{"id":25665,"date":"2024-08-07T19:39:05","date_gmt":"2024-08-07T19:39:05","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=25665"},"modified":"2024-08-07T19:39:08","modified_gmt":"2024-08-07T19:39:08","slug":"intermediate-bodybuilding-workout-plan-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/intermediate-bodybuilding-workout-plan-pdf","title":{"rendered":"The Best Intermediate Bodybuilding Workout Plan w\/ PDF"},"content":{"rendered":"\n<p>I&#8217;ve designed an ultimate bodybuilding workout plan for those who have been training for a while and want to grow their strength and muscle mass in an organized manner.<\/p>\n\n\n\n<p>It involves six sessions per week, each focusing on training two to three muscle groups.<\/p>\n\n\n\n<p>For example, it involves training legs and shoulders on day 1, Back, biceps, and abs on day 2; and Chest, triceps, and glutes on day 3.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong> Legs and Shoulder<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Back, Biceps, and Abs<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> Chest, Triceps, and Glutes<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> Legs and Shoulder<\/li>\n\n\n\n<li><strong>Friday:<\/strong> Back, Biceps, and Abs<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> Chest, Triceps, and Glutes<\/li>\n<\/ul>\n\n\n\n<p>It ensures that every muscle group gets trained twice a week while maintaining decent recovery time between sessions.<\/p>\n\n\n\n<p>It will be <a href=\"https:\/\/thefitnessphantom.com\/old-school-bodybuilding-workout-plan-with-pdf\" data-type=\"post\" data-id=\"25491\" target=\"_blank\" rel=\"noreferrer noopener\">high-volume training<\/a>, so I recommend you sleep well (6-8 hours) and consume a balanced diet (30\u201335% calories from protein, 55\u201360% calories from carbs, and 15\u201320% calories from fat) because these things help recover your damaged muscle efficiently and promote hypertrophy over time.<\/p>\n\n\n\n<p>You can explore a <a href=\"https:\/\/www.verywellfit.com\/7-day-muscle-gain-meal-plan-ideas-recipes-and-prep-6749625\" data-type=\"link\" data-id=\"https:\/\/www.verywellfit.com\/7-day-muscle-gain-meal-plan-ideas-recipes-and-prep-6749625\" target=\"_blank\" rel=\"noreferrer noopener\">7-day sample meal plan<\/a> for muscle gain on Verywellfit.com. You can also visit a professional nutritionist near you to design a customized meal plan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Overview<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Session\/Week<\/td><td>Six<\/td><\/tr><tr><td>Duration\/Session<\/td><td>90 minutes<\/td><\/tr><tr><td>Recommended Duration<\/td><td>3-4 months<\/td><\/tr><tr><td>Experienced Require<\/td><td>Intermediate<\/td><\/tr><tr><td>Target Gender<\/td><td>Male<\/td><\/tr><tr><td>Training Goal<\/td><td>Strength and Mass Gain<\/td><\/tr><tr><td>Split Type<\/td><td>Mixed Body Part Split<\/td><\/tr><tr><td>Monday &amp; Thursday<\/td><td>Legs and Shoulder<\/td><\/tr><tr><td>Tuesday &amp; Friday<\/td><td>Back, Biceps, &amp; Abs<\/td><\/tr><tr><td>Wednesday &amp; Saturday<\/td><td>Chest, Triceps, &amp; Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout Instructions<\/strong><\/h2>\n\n\n\n<p><strong>Warm-up before lifting:<\/strong> Each training session starts with a 5-10 minute warm-up workout. You can follow the warm-up in the training plan below or design your own.<\/p>\n\n\n\n<p><strong>Loading Progression: <\/strong>Keep adding weight set after set and week after week to challenge your muscles to work hard continuously. This loading progression helps them build muscle and strength over time.