Top Intermediate Workout Plans Rated and Reviewed by Expert Trainers and PhysiciansTop Intermediate Workout Plans Rated and Reviewed by Expert Trainers and Physicians

Intermediate Workout Plans The Complete List Rated and Reviewed

You have finally made it through your beginner’s workout program and you have started to settle into your new healthy lifestyle. You have followed your diet and exercise plan faithfully, and are familiar with the routines. Now that you’ve made it this far it is time to try something a little more challenging. An intermediate workout plan will push your body to its limits again, and this is good news if your body is plateauing.

If you are ready to move on to the next phase of achieving your fitness goals, then it is time to start an one of these workout plans. At Top Workout Programs you can find fitness plans that are rated and reviewed by experienced trainers and licensed medical experts. This way you can rest assured that you picked the best intermediate workout plan to help you meet your personal fitness goals.

Our experts are constantly searching for the best Workouts out there. Here is our editor’s Workout of choice within Intermediate Workout Plans
Editor’s choice: The Curve Ball Effect

Full Body Intermediate Workout Plans

Now that you have started to firm and tone muscle, and build more it is time to take your workout to the next level.

While beginner full body workout plans often spent only one week on each muscle group, this will change. Many intermediate workout plans will spend two weeks vigorously working a specific muscle group, before moving onto the next one.

Similar to split workout plans your workouts are often divided into upper and lower body, along with your core. This helps to ensure that muscles aren’t overworked, but still challenged.

Along with more strenuous exercises and reps, you will still be encouraged to follow a low fat diet.

Cardio will also be an important part of the workout, and some of the best rated full body fitness plans also come with high intensity training.

Since you have advanced to an intermediate full body workout plan, it only makes sense that you would also want to increase your strength and endurance.

You can find intermediate workout plans for home or the gym, and both are equally effective. The same is also true regarding equipment, since you goal isn’t to cut or define muscles you can get a full workout simply by using your body weight.

Top 10 Intermediate Workout Plans

Other Top Rated Workouts In This Category

Intermediate Workout Plans for Bodybuilding

Now that you have some experience with weightlifting and you know how to perform the exercises properly, it is time to move on to a more challenging workout.

Intermediate workout plans for bodybuilding will still require you to follow a structured diet that is high in protein and carbohydrates.

This will ensure that you have the energy you need to complete the strenuous routines, and the fuel needed to continue to build lean muscle mass.

The workout plan should also come with exercises that are designed to challenge your body so you can continue to see results. You should also expect to do cardio before and after each workout. If you want to get the most out of your bodybuilding plan you might want to get some cardio in on one or two of your scheduled recovery days.

Some of the exercise routines that you will want to look for in an intermediate workout plan will include,

  • Close and medium grip barbell bench presses
  • Standing and seated calf raises
  • Stiff legged barbell deadlifts
  • Standing Military Press
  • Standing Palms Up Barbell Behind the Back Curl

When these exercises are combined with other reps you can work on all of your major muscle groups.

Our editor’s choice for this Workout ProgramOur experts are constantly searching for the best Workouts out there. Here is our editor’s Workout of choice for the Intermediate Workout Plans

The Curve Ball Effect

Workout designed by Dr. Kathryn Harney
  • Duration:
  • Frequency: 3-5 times per week
  • Total Cost:     
  •   Money Back Guarantee

Fitness Goals:

  • Building Muscle
  • Fat Burning
  • Gain Strength

Intermediate Workout Plans for Strength

When you are looking for intermediate workout plans for strength you should be ready to decide if you want it to come with the 5/3/1 or Texas method.

Both are equally capable of building up strength and endurance, the right one for you will depend on how much calculating you want to do to ensure that you are lifting the right amount.

The best intermediate strength building workout plans will also come with plenty of cardio, including high intensity training. HIIT will push your body to its limits, while also building up strength and endurance.

If you are also looking to strengthen leg muscles and improve athletic performance, you may want to choose an intermediate workout plan that includes plyometric training.

Not only will this help to improve balance, agility and endurance, it will also strengthen thigh and calf muscles.

Intermediate Workout Plans for Weight Loss and Fat Burning

If you are looking for an intermediate workout plan to lose weight and burn fat, then you are probably already familiar with the lifestyle change this type of fitness program requires to be successful.

The plan you choose should require you to stay on a healthy low calorie and fat diet, with an emphasis placed on fresh fruit and vegetables.

By this time you might have noticed that most recipes and meal guides only include fish and poultry, and this is due to their low fat content.

