INTERMEDIATE TRAINING PROGRAM 1

PRIMARY GOAL: COMPLETE DEVELOPMENT OF ALL MUSCLE GROUPS

Split Routine – Train 2 days in a row, rest a day, then train 2 more days in a row:

One of the most effective training programs is training each bodypart twice per week and weight training a total of 4 days.  Incorporating a heavier and lighter day doing the same movements will allow your body to use different training methods and shock it into muscular growth and recovery.

Please keep personal records each workout to measure your success and also for goals on following workouts.  Once you have successfully hit the rep goal, mark it in your book and increase the weight by 5% your next workout.

Your rest periods can vary from 60 – 120 seconds, but please do not let your total workout exceed 1 hour and 15 minutes.  Your goal each 2 – 3 weeks should be to hit the top number of reps listed and increase the weight each 2 – 3 weeks by 5%.

 

For example:

If you can start out with the Pulldowns at 95 and your goal is 15 reps:

By week 2 – 3 you should hit the 15 reps and your following workout should be increased to 100 lbs, once you can get 100 for 15 reps you would once again increase the weight by 5%.

 

In this program you’ll also use one of the oldest and most basic progression schemes:

Pyramid Training: Add weight lower the reps each set.
Set 1: 12 reps with a very easy warm-up weight – not all you can do for 12 reps
Set 2: 10 reps still pretty easy
Set 3: 8 reps – use a weight you could get for 9 here but stop at 8
Set 4: 4-6 reps – a max set. Once you reach 6 reps add weight to the final 3 sets.

Set 5: 15-20 reps – reduce the weight to your starting poundage and go for max reps.

Monday: Calves, Legs (Heavy), Back (light), Biceps (Light)

Standing Calf Raises 3 x 8 – 12

Squat 1 x 12, 1 x 10, 1 x 8, 1 x 4 – 6, 1 x 15

Leg Extensions 1 x 15, 1 x 12, 1 x 10, 1 x 8, 1 x 20

Leg Curls 1 x 15, 1 x 12, 1 x 10, 1 x 8, 1 x 20

Pulldowns (use varied Grip) 3 x 12 – 15

Seated Cable Rows (use varied Grip) 3 x 12 – 15

Preacher Curls (barbell or dumbbell) 3 x 12 – 15

Concentration Curls 3 x 12–15

Abdominal Crunches 3 x 25–50

Tuesday: Calves, Chest (heavy), Shoulders (light), Triceps (Heavy)

Seated Calf Raises 3 x 20 – 30

Bench Press 1 x 12, 1 x 10, 1 x 8, 1 x 6, 1 x 15

Incline Barbell Press 1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 15

Upright Rows 3 x 10–12

Rear Lateral Raise 3 x 10–12

Close Grip Bench Press 1 x 12, 1 x 10, 1 x 8, and 1 x 20

Triceps Pressdowns or Dip Machine 1 x 15, 1 x 12, 1 x 10

Leg Raises 3 x 20–30

Thursday: Calves, Legs (Light), Back (Heavy), Biceps (Heavy)

Standing Calf Raises 4 x 6 – 10

Deadlifts 1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 15

Bent Over Rows 1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 15

Lat Pulldowns 1 x 12, 1 x 10, 1 x 8

Barbell Curls 1 x 12, 1 x 10, 1 x 8, 1 x 15

Reverse Curls 1 x 10, 1 x 8, 1 x 12

Leg Presses 4 x 15 – 18

Stiff Leg Deadlifts 3 x 12 – 15

Abdominal Crunches 3 x 30 - 50

Friday: Calves, Chest (light), Shoulders (Heavy), Triceps (Light)

Seated Calf Raises 3 x 20 – 30

Standing Front Press 1x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 15

Dumbbell Presses 3 x 8 – 12

Dumbbell Incline Press 3 x 10 – 12

Flat Dumbbell Flyes 3 x 10 – 12

Triceps Pushdowns 3 x 12 – 15

Lying Triceps Extension 3 x 12 – 15

Lying Leg Raises 3 x 20 - 30

Helpful Training Tips

  1. There are only three types of progression. 1) Decrease the rest between sets.  2) Increase the weight.  3) Increase the number of reps with the same weight.  Progression in any one of these three areas keeps you moving forward and producing results.  This workout focuses on weight and rep progression.
  2. It’s essential to keep a training journal to monitor your progression.
  3. Rest 2-3 minutes between sets on compound exercises.
  4. Rest 60-90 seconds on isolation exercises.
  5. For any listed rep range you should use a weight that allows you to only get the prescribed number of reps in perfect form. If you can’t get the minimum number of reps, reduce the weight.  If you can perform more than the maximum reps listed, add weight on that exercise your next workout.
  6. A realistic progression once you can get the maximum number of reps on an exercise is to add 5 – 10% more weight.
  7. Don’t rely on training gear to lift the weight, but it’s ok to use wrist and knee supports to prevent injury and promote joint health.
  8. Straps should rarely, if ever, be used with the exception of something like shrugs. If they’re used it should only be to better isolate the intended muscle group you’re targeting, but never to simply use a weight that’s beyond what you’re truly capable of.  Strengthening your own grip will make you stronger on everything.
  9. Triceps are only trained directly once per 10-day cycle, but are trained indirectly on Day 1 and Day 7 providing sufficient stimulation and adequate recovery.
  10. Make sure to perform all listed warm up sets. They help prevent injury, make you stronger on the work sets and over time they add up to more training volume.
  11. If there are any listed exercises that you cannot perform because of an injury or physical limitation, substitute a similar exercise for that muscle group that you can perform.
  12. Try your best not to miss a scheduled training day, but if it’s unavoidable don’t skip it. Simply perform the scheduled day on the next day you’re able to train.  If the full 10-day cycle takes you 11 or 12 days because of a missed day that’s ok.
  13. It does not matter what time of day you train.
  14. It’s not necessary to eat before you train, but it is necessary to consume sufficient amino acids if training on an empty stomach. Consuming Beverly’s hybrid training formula UP-LIFT, Glutamine Select, Density or Muscle Mass before and during training is more effective at that moment for muscular gain and strength than whole food. It also accelerates fat loss.  Keep in mind that food takes hours to digest while UP-LIFT and Glutamine Select do not require digestion and are absorbed immediately.