<\/p>\n\n\n\n<p><strong>Rest Between Sets:<\/strong> Resting between sets allows you to give your best during each set. You can rest for 1-3 minutes during the hypertrophy sets (10-20 rep sets) and 3-5 minutes during the heavyweight sets (4-10 rep sets). You can also stretch or walk during rest time to keep your mind involved throughout the workout.<\/p>\n\n\n\n<p><strong>Morning Cardio: <\/strong>Perform low-intensity cardio in the morning to enhance your endurance.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Complete Intermediate Bodybuilding Workout Plan<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1280\" height=\"720\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/08\/Intermediate-Muscle-building-Workout.jpg\" alt=\"Intermediate Muscle building Workout\" class=\"wp-image-25755\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/08\/Intermediate-Muscle-building-Workout.jpg 1280w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/08\/Intermediate-Muscle-building-Workout-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/08\/Intermediate-Muscle-building-Workout-768x432.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Monday &#8211; Legs and Shoulder<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Warm-up<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Front Leg Swings:<\/strong> 15-sec per leg x 2 sets<\/li>\n\n\n\n<li><strong>Lateral Leg Swings: <\/strong>10-sec per leg x 2 sets<\/li>\n\n\n\n<li><strong>Bodyweight Asian Squat:<\/strong> 10-15 reps x 1 set<\/li>\n\n\n\n<li><strong>Standing Arm Swings:<\/strong> 10-sec per arm x 2 sets<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=EUMsYC_W3aI\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=EUMsYC_W3aI\" target=\"_blank\" rel=\"noreferrer noopener\">Rotator cuff 90 degrees external rotation:<\/a><\/strong> 10 reps per side x 2 sets<\/li>\n\n\n\n<li><strong>Leg Extension:<\/strong> 15-20 reps x 2 sets<\/li>\n\n\n\n<li><strong>No rest between exercises.<\/strong><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Main Workout<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Back Squat:<\/strong> 6-12 reps x 4-5 sets at 70-85% of your One-Rep Max (1RM)<\/li>\n\n\n\n<li><strong>Leg Press:<\/strong> 10-15 reps x 3-4 sets at 65-80%<\/li>\n\n\n\n<li><strong>Overhead Press + Front Lunges (superset):<\/strong> 10-12 reps x 3 sets + 10 reps\/leg x 2 sets<\/li>\n\n\n\n<li><strong>Leg Curl + <a href=\"https:\/\/youtu.be\/qiBBF87S8UE\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/qiBBF87S8UE\" target=\"_blank\" rel=\"noreferrer noopener\">Seated FDL Raises<\/a> (superset):<\/strong> 15-20 reps x 4 sets + 8-10 reps x 3 sets<\/li>\n\n\n\n<li><strong>Calf Raises + Reverse Machine Fly (superset):<\/strong> 15-20 reps x 4 sets + 10-12 reps x 3 sets<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Session Finisher<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Incline Treadmill Walk:<\/strong> 5 minutes<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=-CiWQ2IvY34\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=-CiWQ2IvY34\" rel=\"noreferrer noopener\">World&#8217;s Greatest Stretch<\/a>:<\/strong> 2-3 minutes<\/li>\n\n\n\n<li><strong>Child&#8217;s Pose:<\/strong> 15-second hold x 2 sets<\/li>\n\n\n\n<li><strong>Upward Facing Dog: <\/strong>15-second hold x 2 sets<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Tuesday &#8211; Back, Biceps, and Abs<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Warm-up<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=izMQh1NeyRU\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=izMQh1NeyRU\" rel=\"noreferrer noopener\">Seated\/Standing Lat Stretch<\/a>:<\/strong> 2-3 