Chances are now that you are looking for an intermediate weight loss workout plan you have probably plateaued. This means that no matter how many calories you cut out or the amount of time you perform the exercises you can’t seem to lose any more weight.

With an intermediate workout plan you will soon be challenging your body, and the pounds will start to fall off again.

Some of the aspects to look for in a top rated intermediate workout plan for weight loss will include plenty of cardio, including HIIT. High impact cardio has several advantages that can help the weight start to come off,

  • Boosts metabolism
  • Increases endurance
  • Builds strength
  • Firms muscle
  • Tightens saggy skin

Check out our expert editor’s choice for this Workout Program:
The Curve Ball Effect

Start this Workout Now

Intermediate Workout Plans to Build Muscle

The best intermediate workout plans to build muscle will challenge and keep them guessing. You will also notice that many of these exercise routines are similar at times to those found in body building programs.

This is because both programs are designed to help you increase muscle mass, only plans geared for bodybuilders often include routines that will help them get ready for competition.

Your diet will still be an important part of the workout plan, and you will want to make sure that you are getting plenty of lean protein, carbs and vegetables. If you want to build and define muscle, then you might want to include dairy in your daily diet.

When it comes to using equipment, it is not always required in an intermediate workout plan to build muscle.

You can build, strengthen and tone muscles using your own body weight, and there are several top rate workout programs designed just for this. If you want to work out at home, these might be the best fitness programs for you.

The workout plan should also include plenty of cardio since this warm your muscles up, and build endurance so you can power your way through the reps and exercises.


Abs and Core Intermediate Workout Plans

Your beginner’s program should have flattened your stomach and started to give you the appearance of a “six pack”, but if you want to sharply define your abs and core it is time to move on to an intermediate workout plan.

While you will be performing plenty of crunches, you can now expect to see your legs being incorporated into the exercises. Since you are trying to define your abs and core, it is crucial that you stick with a healthy, low fat diet.

Some of the exercises you’ll want to look for in an intermediate workout plan for your abs and core will include,

  • Oblique crunches
  • Reverse crunches
  • Hanging knee raise
  • Rope crunch
  • Oblique crossover crunch


Our Fitness Experts have ranked The Curve Ball Effect as
the choice Workout for this Program

Start this Workout Now


An intermediate workout plan is a fitness program that is slightly more challenging than one geared for beginners.

There are several ways workout plans can increase their intensity level, and this is done in order to produce better and bigger results.

The number of reps may be increased or you might need to press or lift more weight if you are building or toning muscle. If you goal is to burn more weight and fat, the intermediate workout plan will probably increase the amount and intensity of your cardio.

The other purpose of an intermediate workout plan is to get you ready to move on to the next level if that is your ultimate goal. Before you start any intermediate workout plan it is best to get approval from your primary health care provider.

There are several ways to tell if you’re ready to advance to an intermediate workout plan. If you stop seeing results and you’ve plateaued for several days, your body might be telling you that it is time to advance to the next level.

Experienced trainers at your local gym can also be a good source of information when you are trying to decide if you are ready for an intermediate workout plan.

The best way to know for sure is to speak with your primary health care provider. They know what your body is capable of, and if it is ready to be put through a challenging intermediate workout plan.

By the time you have advanced to an intermediate workout plan, nutrition should already be an important part of your daily lifestyle.

Regardless of the results you are trying to achieve, nutrition will play a key role in how successful you are on the workout plan.

You have already committed a large amount of time and effort to getting yourself in your current shape, and the last thing you want to do is ruin it by eating the wrong foods.

Your daily nutritional requirements will vary depending on the results you are trying to achieve. If you goal is to continue to build muscle then your diet will include plenty of protein, dairy and carbs, while the opposite will be true if you are trying to lose weight and burn fat.

You should expect to make some minor adjustments to your daily nutritional needs since you will be using more energy in the workout routines.

The answer to this question will depend on the workout plan and the results you are trying to achieve.

Many intermediate workout programs do call for the use of exercise equipment, especially if you are looking to build mass and cut muscles.

You can also find intermediate workout plans that are designed to allow you to use your body weight. Simply lifting and moving your body weight is a great way to tone and strengthen muscles, and build lean ones.

Since body weight exercise programs are also a good form of cardio you can also lose weight and improve your overall health. If you do want to get a cut and defined look and don’t want to pay for expensive fitness equipment, some intermediate workout plans come with helpful suggestions on how to incorporate household items into the exercise routine.

This way you can still get some of the benefits associated with using equipment, without the expensive price.

