The Next Step: 6-Week Intermediate Muscle Mass Workout Plan!

So you’ve been lifting for a while—your newbie gains were sweet, but now the bar isn’t moving the way it used to. Your sleeves still fit the same. Your chest isn’t popping through your tee just yet. Welcome to the “intermediate wall.” Almost every lifter hits it.

The good news? You don’t have to stay stuck. You just need a better plan—one that pushes you past the basics but doesn’t bury you under two-hour workouts every day. That’s where this 6-week intermediate mass-building program comes in.

This plan is built for people who know the difference between a squat and a deadlift but want to level up their muscle game. It’s heavy where it should be, balanced where it matters, and simple enough to stick to. Ready to push past average? Let’s break it down.

Who This Is For

You’re not a total beginner anymore. You can bench your bodyweight (or close to it). You’ve done some decent programs already—maybe Starting Strength, StrongLifts, or your own mashup of YouTube tutorials.

But now you want to fill out that frame with more muscle mass, not just strength. If that sounds like you, this plan’s your next step.

What Makes This Program Different

Most intermediate lifters spin their wheels because they stick to the same weight, same moves, same reps forever. Or they try to copy pro bodybuilders who live in the gym 6 hours a day.

This plan finds the sweet spot:

• Heavy compound lifts to hit multiple muscles at once.
• Focused accessory work to bring up lagging areas.
• Simple progression so you know exactly when to add weight.
• Enough rest to grow, not burn out.

The 4-Day Split

You’ll lift 4 days a week. That’s it. If you want to squeeze in some light cardio, keep it easy—walking, cycling, or a fun sport. But your main goal here is muscle, so save your energy for the iron.

Here’s the split:

• Day 1: Upper Body Push (Chest, Shoulders, Triceps)
• Day 2: Lower Body (Quads, Glutes, Hamstrings)
• Day 3: Rest or light cardio
• Day 4: Upper Body Pull (Back, Biceps, Rear Delts)
• Day 5: Full Body Power + Weak Points
• Days 6 & 7: Rest and recover

Let’s Break Down Each Day

Day 1: Upper Push

1. Flat Bench Press — 4 sets of 6–8 reps
2. Incline Dumbbell Press — 3 sets of 8–10 reps
3. Overhead Barbell Press — 3 sets of 6–8 reps
4. Dips (Weighted if you can) — 3 sets to failure
5. Tricep Rope Pushdown — 3 sets of 12 reps

Why it works:
You’re hitting your chest heavy and hard from multiple angles while giving your shoulders and triceps enough work to grow without trashing your joints.

Day 2: Lower Body

1. Back Squat — 4 sets of 5–7 reps
2. Romanian Deadlift — 3 sets of 8 reps
3. Leg Press — 3 sets of 10 reps
4. Walking Lunges — 2 sets of 20 steps total
5. Standing Calf Raises — 4 sets of 12–15 reps

Why it works:
Big squats build the base. RDLs hit your hamstrings and glutes. Leg press and lunges add volume. And calves—well, they need all the help they can get.

Day 3: Rest Or Light Cardio

Go for a walk. Stretch. Maybe do some yoga if that’s your thing. Recovery matters—don’t skip it.

4: Upper Pull

1. Pull-Ups (Weighted if possible) — 4 sets to failure
2. Bent-Over Barbell Row — 4 sets of 6–8 reps
3. Seated Cable Row — 3 sets of 10 reps
4. Face Pulls — 3 sets of 12 reps
5. Barbell Curl — 3 sets of 8–10 reps
6. Hammer Curl — 2 sets of 12 reps

Why it works:
Pull-ups and rows grow your lats and mid-back. Face pulls hit those rear delts to keep shoulders healthy. And curls—because who doesn’t want big arms?

Day 5: Full Body + Weak Points

1. Deadlift — 3 sets of 5 reps (keep these crisp, no ugly form)
2. Dumbbell Bench Press — 3 sets of 8 reps
3. Single-Leg Split Squat — 3 sets of 8 reps each leg
4. Lateral Raises — 3 sets of 12 reps
5. Abs of your choice — 3 sets to burn

Why it works:
You revisit heavy pulling with deadlifts, hit any stubborn areas, and wrap it all up with some core work. This day ties your week together.

How To Progress Each Week

• If you hit the top end of your rep range on all sets with solid form, add 5 pounds next time.
• If you can’t, stick with the same weight and push for more reps next week.
• Never sacrifice form for extra weight—bad reps help nobody.

Simple. Effective. No complicated spreadsheets needed.

Eating For Mass: Don’t Mess This Up

The best plan won’t do squat if you’re under-eating. Eat enough protein (at least 0.8–1 gram per pound of bodyweight). Add in carbs for fuel and healthy fats to keep hormones happy.

If you’re not gaining weight, eat more. It’s not rocket science—your body needs extra calories to build extra muscle.

Rest: The Secret Sauce

Sleep 7–8 hours every night. Rest on your off days. Stretch or use a foam roller if you’re sore. Trust me—muscle grows when you’re chilling, not when you’re grinding out curls at 2 am.

What To Expect

By week 6, you’ll feel stronger, see better muscle definition, and probably fill out your shirts a bit more. Will you look like Arnold overnight? No. But this plan sets you up for steady, realistic gains—and more importantly, it builds habits that keep you lifting for the long run.

After 6 weeks, take a deload week: cut volume in half, lift lighter, or just take a few extra rest days. Then repeat the cycle or tweak the split with heavier weights and minor changes to keep it fresh.

Final Thoughts

Intermediate lifters fall into two camps: over-complicate everything or do the same thing forever. This 6-week plan hits that sweet middle—simple but not easy, challenging but not crushing.

If you’re ready for the next step, follow the plan, trust the process, and enjoy the pump. The only thing left? Show up, lift smart, eat right, and watch the muscle pile on.