So you’ve got a few months or even years of training under your belt. You’re not a newbie anymore. You know how to squat without tipping over. You know your way around dumbbells and cables. But maybe lately, your gains feel… stuck. It happens.
If you’re ready to break out of that rut and push your strength, size, and confidence to the next level, this 8 week workout for intermediates will get you fired up again. It’s built on what works—progressive overload, smart splits, and just enough intensity to get you uncomfortable in the best way possible.
No fancy gear needed. Just grit, focus, and a plan you can stick to.
Why 8 Weeks?
Eight weeks is the sweet spot for intermediate lifters. Long enough to see real changes but short enough to stay motivated. You’ll notice strength jumps, your clothes fit better (or tighter in the right places), and you’ll probably get that spark back for lifting heavy.
It’s also a good timeframe for testing out new ideas, pushing your limits, and seeing what your body responds to best.
Who Is This For?
This plan is for you if:
- You’ve been lifting consistently for at least 6-12 months.
- You know basic lifts and have decent form.
- You can commit to 4-5 days a week at the gym.
- You’re bored with random workouts and want structure.
What Makes This Program Different?
This isn’t a cookie-cutter “do 3 sets of 10” plan. You’ll train your whole body with a mix of heavy compound lifts, targeted accessory moves, supersets, and intensity finishers. Each week builds on the last. By week 8, you’ll see the difference in the mirror and the weights you’re moving.
How The Split Works
You’ll train 4 days per week. Here’s the split:
- Day 1: Upper Body Push (Chest, Shoulders, Triceps)
- Day 2: Lower Body (Quads, Glutes, Hamstrings)
- Day 3: Rest or active recovery
- Day 4: Upper Body Pull (Back, Biceps)
- Day 5: Lower Body + Core
- Days 6 & 7: Rest or light cardio/stretching
You can shift days around if you need. Just avoid stacking heavy days back-to-back.
Key Tips For Best Results
- Rest 60-90 seconds between sets for compound lifts, 45-60 seconds for isolation work.
- Stick to the rep ranges. They’re designed for growth.
- Track your weights. Add a bit more each week if you can.
- Warm up well. A 5-10 minute dynamic warm-up is worth it.
- Eat enough! Aim for a small calorie surplus and plenty of protein.
Week 1-4 vs Week 5-8
You’ll follow the same exercises, but you’ll push heavier in the second half or add reps/sets. If you’re breezing through, it’s time to level up.
Day 1: Upper Body Push
- Barbell Bench Press – 4 sets x 6-8 reps
- Incline Dumbbell Press – 3 sets x 8-10 reps
- Seated Dumbbell Shoulder Press – 3 sets x 8-10 reps
- Lateral Raises – 3 sets x 12 reps
- Cable Flyes or Pec Deck – 3 sets x 12 reps
- Overhead Tricep Extension – 3 sets x 10 reps
- Tricep Pushdowns – 2 sets x 12 reps
Day 2: Lower Body
- Back Squat or Front Squat – 4 sets x 6-8 reps
- Romanian Deadlift – 3 sets x 8 reps
- Leg Press – 3 sets x 10 reps
- Walking Lunges – 3 sets x 12 steps per leg
- Leg Curl Machine – 3 sets x 12 reps
- Standing Calf Raise – 3 sets x 15 reps
Day 4: Upper Body Pull
- Deadlift or Rack Pulls – 4 sets x 5 reps
- Pull-Ups or Lat Pulldown – 4 sets x as many reps as you can
- Bent Over Row – 3 sets x 8 reps
- Seated Cable Row – 3 sets x 10 reps
- Face Pulls – 3 sets x 12 reps
- Barbell Curl – 3 sets x 10 reps
- Hammer Curl – 2 sets x 12 reps
Day 5: Lower Body + Core
- Deadlift Variation (Sumo or Conventional) – 4 sets x 5 reps
- Leg Extension – 3 sets x 12 reps
- Hip Thrust or Glute Bridge – 3 sets x 10 reps
- Calf Raise (Seated or Standing) – 3 sets x 15 reps
- Hanging Leg Raises – 3 sets x 12 reps
- Russian Twists – 3 sets x 15 reps per side
- Plank – 3 sets x 45 seconds hold
How To Progress Weekly
- Week 1-2: Focus on form and hitting the rep ranges.
- Week 3-4: Try to add weight to your big lifts (5-10 lbs).
- Week 5-6: Add a set or drop rest time for extra intensity.
- Week 7-8: Push for more reps with the same weight or increase weight again.
Don’t Ignore Recovery
You’re not growing in the gym—you’re breaking muscle down. The growth happens when you rest, sleep, and eat. Treat recovery like training:
- Sleep 7-9 hours.
- Eat enough carbs and protein to rebuild muscle.
- Take your rest days seriously.
- Do light stretching or walking on off days to stay loose.
Supplements: Do You Need Them?
You don’t need them, but a few can help:
- Whey protein: Convenient way to hit your daily protein goals.
- Creatine: Well-researched, safe, helps with strength.
- Caffeine: A morning coffee or pre-workout can help on tough days.
Common Mistakes To Avoid
- Lifting too heavy too soon. Ego lifting is how people get hurt.
- Skipping warm-ups or cooldowns.
- Not tracking your lifts. If you don’t know what you lifted last week, how can you beat it?
- Not eating enough. If you’re not in a slight calorie surplus, growth stalls.
- Changing the plan every week. Stick to this plan for 8 weeks. Then switch.
After 8 Weeks, What Next?
If you follow this plan and push yourself, you’ll be stronger, bigger, and probably more excited to train than when you started. After 8 weeks, you can run it back with new variations, switch to a new split, or take a deload week and then go again.
Final Thoughts
The biggest secret to growing strong isn’t a secret at all—it’s consistency. This 8 week workout for intermediates gives you the structure and variety you need, but you’ve got to show up, track your progress, and fuel your body.
Trust the plan, push your limits, and watch the mirror and your numbers change. Let’s grow!
