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Intermediate Male M Building - Complete Program

This document outlines a 6-week workout program that includes exercises targeting different muscle groups over 7 days. Day 1 focuses on back and biceps with exercises like lat pulldowns and bicep curls. Day 2 targets chest and core with movements such as pec flies, bench press, and ab exercises. The remaining days cover legs, shoulders/triceps, and hamstrings/calves, concluding with a rest day. Each exercise lists sets and repetition goals to track progress over the 6 weeks.

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waliakabir91
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137 views48 pages

Intermediate Male M Building - Complete Program

This document outlines a 6-week workout program that includes exercises targeting different muscle groups over 7 days. Day 1 focuses on back and biceps with exercises like lat pulldowns and bicep curls. Day 2 targets chest and core with movements such as pec flies, bench press, and ab exercises. The remaining days cover legs, shoulders/triceps, and hamstrings/calves, concluding with a rest day. Each exercise lists sets and repetition goals to track progress over the 6 weeks.

Uploaded by

waliakabir91
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 48

Table of Contents

DAY 1 – BACK & BICEPS ............................................................................. 5

EXERCISE 1: WIDE GRIP LAT PULLDOWN ........................................................... 6

EXERCISE 2: BARBELL RACK PULL ....................................................................... 7

EXERCISE 3: CLOSE GRIP CABLE ROW ................................................................ 8

EXERCISE 4: CLOSE GRIP LAT PULLDOWN.......................................................... 9

EXERCISE 5: ROPE LAT PULLOVER .................................................................... 10

EXERCISE 6: SEATED DUMBBELL BICEPS CURL ................................................ 11

EXERCISE 7: DUMBBELL BICEPS HAMMER CURL ............................................. 12

DAY 2 – CHEST & CORE ............................................................................ 13

EXERCISE 1: MACHINE PEC DEC FLYE ............................................................... 14

EXERCISE 2: BENCH PRESS ............................................................................... 15

EXERCISE 3: INCLINE DUMBBELL PRESS ........................................................... 16

EXERCISE 4: STANDING CABLE FLYES ............................................................... 17

EXERCISE 5: DECLINE BARBELL PRESS .............................................................. 18

EXERCISE 6: CABLE OR MACHINE AB CRUNCH ................................................ 19

2
EXERCISE 7: LEG RAISE ..................................................................................... 20

DAY 3 - REST ........................................................................................... 21

EXERCISE 1: ACTIVE REST ................................................................................. 22

DAY 4 – QUADS & GLUTES ....................................................................... 23

EXERCISE 1: BARBELL BACK SQUAT ................................................................. 24

EXERCISE 2: LEG EXTENSION ............................................................................ 25

EXERCISE 3: LEG PRESS..................................................................................... 26

EXERCISE 4: DUMBBELL WALKING LUNGE ...................................................... 27

EXERCISE 5: STANDING CABLE KICK BACK ....................................................... 28

EXERCISE 6: MACHINE ABDUCTION ................................................................. 29

EXERCISE 7: BARBELL HIP THRUST ................................................................... 30

DAY 5 – SHOULDERS & TRICEPS ............................................................... 31

EXERCISE 1: PEC DEC REAR DELT FLYE ............................................................. 32

EXERCISE 2: SEATED DUMBBELL SHOULDER PRESS ........................................ 33

EXERCISE 3: CLOSE GRIP BARBELL UPRIGHT ROW........................................... 34

EXERCISE 4: SEATED DUMBBELL LATERAL RAISE ............................................. 35

3
EXERCISE 5: ROPE CABLE FACE PULL ............................................................... 36

EXERCISE 6: ROPE TRICEPS PUSH DOWN......................................................... 37

EXERCISE 7: BARBELL SKULL CRUSHER ............................................................ 38

DAY 6 - REST ........................................................................................... 39

EXERCISE 1: ACTIVE REST ................................................................................. 40

DAY 7 – HAMSTRINGS & CALVES ............................................................. 41

EXERCISE 1: LYING HAMSTRING CURL ............................................................. 42

EXERCISE 2: DUMBBELL ROMANIAN DEADLIFT ............................................... 43

EXERCISE 3: LEG PRESS (FEET HIGH – HAMSTRING FOCUS) ............................ 44

EXERCISE 4: LEG PRESS CALF RAISE ................................................................. 45

EXERCISE 5: SEATED HAMSTRING CURL .......................................................... 46

EXERCISE 6: SEATED CALF RAISE ...................................................................... 47

EXERCISE 7: STANDING CALF RAISE ................................................................. 48

4
Day 1 – Back & Biceps

5
Exercise 1: Wide Grip Lat Pulldown
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

6
Exercise 2: Barbell Rack Pull
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

7
Exercise 3: Close Grip Cable Row
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

8
Exercise 4: Close Grip Lat Pulldown
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

9
Exercise 5: Rope Lat Pullover
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

10
Exercise 6: Seated Dumbbell Biceps Curl
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

11
Exercise 7: Dumbbell Biceps Hammer Curl
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

12
Day 2 – Chest & Core

13
Exercise 1: Machine Pec Dec Flye
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

14
Exercise 2: Bench Press
Target: 10 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

15
Exercise 3: Incline Dumbbell Press
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

16
Exercise 4: Standing Cable Flyes
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

17
Exercise 5: Decline Barbell Press
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

18
Exercise 6: Cable or Machine Ab Crunch
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

19
Exercise 7: Leg Raise
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

20
Day 3 - Rest

21
Exercise 1: Active Rest
Target: 30 Minutes Low Intensity Steady State Cardio

Time

Level
Week 1
Equipment

Time

Week 2 Level

Equipment

Time

Level
Week 3
Equipment

Time

Level
Week 4
Equipment

Time

Level
Week 5
Equipment

Time

Level
Week 6
Equipment

Notes:

22
Day 4 – Quads & Glutes

23
Exercise 1: Barbell Back Squat
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

24
Exercise 2: Leg Extension
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

25
Exercise 3: Leg Press
Target: 10 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

26
Exercise 4: Dumbbell Walking Lunge
Target: 10 Steps Each Leg x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

27
Exercise 5: Standing Cable Kick Back
Target: 15 Each Leg x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

28
Exercise 6: Machine Abduction
Target: 15 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

29
Exercise 7: Barbell Hip Thrust
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

30
Day 5 – Shoulders & Triceps

31
Exercise 1: Pec Dec Rear Delt Flye
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

32
Exercise 2: Seated Dumbbell Shoulder Press
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

33
Exercise 3: Close Grip Barbell Upright Row
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

34
Exercise 4: Seated Dumbbell Lateral Raise
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

35
Exercise 5: Rope Cable Face Pull
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

36
Exercise 6: Rope Triceps Push Down
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

37
Exercise 7: Barbell Skull Crusher
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

38
Day 6 - Rest

39
Exercise 1: Active Rest
Target: 30 Minutes Low Intensity Steady State Cardio

Time

Level
Week 1
Equipment

Time

Week 2 Level

Equipment

Time

Level
Week 3
Equipment

Time

Level
Week 4
Equipment

Time

Level
Week 5
Equipment

Time

Level
Week 6
Equipment

Notes:

40
Day 7 – Hamstrings & Calves

41
Exercise 1: Lying Hamstring Curl
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

42
Exercise 2: Dumbbell Romanian Deadlift
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

43
Exercise 3: Leg Press (Feet High – Hamstring Focus)
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

44
Exercise 4: Leg Press Calf Raise
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

45
Exercise 5: Seated Hamstring Curl
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

46
Exercise 6: Seated Calf Raise
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

47
Exercise 7: Standing Calf Raise
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

48

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