Best examples of intermediate workout plan for muscle gain

The best examples of intermediate workout plan for muscle gain

Let’s start with what most people want: clear, usable examples you can screenshot and take to the gym. All of these examples of intermediate workout plan for muscle gain assume:

You’ve been lifting consistently for at least 6–12 months.
You know basic lifts and can train close to failure safely.
You’re willing to track your weights and try to beat them over time.

You’ll see several real examples below: push/pull/legs, upper/lower, and a busy-schedule 3-day option. You can run any of these for 8–12 weeks, then adjust.

Example of a classic 5-day push/pull/legs split for muscle gain

This is one of the best examples of intermediate workout plan for muscle gain if you like training often but don’t want to be in the gym for 2 hours a day. You’ll train five days per week:

Day 1: Push (chest, shoulders, triceps)
Day 2: Pull (back, biceps)
Day 3: Legs
Day 4: Rest or light cardio
Day 5: Push (variation)
Day 6: Pull (variation)
Day 7: Rest

You’ll notice some exercises repeat, but with small changes in grip, angle, or rep range. That’s how intermediate lifters grow: repeating key movements while nudging volume and intensity upward.

Push Day A – Strength-focused

Barbell bench press – 4 sets of 4–6 reps, 2–3 minutes rest
Standing overhead press – 3 sets of 5–7 reps
Incline dumbbell press – 3 sets of 8–10 reps
Cable lateral raises – 3 sets of 12–15 reps
Rope triceps pushdowns – 3 sets of 10–12 reps

This example of a push day leans heavier on the barbell work. You’ll push close to failure on the last set or two, but keep at least 1 rep in reserve on the heaviest sets to avoid constant burnout.

Pull Day A – Back thickness and strength

Deadlift (conventional or sumo) – 3 sets of 3–5 reps, 3 minutes rest
Weighted pull-ups or lat pulldowns – 3 sets of 6–8 reps
Bent-over barbell rows – 3 sets of 6–8 reps
Seated cable rows – 3 sets of 10–12 reps
Dumbbell hammer curls – 3 sets of 10–12 reps

This is one of those examples of intermediate workout plan for muscle gain where you push heavy compounds early in the week, then use higher-rep work to keep joints happy and muscles pumped.

Leg Day – Quads, hamstrings, glutes

Back squat – 4 sets of 5–7 reps
Romanian deadlift – 3 sets of 8–10 reps
Walking lunges – 3 sets of 10–12 steps per leg
Leg press – 3 sets of 10–12 reps
Calf raises (standing or seated) – 4 sets of 12–15 reps

If you’re looking for real examples of intermediate workout plan for muscle gain, this leg day hits all the big movers without turning into a marathon. You should be done in about 60–75 minutes.

Push Day B – Hypertrophy focus

Incline barbell bench press – 3 sets of 8–10 reps
Seated dumbbell shoulder press – 3 sets of 8–10 reps
Chest-supported machine press or cable flyes – 3 sets of 12–15 reps
Lateral raises (dumbbell or machine) – 4 sets of 12–15 reps
Overhead triceps extensions (cable or dumbbell) – 3 sets of 10–12 reps

Here, the example of the second push day shifts to slightly lighter weights, more time under tension, and more isolation work—great for joint health and pure muscle gain.

Pull Day B – Width and detail

Pull-ups or assisted pull-ups – 4 sets of 6–10 reps
Single-arm dumbbell rows – 3 sets of 8–10 reps per arm
Face pulls – 3 sets of 12–15 reps
EZ-bar curls – 3 sets of 8–10 reps
Cable or machine curls – 3 sets of 12–15 reps

This gives you two slightly different examples of pull days in the same week, one heavier and one more pump-focused. Rotating emphasis like this is a classic intermediate strategy.

Examples of 4-day upper/lower split for busy intermediates

If five days feels like too much, this 4-day upper/lower split is one of the best examples of intermediate workout plan for muscle gain that still gives you plenty of volume.

A simple weekly layout:

Monday: Upper A
Tuesday: Lower A
Thursday: Upper B
Friday: Lower B

You get three rest days to recover, which can be a big win if you have a demanding job, kids, or both.

Upper Day A – Pressing emphasis

Barbell bench press – 4 sets of 5–7 reps
Bent-over row – 4 sets of 6–8 reps
Incline dumbbell press – 3 sets of 8–10 reps
Lat pulldown – 3 sets of 8–10 reps
Lateral raises – 3 sets of 12–15 reps
Triceps dips (assisted if needed) – 3 sets of 8–10 reps

Lower Day A – Squat focus

Back squat – 4 sets of 5–7 reps
Leg press – 3 sets of 8–10 reps
Romanian deadlift – 3 sets of 8–10 reps
Leg curls (lying or seated) – 3 sets of 10–12 reps
Standing calf raises – 4 sets of 12–15 reps

Upper Day B – Pulling and shoulders

Overhead press (barbell or dumbbell) – 4 sets of 6–8 reps
Pull-ups or lat pulldowns – 4 sets of 6–10 reps
Chest-supported row or machine row – 3 sets of 8–10 reps
Cable flyes or pec deck – 3 sets of 12–15 reps
Face pulls – 3 sets of 12–15 reps
Biceps curls (variation) – 3 sets of 10–12 reps

Lower Day B – Deadlift and posterior chain

Deadlift – 3 sets of 3–5 reps
Front squat or goblet squat – 3 sets of 8–10 reps
Hip thrusts or glute bridges – 3 sets of 8–10 reps
Leg extensions – 3 sets of 12–15 reps
Seated calf raises – 4 sets of 12–15 reps

These examples include enough volume to grow, but not so much that you’re wrecked for days. For many lifters, this 4-day structure is the sweet spot.