minutes<\/li>\n\n\n\n<li><strong>Shoulder Pass-Through w\/ Band:<\/strong> 10 reps x 2 sets<\/li>\n\n\n\n<li><strong>Band Pull-Apart:<\/strong> 10 reps x 2 sets<\/li>\n\n\n\n<li><strong>Resistance Band Bent-over Row:<\/strong> 10 reps x 2 sets<\/li>\n\n\n\n<li><strong>Pull-ups:<\/strong> As many reps as possible x 3 sets<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Main Workout<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Front Lat Pulldown (medium grip):<\/strong> 10-15 reps x 4 sets<\/li>\n\n\n\n<li><strong>Seated Cable Row\/Machine Row:<\/strong> 10-12 reps x 4 sets<\/li>\n\n\n\n<li><strong>Landmine Close Grip T-Bar Row:<\/strong> 10-12 reps x 4 sets<\/li>\n\n\n\n<li><strong>Barbell Biceps Curl:<\/strong> 10-15 reps x 3 sets<\/li>\n\n\n\n<li><strong>Concentration Curl:<\/strong> 10-12 reps x 3 sets<\/li>\n\n\n\n<li><strong>Kneeling Cable Crunches:<\/strong> 20-25 reps x 4 sets<\/li>\n\n\n\n<li><strong>Hanging Knee\/Leg Raises:<\/strong> 10-20 reps x 4 sets<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Session Finisher<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stationary Bicycling:<\/strong> 5 minutes<\/li>\n\n\n\n<li><strong>Cobra Pose:<\/strong> 15-second hold x 3 sets<\/li>\n\n\n\n<li><strong>Bird Dog:<\/strong> 5 second hold per side x 3 sets<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=g3K2J6gQPro\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=g3K2J6gQPro\" rel=\"noreferrer noopener\">Superman Lift and Row<\/a>:<\/strong> 6-8 reps x 3 sets<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Wednesday &#8211; Chest, Triceps, and Glutes<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Warm-up<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#3_Arms_Out_Stretch\">Arms Out Stretch<\/a>:<\/strong> 10- second x 3 sets<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#6_Dive_Bomber_Push-up\" target=\"_blank\" rel=\"noreferrer noopener\">Dive Bomber Push-up<\/a>:<\/strong> 6-8 reps x 3 sets<\/li>\n\n\n\n<li><strong>Banded Reverse Fly:<\/strong> 6-8 reps x 3 sets<\/li>\n\n\n\n<li><strong>Seated Pec Deck Fly:<\/strong> 15-20 reps x 2 sets<\/li>\n\n\n\n<li><strong>Bench Press w\/ an Empty Barbell (Slow Tempo):<\/strong> 15-20 reps x 1 set<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Main Workout<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Incline Barbell Bench Press:<\/strong> 8-12 reps x 4 sets<\/li>\n\n\n\n<li><strong>Incline Dumbbell Bench Press:<\/strong> 10-12 reps x 3 sets<\/li>\n\n\n\n<li><strong>Parallel Cable Fly\/Pec Dec Fly:<\/strong> 10-12 reps x 2 sets<\/li>\n\n\n\n<li><strong>High-to-Low Cable Fly:<\/strong> 10-12 reps x 4 sets<\/li>\n\n\n\n<li><strong>Triceps Pressdown: <\/strong>10-15 reps x 3 sets<\/li>\n\n\n\n<li><strong>Overhead Triceps Extension:<\/strong> 10-15 reps x 3 sets<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/glute-and-hamstring-workout#7_Cable_Pull_Through\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/glute-and-hamstring-workout#7_Cable_Pull_Through\" rel=\"noreferrer noopener\">Cable Pull Through<\/a>:<\/strong> 10-15 reps x 3 sets<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Session Finisher<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Incline Treadmill Walk:<\/strong> 5 minutes<\/li>\n\n\n\n<li><strong>Cat-Cow:<\/strong> 10 reps x 2 sets<\/li>\n\n\n\n<li><strong>World&#8217;s Greatest Stretch:<\/strong> 2-3 minutes<\/li>\n\n\n\n<li><strong>Seated Bend Forward:<\/strong> 1-2 minutes<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Thursday &#8211; Legs and Shoulder<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Warm-up<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Front Leg Swings:<\/strong> 15-sec per leg x 2 sets<\/li>\n\n\n\n<li><strong>Lateral Leg Swings: <\/strong>10-sec per leg x 2 sets<\/li>\n\n\n\n<li><strong>Bodyweight Asian Squat:<\/strong> 10-15 reps x 1 set<\/li>\n\n\n\n<li><strong>Standing Arm Swings:<\/strong> 10-sec per arm x 2 sets<\/li>\n\n\n\n<li><strong>Rotator cuff 90 degrees external rotation:<\/strong> 10 reps per side x 2 sets<\/li>\n\n\n\n<li><strong>Leg Extension:<\/strong> 15-20 reps x 2 sets<\/li>\n\n\n\n<li>No rest between exercises.