3 sets of 10-12 reps

  • Day 2: Lower Body

    • Squats: 4 sets of 8-10 reps
    • Deadlifts: 4 sets of 6-8 reps
    • Lunges: 3 sets of 10-12 reps per leg
    • Leg Press: 3 sets of 10-12 reps
    • Calf Raises: 4 sets of 15-20 reps

Notes and Variations

  • Adjust the weights to ensure the last few reps are challenging but maintain proper form.
  • Rest 60-90 seconds between sets to promote recovery.

Example 2: Push/Pull/Legs Split

Context

This push/pull/legs split is designed for those who want to train more frequently each week while balancing their workouts. This method allows for three days of training each week, focusing on different muscle movement patterns.

  • Day 1: Push (Chest, Shoulders, Triceps)

    • Incline Bench Press: 4 sets of 8-10 reps
    • Dumbbell Shoulder Press: 3 sets of 10-12 reps
    • Lateral Raises: 3 sets of 12-15 reps
    • Tricep Pushdowns: 3 sets of 10-12 reps
    • Chest Flys: 3 sets of 12-15 reps

  • Day 2: Pull (Back, Biceps)

    • Pull-Ups or Lat Pulldowns: 4 sets of 8-10 reps
    • Barbell Rows: 4 sets of 8-10 reps
    • Face Pulls: 3 sets of 12-15 reps
    • Hammer Curls: 3 sets of 10-12 reps
    • Seated Rows: 3 sets of 10-12 reps

  • Day 3: Legs

    • Front Squats: 4 sets of 8-10 reps
    • Romanian Deadlifts: 4 sets of 8-10 reps
    • Leg Curls: 3 sets of 10-12 reps
    • Walking Lunges: 3 sets of 10-12 reps per leg
    • Standing Calf Raises: 4 sets of 15-20 reps

Notes and Variations

  • Include a warm-up before each workout to reduce the risk of injury.
  • This structure allows for additional cardio or accessory workouts on off days.

Example 3: Full-Body Split with Focus Days

Context

This full-body workout plan is aimed at intermediate gym-goers who prefer to train multiple muscle groups in a single session while still allowing for specialization on certain days.

  • Day 1: Full Body

    • Squats: 3 sets of 10-12 reps
    • Bench Press: 3 sets of 8-10 reps
    • Bent Over Rows: 3 sets of 10-12 reps
    • Plank: 3 sets of 30-60 seconds
    • Push-Ups: 3 sets of 10-15 reps

  • Day 2: Focus on Legs

    • Deadlifts: 4 sets of 6-8 reps
    • Leg Press: 4 sets of 10-12 reps
    • Lunges: 3 sets of 10-12 reps per leg
    • Calf Raises: 4 sets of 15-20 reps

  • Day 3: Focus on Upper Body

    • Overhead Press: 4 sets of 8-10 reps
    • Pull-Ups: 3 sets of 6-8 reps
    • Dumbbell Bench Press: 3 sets of 10-12 reps
    • Tricep Extensions: 3 sets of 12-15 reps
    • Bicep Curls: 3 sets of 10-12 reps

Notes and Variations

  • Schedule workouts 3-4 times a week to allow for recovery.
  • Incorporate stretching and mobility work after each session to enhance flexibility and prevent injuries.