Gym Workout Plan 2023: Intermediate To Advanced Level | Scitron
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:- Chest
- Shoulders
- Biceps
- Triceps
- Forearms
- Back
- Quadriceps
- Hamstrings
- Calves
- Abdominals
I. - Intermediate gym workout plan for men and women
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 Triceps
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: Legs
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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