Bodybuilding Universe

Intermediate Bodybuilding
Reprinted Courtesy of
thepumpingstation.com

4 Days Per Week

This is a typical intermediate routine. Each body part is to be worked 2 times per week, MONDAY- TUESDAY / THURSDAY-FRIDAY. It can be used by Male and Female. Try to use as much weight as possible (WITHOUT STRAINING). Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine.

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This is a PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the ADVANCED stage.


Monday/Thursday	Set 1	Set 2	Set 3	Set 4	Set 5

Bench Press	12 Reps	10 Reps	10 Reps	8 Reps	6 Reps
Dumbbell Flyes	12 Reps	10 Reps	10 Reps
Barbell Curl	12 Reps	10 Reps	10 Reps
Concentration Curl	12 Reps	10 Reps	10 Reps
Close Grip Bench Press	12 Reps	10 Reps	10 Reps
French Press	12 Reps	10 Reps	10 Reps

Tuesday/Friday	Set 1	Set 2	Set 3	Set 4	Set 5

Bent Over Row	12 Reps	10 Reps	10 Reps	8 Reps	6 Reps
Lat Pull-Downs	12 Reps	10 Reps	10 Reps
Military Press	12 Reps	10 Reps	10 Reps
Side Laterals	12 Reps	10 Reps	10 Reps
Shrugs	12 Reps	10 Reps	10 Reps	8 Reps
Squats Leg Press	12 Reps	10 Reps	10 Reps	8 Reps
Leg Extension	12 Reps	10 Reps	10 Reps	8 Reps
Leg Curl	12 Reps	10 Reps	10 Reps	8 Reps

PYRAMID PRINCIPLE

The idea or pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use.
The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Than you use the chart below to figure out how much weight to use for each set.
Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. After 6 weeks its time to recalculate your ORM
It is VERY IMPORTANT that you use a spotter, And make sure you are warmed up properly before trying to perform your ORM

	Set 1	Set 2	Set 3	Set 4	Set 5

Week 1	55% of Max	60% of Max	60% of Max	65% of Max	70% of Max
Week 2	60% of Max	65% of Max	65% of Max	70% of Max	70% of Max
Week 3	65% of Max	70% of Max	70% of Max	75% of Max	75% of Max
Week 4	70% of Max	75% of Max	75% of Max	80% of Max	80% of Max
Week 5	70% of Max	75% of Max	75% of Max	80% of Max	80% of Max
Week 6	70% of Max	75% of Max	75% of Max	80% of Max	80% of Max

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