Intermediate Bodybuilding Routines - 3rd Quarter

Important! You can proceed with these intermediate bodybuilding routines only if you have passed test at the end of the 2nd quarter.

Principles of further workouts are based on the following:

workouts are targeted on separate muscle groups not to all body, so basically we can call these workout as split workouts;
more recovery time is given for muscles;
workouts on muscles is given only twice a week, instead of 3 times.

Periodization of power loads in this quarter intermediate bodybuilding outines is based on the same principles as routines for the 1st and 2nd quarter, i.e. target muscle group during weekly period gets different volume load, with the time the volume of load is increasing and body wake-up technique is used by the means of increasing repetition number. Additionally this quarter routines are more sharp, i.e. during weekly cycle muscles are loaded with various types of workouts and each week is followed by harder workout and more intense power load.

Monday:

Workouts/Weeks	1/8	2/9	3/10	4/11	5/12	6
Bench press	4x10	4x8	5x6	5x4	6x2	4x15
Lying dumbbell extension	3x12	3x10	4x8	4x6	-	4x20
Standing chest press	4x10	4x10	5x8	5x8	-	4x15
French bench press	3x12	4x10	4x10	5x8	5x8	4x15
Leg Press	3x20	4x15	4x15	5x12	-	4x25
Calf raise	5x max	5x max	5x max	5x max	5x max	5x max

Wednesday:

Workouts/Weeks	1/8	2/9	3/10	4/11	5/12	6
Barbell squat	4x12	4x10	5x8	5x6	6x4	4x20
Leg bend	3x15	4x12	4x12	5x10		4x15
Sitting Calves Press	5x15	5x 15	5x15	5x15	5x15	5x15
Overhead Pull-ups with extra weight	3x15	3x15	4x12	4x12	5x10	4xmax
T – Bar Pull ups	3x12	3x12	4x10	4x 10	-	-
Sitting Dumbbell Bicep

Friday:

Workouts/Weeks	1/8	2/9	3/10	4/11	5/12	6
Angle bench press	3x10	3x10	4x8	4x8	5x6	4x15
Chest Pull-ups with extra weight	4x10	4x12	5x10	5x10	6x8	4xmax
Angle lift	4x10	4x10	5x8	5x8	-	4x15
Seated back press	3x12	3x12	4x10	4x10	-	4x15
Calf raise	5x12	5x12	5x12	5x12	5x12	5x12
Deadlift	4x12	4x10	5x8	5x6	6x4	4x20

At the end of every workout must be performed hanging pikes, 50 times.

Week No. 7 - full rest

The above intermediate bodybuilding routines are based on the following principles:

Monday is a day for chest and delta muscles, some workouts are done on legs muscles as well
Wednesday is a day of squats, some workouts are done on back muscles as well
Friday is a day of back muscles, some workouts are done on chest and delta muscles as well
Biceps and triceps take direct load one time in a week

On week No. 13 it is recommended to make maximum possible workouts in these 3 types: Lying Press, Squats, Powerlifting.