There are also some inexpensive pieces of gear that can be used to increase the intensity of your daily workouts. This often includes,

  • Hand weights
  • Jump ropes
  • Stability balls
  • Resistance bands

A large number of intermediate workout plans are designed to help men and women build muscle, and if followed correctly these programs can be extremely effective.

It is important to remember to first get approval from your primary health care provider before you start an intermediate muscle building workout plan.

Many of the exercise routines will still be the same, just the number of reps may have increased. The amount of weight you are required to lift will also increase since your goal is to build more muscle.

You can expect to still follow a strict meal plan on an intermediate workout plan, with an emphasis placed on protein, carbohydrates, dairy and vegetables.

Many people mistakenly believe that if they only want to lose weight there is no problem with skipping ahead to an advanced workout plan.

Since the fitness program is categorized as “advanced”, they often presume that it will automatically produce results in a shorter amount of time.

While you might not be performing the same grueling exercises as bodybuilders, workout programs for weight loss are not easy.

There are still plenty of strenuous workouts, even in a plan designed for beginners and if you advance too quickly you increase your risk for injury. The last thing you want to do is sideline your weight loss plan because you advanced before you were ready.

Taking the time to advance to the next level only when you are ready can produce results that will last. Not only does this give your body time to adjust, it also helps to cement the healthy habits you are developing.

You can find some intermediate workout plans that are marketed for men or women, but in reality they can be performed by anyone.

When you start looking at gender specific workout plans, it is usually because you have a certain goal in mind.

Women often want to lose weight and firm muscles, while men are usually more interested in looking cut and buff. This is not to imply that this is the same for everyone. Not all men want to put on massive muscle, and it is not uncommon to find women that do.

When you are looking for a top rated workout plan that best advice is to choose one based on the results that you want, and try and find one based solely on gender. If you do, chances are your choices will be limited.

As long as it has been approved by a licensed physician there really is no reason why adults over 50 can’t participate in an intermediate workout plan.

The cardio that is a standard part of these fitness plans can have several benefits that can help older adults enjoy fuller, more active lives.

Some of the benefits adults over 50 can enjoy will include,

  • Improved cardiovascular health
  • Lower blood pressure and cholesterol levels
  • Increased blood flow to arms and legs
  • Lower risk for developing osteoporosis
  • Improved energy levels

It is not uncommon for parents to wonder if an intermediate workout plan is safe for their teenager, especially since their bodies are still growing and changing.

In most cases the answer is “yes” teens can safely perform the exercise routines in an intermediate workout plan, and they are usually encouraged to follow the recommended diet.

Your teen’s primary health care provider will be able to best decide on the safety of the intermediate workout plan.

One thing parents, coaches and trainers will want to watch out for is how involved the teen is in the workout plan. Some teenagers can become obsessive, and this can lead to health problems.

Make sure that your teen is following a nutritious diet and not overdoing the workouts, and this could be the first towards living a healthy and active life.

Not all workout plans call for supplements, regardless of its intensity level, but they can be helpful if you are trying to build muscle mass.

Protein supplements like Creatin can help you safely “bulk up”, but it is important to first speak with a licensed physician before you make any changes to your daily diet.

When a supplement is combined with an aggressive training program, it can even help skinny guys put on lean, healthy muscle mass.

Whether you are trying to lose weight, increase strength or build muscles you should expect the intermediate workout plan to include HIIT routines. The high impact cardio will help push you to your limits and take your training to the next level, which is the purpose of advancing to an intermediate workout.

Once you are ready for these intensive workouts you will need to challenge your body to continue to see results, and the best way is often with HIIT.

When it comes to plyometric training whether or not it is included will depend on the specific workout. Since plyometric training stretches and contracts your muscles it is often a part of intermediate muscle and strength building workout plans, and these exercises are often used by athletes to improve their performance.

Plyometric training is not intended for beginners, and you will want to check with your primary health care provider before you start these intensive exercises.

You will be doing cardio on an intermediate workout plan, usually 15 to 20 minutes a day. Not only is this an excellent way to warm and loosen your muscles, it also boosts your metabolism and energy levels.

The cardio will probably be more intensive on an intermediate workout plan, and this is due to the fact that you need to keep pushing your body if you want to continue to see results.

Don’t be surprised if you find yourself sweating through HIIT training. These high impact cardio exercises will help you burn fat and calories, along with strengthen and tone muscles.

You should also expect the workout plan to end with a short bout of low intensity cardio to help your muscles relax and cool down.

