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
- Bench Press – 4 sets of 8-10 reps
- Bent-Over Rows – 4 sets of 8-10 reps
- Pull-Ups or Lat Pulldowns – 4 sets of 8-10 reps
- Dumbbell Bicep Curls – 3 sets of 10-12 reps
- Tricep Dips – 3 sets of 10-12 reps
Day 2: Lower Body
- Squats – 4 sets of 8-10 reps
- Romanian Deadlifts – 4 sets of 8-10 reps
- Lunges – 4 sets of 8-10 reps per leg
- Calf Raises – 3 sets of 10-12 reps
Day 3: Rest
Day 4: Full Body
- Deadlifts – 4 sets of 6-8 reps
- Military Press – 4 sets of 8-10 reps
- Pull-Ups or Lat Pulldowns – 4 sets of 8-10 reps
- Plank – 3 sets, hold for as long as possible
Day 5: Rest
Day 6: Full Body
- Dumbbell Bench Press – 4 sets of 8-10 reps
- Bent-Over Rows – 4 sets of 8-10 reps
- Bulgarian Split Squats – 4 sets of 8-10 reps per leg
- Hammer Curls – 3 sets of 10-12 reps
- 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.