A 3-day full-body example of intermediate workout plan for muscle gain

Not everyone can—or wants to—train 4–6 days per week. If you’re short on time but still want real examples of intermediate workout plan for muscle gain, a 3-day full-body routine can absolutely work.

A sample layout:

Monday: Full Body A
Wednesday: Full Body B
Friday: Full Body C

Each session hits your major muscle groups, but the focus shifts slightly day to day.

Full Body A – Strength bias

Back squat – 4 sets of 4–6 reps
Bench press – 4 sets of 4–6 reps
Barbell row – 3 sets of 6–8 reps
Leg curls – 3 sets of 10–12 reps
Cable lateral raises – 3 sets of 12–15 reps
EZ-bar curls – 3 sets of 8–10 reps

Full Body B – Pull and posterior chain

Deadlift – 3 sets of 3–5 reps
Overhead press – 3 sets of 6–8 reps
Pull-ups or lat pulldowns – 3 sets of 8–10 reps
Bulgarian split squats – 3 sets of 8–10 reps per leg
Face pulls – 3 sets of 12–15 reps
Triceps pushdowns – 3 sets of 10–12 reps

Full Body C – Hypertrophy and pump

Front squat or hack squat machine – 3 sets of 8–10 reps
Incline dumbbell press – 3 sets of 8–10 reps
Seated cable row – 3 sets of 10–12 reps
Hip thrusts – 3 sets of 10–12 reps
Lateral raises – 3 sets of 15 reps
Hammer curls – 3 sets of 10–12 reps

This is one of the best examples for people who want muscle gain without living in the gym. It’s also easier to recover from if you have a physically demanding job.

How to progress these examples of intermediate workout plan for muscle gain

The plans above are only as good as your progression. Intermediate lifters usually can’t add weight every single session like beginners, but you still need a clear way to move forward.

A simple progression approach:

Pick a rep range (for example, 6–8 reps).
Use the same weight until you can hit the top of the range on all working sets with good form.
Next session, increase the weight by the smallest possible jump (often 5 lbs on upper body, 10 lbs on lower body).

This is called double progression and is supported by current research suggesting that both higher and lower rep ranges can build muscle, as long as sets are taken close to failure and volume is appropriate. You can read more about resistance training guidelines from the American College of Sports Medicine and similar organizations via summaries on sites like the National Institutes of Health.

Remember: form comes first. The Mayo Clinic emphasizes proper technique to avoid injury and get better results from strength training.

2024–2025 trends: What’s changing for intermediates?

If you’re looking for updated examples of intermediate workout plan for muscle gain, you’ll notice a few trends in 2024–2025:

More focus on recovery: Lifters are finally respecting sleep, stress management, and rest days. Overtraining and constant failure training are out; smart progression is in. The CDC still recommends regular strength training, but recovery is now seen as part of the plan, not an afterthought.
Evidence-based volume: Many lifters aim for roughly 10–20 working sets per muscle group per week, spread over 2–3 sessions, which lines up with current research summaries from organizations like the National Strength and Conditioning Association.
Hybrid training: People are mixing in low-impact cardio (like incline walking or cycling) to support heart health and recovery without sabotaging muscle gain.

The examples include these ideas without making you track every micro-detail.

How to choose between these examples

You’ve seen several examples of intermediate workout plan for muscle gain. Picking the right one comes down to three questions:

How many days can you realistically train? If 3 is your limit, go full-body. If you love the gym, try 5-day push/pull/legs.
How beat up do you feel now? If your joints are angry, pick the 4-day upper/lower example and keep more work in moderate rep ranges.
What do you enjoy? You’re more likely to stick with a plan you actually like. If you hate deadlifts, you don’t have to copy that example—swap in hip thrusts or leg presses.

The best examples are the ones you can follow consistently for months, not days.

FAQ: Real examples and practical questions

Q: Can you give more examples of how to adjust these plans for beginners moving to intermediate?
If you’re just crossing into intermediate territory, use the same structure but reduce total sets. For instance, instead of 4 sets on big lifts, start with 3. Keep one or two reps in reserve on most sets and focus on nailing form. Over a few months, you can add sets where you feel you’re recovering well.

Q: What is an example of weekly volume that works for muscle gain?
A common example for intermediates is around 12–16 hard sets per muscle group per week. So if you train chest twice, each session might include 6–8 working sets for chest. Current research summarized by the NIH supports a range of volumes, but this middle ground works for many.

Q: Are these examples of intermediate workout plan for muscle gain safe for women, too?
Yes. The same examples include exercises that work for all genders. Women don’t need “pink dumbbell” routines; the main differences usually come down to personal goals and preferences, not biology. You might choose to emphasize glutes and legs more, but the core structure still works.

Q: How long should I run one example of a plan before switching?
Most people do well running a plan for at least 8–12 weeks. You can make small tweaks (changing a curl variation, swapping a machine) without overhauling the entire structure. Switch when progress stalls for several weeks despite good sleep, nutrition, and effort.

Q: Do I need to train to failure on every set in these examples?
No. For intermediates, taking most sets to about 1–2 reps shy of failure works very well. Save true failure for the last set of an exercise or for safer isolation moves like curls and lateral raises.

If you treat these as living examples of intermediate workout plan for muscle gain—adjusting exercises slightly for your joints and equipment—you’ll have a realistic, sustainable way to keep building muscle well into 2025 and beyond.

Real-world examples of intermediate workout plan for muscle gain