Intermediate Bodybuilding
Reprinted Courtesy of
thepumpingstation.com

  Growth Factor 1    
     
       
 
  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.

 
 
Articles
Pictures
Routines
Shopping
Mr. Olympia
Owner Bio
Links
 
 
Keep Bodybuilding
Universe in the TOP 10!
     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
 
  Designed & Hosted
By ADTech Designs

All works and images shown on this site are the property of Jake Jones
unless otherwise noted. Copyright 2005 J. L. Jones Enterprises, LLC.