Weekly Workout Schedule for Intermediate Lifters

Introduction

Creating a structured workout plan is crucial for intermediate lifters looking to enhance their strength and conditioning. A well-rounded weekly schedule should balance resistance training, cardiovascular exercise, and recovery. Here, we provide three diverse examples of sample weekly workout schedules tailored for intermediate lifters.

Example 1: Full-Body Focus

This example is ideal for lifters who prefer full-body workouts but want to maximize intensity and volume throughout the week. This schedule emphasizes compound lifts and allows for adequate recovery between sessions.

Schedule:

• Monday: Full-Body Workout
• Tuesday: Cardio + Core
• Wednesday: Rest
• Thursday: Full-Body Workout
• Friday: Cardio + Flexibility
• Saturday: Full-Body Workout
• Sunday: Rest

Workout Details:

• Monday:
  • Squats: 4 sets of 8 reps
  • Bench Press: 4 sets of 8 reps
  • Bent-Over Rows: 4 sets of 8 reps
  • Deadlifts: 3 sets of 6 reps
  • Plank: 3 sets of 30 seconds

• Tuesday:

  • 30 minutes of cycling
  • Russian Twists: 3 sets of 15 reps per side

• Thursday:

  • Overhead Press: 4 sets of 8 reps
  • Lunges: 3 sets of 10 reps per leg
  • Pull-Ups: 3 sets of 6 reps
  • Leg Press: 4 sets of 10 reps
  • Side Plank: 3 sets of 30 seconds per side

• Friday:

  • 30 minutes of jogging
  • Yoga/stretching: 20 minutes

• Saturday:

  • Front Squats: 4 sets of 8 reps
  • Incline Dumbbell Press: 4 sets of 8 reps
  • Barbell Rows: 4 sets of 8 reps
  • Kettlebell Swings: 3 sets of 12 reps
  • Mountain Climbers: 3 sets of 15 reps per side

Notes:

• Modify weights based on your current strength.
• Ensure to warm up before workouts and cool down afterward.

Example 2: Split Routine

This schedule uses a traditional split routine, targeting different muscle groups on different days. It’s ideal for lifters who want to focus on specific areas while allowing other muscles time to recover.

Schedule:

• Monday: Chest/Triceps
• Tuesday: Back/Biceps
• Wednesday: Legs
• Thursday: Shoulders/Core
• Friday: Cardio/Active Recovery
• Saturday: Full Body
• Sunday: Rest

Workout Details:

• Monday:
  • Flat Bench Press: 4 sets of 8 reps
  • Dumbbell Flyes: 3 sets of 12 reps
  • Tricep Dips: 3 sets of 10 reps
  • Skull Crushers: 3 sets of 10 reps

• Tuesday:

  • Deadlifts: 4 sets of 6 reps
  • Pull-Ups: 4 sets of 8 reps
  • Barbell Curls: 3 sets of 10 reps
  • Seated Rows: 3 sets of 10 reps

• Wednesday:

  • Squats: 4 sets of 8 reps
  • Leg Press: 4 sets of 10 reps
  • Calf Raises: 3 sets of 15 reps
  • Lunges: 3 sets of 10 reps per leg

• Thursday:

  • Overhead Dumbbell Press: 4 sets of 8 reps
  • Lateral Raises: 3 sets of 12 reps
  • Plank: 3 sets of 30 seconds
  • Bicycle Crunches: 3 sets of 15 reps per side

• Friday:

  • 45 minutes of swimming or cycling

• Saturday:

  • Power Cleans: 3 sets of 5 reps
  • Push-Ups: 3 sets of 15 reps
  • Barbell Squats: 4 sets of 8 reps
  • Dumbbell Rows: 4 sets of 8 reps

Notes:

• Adjust the number of sets and reps based on your progress.
• Include 5-10 minutes of stretching post-workout.

Example 3: Circuit Training

This example focuses on circuit training, combining strength and cardio for an efficient workout. It’s perfect for those looking to improve endurance while still building muscle.

Schedule:

• Monday: Circuit A
• Tuesday: Circuit B
• Wednesday: Cardio/Active Recovery
• Thursday: Circuit A
• Friday: Circuit B
• Saturday: Cardio + Core
• Sunday: Rest

Workout Details:

• Circuit A:
  • Squats: 12 reps
  • Push-Ups: 12 reps
  • Bent-Over Rows: 12 reps
  • Jumping Jacks: 30 seconds
  • Repeat circuit 3 times with 1-minute rest between circuits.

• Circuit B:

  • Deadlifts: 12 reps
  • Lunges: 12 reps per leg
  • Plank: 30 seconds
  • Burpees: 10 reps
  • Repeat circuit 3 times with 1-minute rest between circuits.

• Wednesday:

  • 30 minutes of light jogging or cycling

• Saturday:

  • 20 minutes of HIIT (High-Intensity Interval Training)
  • Russian Twists: 3 sets of 15 reps per side

Notes:

• Ensure proper form during exercises to avoid injury.
• Hydrate adequately during workouts, especially during circuits.