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Main Workout<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hack Squat:<\/strong> 12-15 reps x 3 sets<\/li>\n\n\n\n<li><strong>Reverse Hack Squat:<\/strong> 12-15 reps x 3 sets<\/li>\n\n\n\n<li><strong>Bulgarian Split Squat\/Step-up:<\/strong> 8-10 reps per leg x 3 sets<\/li>\n\n\n\n<li><strong>Leg Curl:<\/strong> 15-20 reps x 4 sets<\/li>\n\n\n\n<li><strong>Single-arm Cable Lateral Raises<\/strong>: 10-12 reps per arm x 3 sets<\/li>\n\n\n\n<li><strong>Upright Row:<\/strong> 8-12 reps x 3 sets<\/li>\n\n\n\n<li><strong>Face Pull:<\/strong> 8-12 reps x 3 sets<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Session Finisher<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stationary Bicycling:<\/strong> 5 minutes<\/li>\n\n\n\n<li><strong>Standing Bend Forward:<\/strong> 1-2 minutes<\/li>\n\n\n\n<li><strong>Child&#8217;s Pose:<\/strong> 10-second hold x 2 sets<\/li>\n\n\n\n<li><strong>Upward Facing Dog: <\/strong>10-second hold x 2 sets<\/li>\n\n\n\n<li><strong>Bodyweight Glute Bridge:<\/strong> 10-15 reps x 2 sets<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Friday &#8211; Back, Biceps, and Abs<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Warm-up<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Seated\/Standing Lat Stretch:<\/strong> 2-3 minutes<\/li>\n\n\n\n<li><strong>Shoulder Pass-Through w\/ Band:<\/strong> 10 reps x 2 sets<\/li>\n\n\n\n<li><strong>Band Pull-Apart:<\/strong> 10 reps x 2 sets<\/li>\n\n\n\n<li><strong>Resistance Band Bent-over Row:<\/strong> 10 reps x 2 sets<\/li>\n\n\n\n<li><strong>Pull-ups:<\/strong> As many reps as possible x 3 sets<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Main Workout<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bent-Over Barbell Row:<\/strong> 10-15 reps x 4 sets<\/li>\n\n\n\n<li><strong>Standing Cable Lat Pullover:<\/strong> 10-12 reps x 3 sets<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#4_V_Grip_Lat_Pulldown\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#4_V_Grip_Lat_Pulldown\" rel=\"noreferrer noopener\">Close Grip Lat Pulldown<\/a>:<\/strong> 10-12 reps x 3 sets<\/li>\n\n\n\n<li><strong>Single-arm DB Row:<\/strong> 10 reps per side x 3 sets<\/li>\n\n\n\n<li><strong>Preacher Curl:<\/strong> 10-12 reps x 3 sets<\/li>\n\n\n\n<li><strong>Reverse Barbell Curl:<\/strong> 10-12 reps x 3 sets<\/li>\n\n\n\n<li><strong>Kneeling Cable Crunches:<\/strong> 20-25 reps x 4 sets<\/li>\n\n\n\n<li><strong>Hanging Knee\/Leg Raises:<\/strong> 10-20 reps x 4 sets<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Session Finisher<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stationary Bicycling:<\/strong> 5 minutes<\/li>\n\n\n\n<li><strong>Cobra Pose:<\/strong> 15-second hold x 3 sets<\/li>\n\n\n\n<li><strong>Bird Dog:<\/strong> 5 second hold per side x 3 sets<\/li>\n\n\n\n<li><strong>Superman Lift and Row:<\/strong> 6-8 reps x 3 sets<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Saturday &#8211; Chest, Triceps, and Glutes<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Warm-up<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Arms Out Stretch:<\/strong> 10- second x 3 