Intermediate volume. One muscle group per day, five days a week.
The bro split has been unfairly maligned. For intermediate lifters who have 12+ months of consistent training, hitting one muscle group per day with high volume is a legitimate and effective hypertrophy strategy. You get more exercises per muscle, more total sets, and more variety in movement patterns — all of which matter when you are past the beginner gains phase.
This is a 5-day program: chest on Monday, back on Tuesday, shoulders on Wednesday, arms on Thursday, legs on Friday. Each muscle group gets full attention with 12-16 working sets per session. You are not rushing through a push session trying to also hit your legs.
Intermediate is defined as someone who can no longer add weight to the bar every session. If linear progression still works for you, run the beginner program first. If your bench has been stuck at the same weight for a month and you have been lifting consistently for over a year, you are ready for this.
Training time per session is 60-75 minutes. Volume is deliberately high — you will feel it. Keep a log and aim to add one rep or increase weight by 2.5-5 lbs on at least two exercises each week.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 8 | 2 min |
| Incline DB Press | 4 | 10 | 90s |
| Cable Chest Fly | 3 | 12 | 60s |
| Push-Up | 2 | 15 | 60s |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 4 | 6 | 3 min |
| Barbell Row | 4 | 8 | 2 min |
| Lat Pulldown | 3 | 10 | 90s |
| Seated Cable Row | 3 | 12 | 90s |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 4 | 8 | 2 min |
| DB Lateral Raise | 4 | 12 | 60s |
| Face Pull | 3 | 15 | 60s |
| DB Front Raise | 3 | 12 | 60s |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Curl | 4 | 10 | 90s |
| Skullcrusher | 4 | 10 | 90s |
| Hammer Curl | 3 | 12 | 60s |
| Tricep Pushdown | 3 | 12 | 60s |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 4 | 8 | 3 min |
| Romanian Deadlift | 4 | 10 | 2 min |
| Leg Press | 3 | 12 | 90s |
| Leg Curl | 3 | 12 | 90s |