Gym Workout Plan 2023: Intermediate To Advanced Level | Scitron

Gym Workout Plan 2023 For Heavy Lifters: Intermediate To Advanced Level Gym Workout

Beginner-level exercises seem very beginner-level. But once you've gotten used to them and put in the necessary time and effort, you'll be ready to move on to the next level.

Read this blog till the end and find the best intermediate to advanced-level gym workout plan that Scitron recommends.

The intermediate to advanced level gym workOUCHs

You presumably think that you have moved from beginning to intermediate training and are now prepared for advanced training.

You've built the base, focused on your points of weakness, and achieved balance, but to advance your physique, you now need a greater challenge. This is probably why you are looking for an intermediate- to advanced-level workout plan.

Hmm…quite impressive!

Targeted body parts

Let's take a look at the body parts that will be targeted by our intermediate and advanced level gym workout plans:
  1. Chest
  2. Shoulders
  3. Biceps
  4. Triceps
  5. Forearms
  6. Back
  7. Quadriceps
  8. Hamstrings
  9. Calves
  10. Abdominals

I. - Intermediate gym workout plan for men and womenΒ 

Here’s what you will be doing from no on:

Weekly Workout Schedule

Day 1 - Chest, Shoulders, and Triceps

Day 2 - Back and Biceps

Day 3 - Legs

Day 4 - Shoulder, Chest, and Triceps

Day 5 - Back and Biceps

Day 6 - Rest

Day 7 - Rest

Let’s go in the details of the daily workout now:

Day 1: Chest, Shoulders and TricepsΒ 

Chest workout

  • Dumbbell Bench Press – Do 3 sets of 10, 10, 8 reps (by adding weight
  • Incline Dumbbell Bench Press – Do 3 sets of 10 reps
  • Chest Dip – Do 3 sets of your MAX reps

Triceps workout

  • Skullcrushers – Do 3 sets of 8-10 Reps
  • One Arm Dumbbell Extension – Do 3 sets of 10 reps
  • Tricep Extension – Do 3 sets of 10 reps

Shoulders workout

  • Barbell Front Raise –Do 4 sets of 12 reps
  • Dumbbell Lateral Raise – Do 4 sets of 15, 12, 8, 8 reps (by adding weight)

Day 2: Back and Biceps

Back workout

  • Wide Grip Pull Up – Do 3 sets of your MAX reps
  • Lat PullDown – Do 3 sets of 10 reps
  • Straight Arm Lat PullDown – Do 3 sets of 10 reps
  • Machine Reverse Fly – Do 3 sets of 10 reps
  • Upright Row – Do 3 sets of 8 to 10 reps

Biceps workout

  • Standing Barbell Curl – Do 3 sets of 8 to 10 reps
  • Preacher Curl – Do 3 sets of 10 reps
  • Incline Dumbbell Curl – Do 3 sets of 10 reps

Day 3: LegsΒ 

Quads, Glutes and Hamstrings workout

  • Squat – Do 4 sets of 10, 10, 8, 8 reps
  • Dumbbell Lunge – Do 3 sets of 8 on each leg
  • 45 Degree Leg Press – Do 3 sets of 12 reps
  • Leg Curl – Do 3 sets of 15 reps
  • Leg Extension – Do 3 sets of 15 reps

Calves workout

  • Standing Calf Raise – Do 5 sets of 10, 8, 8, 8, 6 heavy reps
  • Seated Calf Raise – Do 5 sets of 15 light reps

Day 4: Shoulders, chest, and Triceps

Chest workout

  • Barbell Bench Press – Do 3 sets of 10, 10, 8 reps
  • Dumbbell Flys – Do 3 sets of 10 reps
  • Cable Crossovers – Do 3 sets of 10 reps

Triceps workout

  • Close Grip Bench Press – Do 4 sets of 10, 10, 8, 6 reps
  • Lying Dumbbell Extension – Do 3 sets of 10 reps
  • Tricep Kickback – Do 3 sets of 10 reps

Shoulders workout

  • Seated Dumbbell Press – Do 4 sets of 10, 10, 8, 8 reps
  • One Arm Cable Lateral Raise – Do 3 sets of 12 reps

