Intermediate Level Workouts: +6 months of gym experience

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  3-Day Split Workout Plan With Supersets

  Get your heart rate up and muscle grow at a gym with supersets (even when you are busy)!

  Goal: build muscle
  Technical complexity: medium
  3- Day Split
  Duration: 30 – 50 minutes
  3 times a week

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  Basic 3 – Day Split Workout Plan

  A Basic 3 – Day Split Workout Plan for building lean muscle mass

  Goal: build muscle
  Technical complexity: medium
  3-Day Split
  Duration: 60 – 90 minutes
  3 times a week

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  4 – Day Split Workout Plan (Powerhousu’s customized edition)

  A customized 4 – day split Workout Plan: shorter training interval for one muscle group.

  Goal: build muscle mass and strength
  Technical complexity: medium
  4-Day Split
  Duration: 60 – 90 minutes
  4 times a week

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  ARNOLD’S GOLDEN SIX – Three different versions

  Arnold Schwarzenegger’s legendary mass and strength workout plan – original program and two newer editions. 

  Original Golden Six
  Golden Six for Beginners
  Golden Six 2020
  Goal: build muscle mass and strength
  Technical complexity: easy – medium
  1 – Day Split (Whole body workout)
  Duration: 40 – 60 minutes
  3 times a week

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  Elasto’s Advanced 2 – Day Split Workout Plan

  Build strength and muscle mass with 2-day split workout plan!

  Goal: build strength and muscle mass
  Technical complexity: medium
  2 – Day split
  Duration: about 60 – 90 minutes
  4 times a week

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  HST – Hypertrophy-Specific Training

  HST is very interesting, refreshingly different workout plan. The effect of HST training is usually muscle growth and weight loss.

  Goal: build muscle mass and endurance
  Technical complexity: medium
  1-Day Split
  Duration: 60 – 90 minutes
  3 times a week

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  Jim Wendler’s workout plan for raw strength – 5/3/1

  Jim Wendler’s legendary powerlifting program.

  Goal: build strength
  Technical complexity: medium
  4-Day Split
  Duration: 50 – 80 minutes
  4 times a week

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  Traditional 5×5 Workout Plan for Building Strength

  Simple but remarkably effective workout plan for increasing maximum strength.

  Goal: build strength
  Technical complexity: medium
  2 – Day Split
  Duration: 45 – 60 minutes
  3 times a week

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  Starting Strength – 1-Day Split Workout Plan for Increasing Strength Level

  Get your strength level to the next level!

  Goal: build strength
  Technical complexity: difficult
  1-Day Split
  Duration: 40 – 50 minutes
  3 times a week

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  Strength Endurance – Workout Plan for Athletes

  This kind of workout plan you have never done! Leveling up your strength endurance.

  Goal: build strength resistance
  Technical complexity: difficult
  2-Day Split
  Duration: 90 – 120 minutes
  2 times a week