As long as you stay with an intermediate workout plan for weight loss you can burn excess fat without putting on a lot of muscle. Simply stick with a healthy low fat and calorie diet and follow the workout schedule, and you can continue to meet your weight loss goals.

Even if the exercise routines call for reps with weights, you still don’t have to worry about gaining a lot of muscle mass.

Working out with some weights will help firm and tone muscles so you have a lean and long physique. These exercises can also help tighten sagging skin that is a common problem with significant weight loss.

Just remember to look for an intermediate fat burning workout plan that includes plenty of cardio if you want to get the best results.

Circuit training is often an important part of strength and muscle building workout plans, along with ones designed to burn fat and calories.

Circuit training is a series of high intensity aerobic exercises that are designed to be completed in a specific order in a set amount of time.

The exercises help target strength and endurance, and these traits are important if you want to continue to build lean muscle or burn fat and calories. While it is most often found in intermediate and advanced workout plans, you can also find circuit training in some beginners’ fitness programs.

Intermediate strength and lifting workout plans are not the same, though they are often confused. Strength building intermediate workout plans typically call for plenty of cardio, and often concentrate on your entire body and not on specific muscle groups.

The goal is to usually improve your overall strength and endurance so you can continue to meet and exceed your fitness goals.

Intermediate workout plans for lifting typically concentrate on form, instead of the number of reps. By the time you are ready to advance to an intermediate workout plan you should already be putting on muscle mass, and now just need to perfect your technique so you can continue to see results.

These workout plans are also designed to help you safely move on to an advanced program, when you are ready.

This question is a little difficult to answer, since it will depend on the “look” you are trying to achieve. For most people these workout plans are simply the next step they need to take to achieve their ultimate fitness goals.

This can be anything from getting ready for a competition to improving their athletic performance or simply keeping their bodies in amazing physical shape.

If your idea of aesthetics is to have cut muscle mass, an intermediate workout plan can help you achieve your goals. However, if you only need to lose a few pounds so you can wear your bikini with confidence you will probably get the results you want from a beginners’ weight loss workout plan.

There is an ongoing debate over which is more effective in an intermediate workout program for lifting, the Texas Method or Wendler’s 5/3/1.

Both of these programs are capable of improving strength, endurance and building muscle, and the right one for you might be just a matter of personal preference.

The Texas Method is designed to eliminate the fatigue many lifters feel by the end of the week. The program is designed to be repeated week after week, and it can be tweaked to fit your skill level. It calls for 3 days of lifting and 4 for recovery.

Monday is devoted to volume, while Wednesday is a lighter day. Friday is the intensity day, and the goal is to add 5 extra pounds per week. This way you can continue to see results, without straining or overtiring your muscles.

In comparison the Texas Method is much easier to understand and follow than Wendler’s popular 5/3/1 program. The concept of the program is maximum training, stopping right before failure, and if your goal is to put on a lot of muscle mass this might be the right plan for you.

The program is designed to run for a month, with 4 mini cycles to follow throughout. The calculations can get a little complicated when you are trying to figure how much weight to safely increase each week, but if you are willing to stick with the program the results are well worth it.

You can find intermediate workout plans for home that are just as effective as ones geared for use at a gym. If you put in the same effort and time working out at home, these intermediate workout plans can be just as effective.

You will want to make sure that you have the necessary equipment if it is needed, but you can also find ones that only require you to lift and move your body weight.

If the workout plan was recommended by an experienced trainer, your coach or primary physician then it is probably the right program for you.

If you selected it on your own and you are still plateauing, it might not be challenging enough for your level of fitness.

Before you start adjusting exercise routines, it is important to seek advice from a professional trainer or licensed physician. You don’t want to turn to an advanced one before you are ready to put your body through the grueling exercises.

A couple of ways you might be able to tell if you are on the right intermediate workout program are,

  • You feel like you are being challenged
  • The routines are not boring
  • You start to see results after the first week or so
  • The workout routines fit with your busy schedule

There are several places where you can find the best workout plans. Friends and family with similar health and fitness goals can often recommend an intermediate program that has worked for them.

Experienced trainers at your local gym can also be invaluable sources of information, along with licensed physicians.

You can also find effective intermediate fitness plans at Top Workout Programs. Here the exercise plans are rated and reviewed by knowledgeable trainers and licensed fitness experts so you can rest assured the workout program will produce the results you want.

Don't forget to check out our expert's Workout of choice for this Program:
The Curve Ball Effect

Start this Workout Now