So I'm making that jump from Beginner to Intermediate. what new routine should I do?

[Broke Wave]

Ive been working out seriously for about 5-6 months now, and I've been seeing a lot of gains. Long story short I'm deliciously sexy now and people don't even ask me that infamous question any more, but I feel like its time for me to take the next step.

I currently do a 4 day split that looks like this

1. Chest

Warm up 5 mns for asthma reasons

4 sets of different types of pull ups (Pull up, chin up, different grips)
of about 8... failure and u move on just to warm up

Incline Press

1 warmup and 3 working sets progressing by whatever I feel comfortable with
this is basically what I do for most of my workouts

Weighted Dips
Dumbell Press
Chest Cable Flys


Shoulders

Same warm up... 4 pull up sets and a light cardio every day

Seated shoulder press
That curl thing you do where you spin your arms out with the weight to hit your shoulders... you know that shyt that hurts like
That other thing where you pull that bar up to your neck for traps
Rear Delt cable flys
Standing front delt cable pulls

Back

Deadlift
Barbell Rows
Cable Rows
Lat Pulldowns
Lat rows with dumbells

Legs

Squat
Leg Press
Quad curls
Hamstring curls
Calf Raises


No cardio... we bulkin


I'm seeing gains on this program but I wanna know if i can get a more efficient and more advanced workout!

Lets have a chat to make me even sexier

 

[Broke Wave]

I thought I was a headliner in this forum

 

[MMS]

whats ur current numbers on major lifts?

 

[TYBG]

I just started PHAT. You can modify it but make sure you keep the overall goal the same (power and hypertrophy days). I was already doing muscles 2x a week though, so transitioning wasn't too bad so far.

Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) | SimplyShredded.com

 

[HHR]

Love PHAT.

 

[IpushFatKids]

Ive been working out seriously for about 5-6 months now, and I've been seeing a lot of gains. Long story short I'm deliciously sexy now and people don't even ask me that infamous question any more, but I feel like its time for me to take the next step.

I currently do a 4 day split that looks like this

1. Chest

Warm up 5 mns for asthma reasons

4 sets of different types of pull ups (Pull up, chin up, different grips)
of about 8... failure and u move on just to warm up

Incline Press

1 warmup and 3 working sets progressing by whatever I feel comfortable with
this is basically what I do for most of my workouts

Weighted Dips
Dumbell Press
Chest Cable Flys


Shoulders

Same warm up... 4 pull up sets and a light cardio every day

Seated shoulder press
That curl thing you do where you spin your arms out with the weight to hit your shoulders... you know that shyt that hurts like
That other thing where you pull that bar up to your neck for traps
Rear Delt cable flys
Standing front delt cable pulls

Back

Deadlift
Barbell Rows
Cable Rows
Lat Pulldowns
Lat rows with dumbells

Legs

Squat
Leg Press
Quad curls
Hamstring curls
Calf Raises


No cardio... we bulkin


I'm seeing gains on this program but I wanna know if i can get a more efficient and more advanced workout!

Lets have a chat to make me even sexier

5 Months is intermedite now? okay

Stay with the split and try doing 5-6 days insted of 4 days.

Also add a Arms day i dont see no triceps,Biceps,traps In your routine.

 

[RTF]

For me, being an intermediate is all about mastering form on all major lifts. Starting to really understand your body and what works for you.

As an intermediate you probably start hitting a few plateau's. 5 months is still a newbie though. A year to 2 is intermediate.

 

[Broke Wave]

For me, being an intermediate is all about mastering form on all major lifts. Starting to really understand your body and what works for you.

As an intermediate you probably start hitting a few plateau's. 5 months is still a newbie though. A year to 2 is intermediate.

I been lifting for like a year and a half -2 years on and off... I got perfect form on all the major lifts, I just got serious 5-6 months ago is what Im saying

 

[MMS]

well if you arent going to post ur numbers

visit this site
Weightlifting Performance Standards

see where you stack up to actual "intermediate"

if you are indeed in that range, id definitely do phat

 

[Broke Wave]

well if you arent going to post ur numbers

visit this site
Weightlifting Performance Standards

see where you stack up to actual "intermediate"

if you are indeed in that range, id definitely do phat

dont exactly know my numbers but thanks bro


I think im intermediate based on these numbers in most of them... i dont do cleans and snatches but great link man, i love u

 

[MMS]

dont exactly know my numbers but thanks bro

ill help you out brah

Predicting One-rep Max

 

[MMS]

key thing is its based on reps for ONE set so if youre doing 3x5...it would only be 5 reps

 

[Broke Wave]

key thing is its based on reps for ONE set so if youre doing 3x5...it would only be 5 reps

props x10

 

[TLR Is Mental Poison]

I think the main thing is figuring out how many times a week you want to hit everything

Personally I like to hit everything 2x/week... so my whole routine is built around that. More volume = mo gains... to a certain point. You have to experiment and find out what that point is for you

 

[Broke Wave]

Thanks for all the comments brehs and help... I've decided to start PHAT today

gonna have to miss a hypertrophy day but lets get it brehs