Day 5: Back and Biceps

Back workout

  • Seated Row – Do 4 sets of 10 reps
  • Bent Over Barbell Row – Do 3 sets of 10 reps
  • Bent Over Row – Do 3 sets of 12 reps
  • Smith Machine Upright Row – Do 3 sets of 8-10 reps

Biceps workout

  • Cable Curl – Do 4 sets of 8-10 reps
  • Concentration Curl – Do 3 sets of 10 reps
  • Reverse Barbell Curl – Do 3 sets of 10 reps

Day 6 - Rest

Day 7 - Rest

II. - Advance gym workout plan for men and women

Here’s what you will be doing from now on:

Weekly Workout Schedule

Day 1 - Chest and Back

Day 2 - Legs

Day 3 - Soldiers and Arms

Day 4 - Chest, Shoulders, and Triceps

Day 5 - Back and Biceps

Day 6 - Legs

Day 7 - Rest

Let’s go in the details of the daily workout now:

Day 1: Chest & Back Workout

  • Barbell Bench Press – Do 5 rep MAX
  • Set 1 at 50% – Do 1 set of 5 reps

    Set 2 at 60% – Do 1 set of 5 reps

    Set 3 at 70% – Do 1 set of 5 reps

    Set 4 at 80% – Do 1 set of 5 reps

    Set 5 at 90% – Do 1 set of 5 reps

    Set 6 at 100% – Do 1 set of 5 reps

  • Incline Dumbbell Press – Do 3 sets of 6-8 reps
  • Dips – Do 3 sets of 6-10 reps
  • Pull Ups – Do 3 sets of 5-8 reps
  • Pendlay Rows – Do 3 sets of 6-10 reps
  • Pulldowns – Do 3 sets of 6-10 reps

Day 2: Legs Workout

  • Squats: Do 5 rep max on day 2
  • Set 1 at 50% – Do 1 set of 5 reps

    Set 2 at 60% – Do 1 set of 5 reps

    Set 3 at 70% – Do 1 set of 5 reps

    Set 4 at 80% – Do 1 set of 5 reps

    Set 5 at 90% – Do 1 set of 5 reps

    Set 6 at 100% – Do 1 set of 5 reps

  • Leg Press – Do 3 sets of 6-10 reps
  • Stiff-Legged Deadlift – Do 5 sets of 5 reps
  • Hamstring Curls – Do 3 sets of 6-8 reps
  • Calf-Raise – Do 5 sets of 10 reps

Day 3: Shoulders and Arms Workout

  • Military Press or Dumbbell Press – Do 3 sets of 6-8
  • Lateral Raises – Do 5 sets of 10 reps
  • Barbell Curls – Do 5 sets of 6-10 reps
  • Dumbbell Curls – Do 3 sets of 6-10 reps

Day 4: Rest

Day 5: Chest, Shoulders, and Triceps Workout

  • Flat Dumbbell Press – Do 5 sets of 20-6 (Pyramiding) reps
  • Incline Dumbbell Press – Do 3 sets of 6-10 reps
  • Hammer Strength Press – Do 3 sets of 10 reps
  • Cable Flys – Do 3 sets of 12-15 reps
  • Lateral Raises – Do 5 sets of 15-20 reps
  • Reverse-Grip Pull-Downs – Do 5 sets of 15-20 reps

Day 6: Back and Biceps Workout

  • Barbell Rows – Do 5 sets of 20-8 (Pyramiding) reps
  • Barbell Shrugs – Do 3 sets of 15-20 reps
  • Rack Deadlifts – Do 3 sets of 10-12 reps
  • Pull Ups – Do 3 sets of 6-10 reps
  • Pulldowns – Do 3 sets of 6-10 reps

Day 7: Legs Workout

  • Front Squats – Do 5 sets of 20-8 (Pyramiding) reps
  • Leg Extensions – Do 5 sets of 10 reps
  • Hamstring Curls – Do 5 sets of 6-10 reps
  • Seated Calf Raise – Do 5 sets of 6-10 reps
  • Standing Calf Raise – Do 3 sets of 8-12 reps

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