Intermediate 4-days a week Two-day Split Routine

In this intermediate workout you will repeat each muscle group twice a week. It is the hardest, compared to the other two intermediate workouts. What makes it harder then the rest of them is the fact that you will have to go to the gym four times a week.

You can use this one if you are sure you have good recovery. If you are on a restricted calorie diet or actively practice other sports, then this one might be too intense for you.

How often you should do it:4 times per week: Mo-Tue-Thu-Sat or if you prefer to have the weekend off – Mo-Tue-Thu-Fri

Duration of a session: 45 – 60 min

What weights to use:Last rep should feel difficult. You can go to complete failure in one set of every exercise. If it gets too easy increase the weights.

Two-day split:

1. Chest, Biceps, Quads, Hamstrings, Abs
2. Back, Shoulders, Triceps, Calves

Example:

Feel free to move muscle groups around if you need to further adjust the routine, so that it corresponds better to your personal needs.