BUILD MUSCLE · INTERMEDIATE
Workout to build muscle intermediate level
The right volume and rep ranges to grow week after week, backed by evidence.
Goal
Build muscle
Level
Intermediate
Sample routine
Hypertrophy
Focus on technique and increase the load once you complete the rep range.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-ups | 4 | 8-12 | 90 s |
| Bench Triceps Dips | 4 | 8-12 | 90 s |
| Plank | 4 | 30-45 s | 90 s |
| Mountain Climbers | 4 | 8-12 | 90 s |
| Pike Push-ups (shoulders) | 4 | 8-12 | 90 s |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Superman | 4 | 30-45 s | 90 s |
| Mountain Climbers | 4 | 8-12 | 90 s |
| Hollow Body Hold | 4 | 30-45 s | 90 s |
| Inverted Row (table) | 4 | 8-12 | 90 s |
| Plank | 4 | 30-45 s | 90 s |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Mountain Climbers | 4 | 8-12 | 90 s |
| Calf Raises | 4 | 8-12 | 90 s |
| Hollow Body Hold | 4 | 30-45 s | 90 s |
| Bodyweight Squat | 4 | 8-12 | 90 s |
| Lunges | 4 | 8-12 | 90 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
8-12 reps with progressive load: the rep range with the most evidence for sustained hypertrophy.
No commute = no excuses. Consistency always beats the perfect routine you never do.
3 days is the frequency with the best impact-to-recovery ratio for most people.
free test · 2 minutes
This is the base version.
Yours is better.
This routine knows nothing about you. Yours does: your exact level, your equipment, your schedule, your limitations. 13 questions and you generate it free.
Create my personalized routine →100% free · No sign-up