sets<\/li>\n\n\n\n<li><strong>Dive Bomber Push-up:<\/strong> 6-8 reps x 3 sets<\/li>\n\n\n\n<li><strong>Banded Reverse Fly:<\/strong> 6-8 reps x 3 sets<\/li>\n\n\n\n<li><strong>Seated Pec Deck Fly:<\/strong> 15-20 reps x 2 sets<\/li>\n\n\n\n<li><strong>Bench Press w\/ an Empty Barbell (Slow Tempo):<\/strong> 15-20 reps x 1 set<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Main Workout<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Flat Barbell Bench Press:<\/strong> 8-12 reps x 3 sets<\/li>\n\n\n\n<li><strong>Incline Dumbbell Bench Press:<\/strong> 10-12 reps x 3 sets<\/li>\n\n\n\n<li><strong>Cable Crossover:<\/strong> 10-12 reps x 3 sets<\/li>\n\n\n\n<li><strong>Decline Bench Press:<\/strong> 10-12 reps x 3 sets<\/li>\n\n\n\n<li><strong>Bar Dips: <\/strong>10-15 reps x 3 sets<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/best-unilateral-tricep-exercises#3_Overhead_Unilateral_Tricep_Extension\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-unilateral-tricep-exercises#3_Overhead_Unilateral_Tricep_Extension\" rel=\"noreferrer noopener\">Overhead Triceps Extension<\/a>:<\/strong> 10-15 reps x 3 sets<\/li>\n\n\n\n<li><strong>Hip Thrust\/Glute Bridge:<\/strong> 10-15 reps x 3 sets<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Session Finisher<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Incline Treadmill Walk:<\/strong> 5 minutes<\/li>\n\n\n\n<li><strong>Cat-Cow:<\/strong> 10 reps x 2 sets<\/li>\n\n\n\n<li><strong>World&#8217;s Greatest Stretch:<\/strong> 2-3 minutes<\/li>\n\n\n\n<li><strong>Seated Bend Forward:<\/strong> 1-2 minutes<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Intermediate Gym Workout Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-d45ea7a1-d53f-4f63-a497-e496e4e88e06\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/08\/Bodybuilding-Workout-Plan-for-Intermediates.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Bodybuilding Workout Plan for Intermediates<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/08\/Bodybuilding-Workout-Plan-for-Intermediates.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-d45ea7a1-d53f-4f63-a497-e496e4e88e06\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve designed an ultimate bodybuilding workout plan for those who have been training for a while and want to grow their strength and muscle mass in an organized manner. It involves six sessions per week, each focusing on training two to three muscle groups. For example, it involves training legs and shoulders on day 1, &#8230; <a title=\"The Best Intermediate Bodybuilding Workout Plan w\/ PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/intermediate-bodybuilding-workout-plan-pdf\" aria-label=\"Read more about The Best Intermediate Bodybuilding Workout Plan w\/ PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":25754,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[471,256],"tags":[374,381],"class_list":["post-25665","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-muscle-building","category-free-workout-plans","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/25665","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=25665"}],"version-history":[{"count":21,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/25665\/revisions"}],"predecessor-version":[{"id":25759,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/25665\/revisions\/25759"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/25754"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=25665"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=25665"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=25665"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}