Here’s a one-month intermediate-level weightlifting workout plan to help you continue building strength, muscle, and endurance. As with any exercise program, please consult with a healthcare professional before starting if you have any underlying health concerns.

Week 1: Strength Foundation

Day 1: Upper Body

1. Bench Press – 4 sets of 8-10 reps
2. Bent-Over Rows – 4 sets of 8-10 reps
3. Pull-Ups or Lat Pulldowns – 4 sets of 8-10 reps
4. Dumbbell Bicep Curls – 3 sets of 10-12 reps
5. Tricep Dips – 3 sets of 10-12 reps

Day 2: Lower Body

1. Squats – 4 sets of 8-10 reps
2. Romanian Deadlifts – 4 sets of 8-10 reps
3. Lunges – 4 sets of 8-10 reps per leg
4. Calf Raises – 3 sets of 10-12 reps

Day 3: Rest

Day 4: Full Body

1. Deadlifts – 4 sets of 6-8 reps
2. Military Press – 4 sets of 8-10 reps
3. Pull-Ups or Lat Pulldowns – 4 sets of 8-10 reps
4. Plank – 3 sets, hold for as long as possible

Day 5: Rest

Day 6: Full Body

1. Dumbbell Bench Press – 4 sets of 8-10 reps
2. Bent-Over Rows – 4 sets of 8-10 reps
3. Bulgarian Split Squats – 4 sets of 8-10 reps per leg
4. Hammer Curls – 3 sets of 10-12 reps
5. Tricep Skull Crushers – 3 sets of 10-12 reps

Day 7: Rest

Week 2: Progressive Overload

Try to increase the weight or intensity slightly for each exercise while maintaining good form.

Week 3: More Sets and Reps

In Week 3, increase the number of sets for each exercise to 5, and aim for 10-12 reps per set.

Week 4: Variations and Challenge

Introduce variations and increase the intensity. For example, consider using different grips or stances for exercises like pull-ups, squats, and deadlifts to challenge your muscles differently.

General Guidelines:

• Perform a 5-10 minute warm-up before each workout, including light cardio and dynamic stretching.
• Maintain proper form and technique; prioritize good form over lifting heavier weights.
• Rest for 1-2 minutes between sets and exercises.
• Gradually increase the weight as you progress, but always prioritize form and control.

Remember to maintain proper nutrition, stay hydrated, and get adequate rest for recovery. This intermediate-level weightlifting plan is designed to help you build upon your existing strength and muscle foundation. After completing this one-month program, you can explore advanced routines or consider working with a personal trainer for more specialized guidance.