Weight Training Equipment Today

High Intensity Weight Training Routine For Intermediates

Now that you have had a good taste of 24 weeks of Hit (High Intensity Weight Training) at the beginners level, it is time to move ahead on your campaign of muscle growth, utilizing your weight training equipment to the fullest.

You should now be well rested from your first hard working 24 weeks of basic high intensity weight training routines. In this post i will outline the Intermediate level of  Hit routines.

There are 5 routines at this level , all performed on the same basis as the beginners routines with gradual reductions in duration and frequency.

You will start out with 5 workouts in the 2 week period with only 10 exercises per workout instead of  12. The first week as indicated in the high intensity weight training schedule at the bottom of the page, you will have 2 workouts , Monday and Friday or Tuesday and Saturday whichever you prefer. Then the following week will be Monday , Wednesday, and Friday, or Tuesday , Thursday, Saturday, with the  Wednesday or Thursday high intensity weight training workout being NTF (not to failure). All other workouts should be to momentary muscular failure.  By the time you finish the intermediate level you will have reduced your training to 3 workouts per 2 week  period consisting of 8 exercises in each workout.

NOTE – The high intensity weight training schedule shown at the bottom is configured to Monday , Wednesday , Friday workouts. Adjust your schedule accordingly always with the two day rest between weeks.

High Intensity Weight Training Routines

INTERMEDIATE HIT ROUTINE #1  (weeks  25-30)

1. Leg extension machine
2. Leg – curl machine
3. Squat with barbell
4. Standing – calf raise
5. Bent arm Pullover with barbell*
6. Incline Bench press with barbell*
7. Bent – over row with barbell
8. Triceps extension with one dumbbell
9. Bicep curl with barbell
10. Trunk curl on floor (or  Incline crunches)

*New Exercise

ITERMEDIATE ROUTINE #2  (Weeks 31-36)

1. Leg extension machine / Leg – curl machine
2. Stiff legged dead lift / leg press machine
3. Standing-calf raise machine / seated- calf raise machine
4. bent-arm pullover with barbell / straight arm pullover with one dumbbell
5. Incline bench press with barbell / bench press with barbell
6. Pull-down on lat machine*
7. Bent-over raise with dumbbells*
8. Tricep extension with one dumbbell / Bicep curl with barbell
9. Negative chin-up or negative dip
10. Side bend with dumbbell / reverse trunk curl on floor

*New exercise

Note – You will notice that there are two exercises listed for each#. Your to alternate these exercises between Monday and Friday, since now you are on two workouts per week as shown in the schedule for weeks 31-36. The new high intensity weight training exercises listed shown by the asterisk* are to be performed at each workout.

INTERMECIATE ROUTINE #3  (Weeks 37-42)

1. Squat with barbell / Leg- press machine
2. Standing-calf raise machine
3. leg-extension machine
4. Prone Back raise on bench* / stiff legged dead lift with barbell
5. Pull-down on lat- machine
6. Front raise with dumbbells
7. Lateral raise with dumbbells / Bent-arm fly with dumbbell
8. Bicep curl with dumbbell / Tricep extension with one dumbbell
9. Bench press with barbell / Bent-over row with barbell
10. Four way neck machine, front and back* / Four-way neck machine , side to side

*New exercise

Note- New exercise : four way neck machine

If you do not have access to weight training equipment to perform four way neck machine , you may use a spotter to apply pressure to the back and fore head while performing this exercise. While lying face down on a bench with your head over the end of the bench, have your spotter apply slight pressure to the back of your head as you raise your chin upward. Have pressure increased through 3rd rep. Re peat procedure while lying face up with spotter applying pressure to the forehead and bringing your chin toward your chest. have caution during this high intensity weight training exercise, as the neck is very sensitive to resistance.

You will notice that there are two exercises high intensity weight training listed for # 1, 4, 7, 8, 9, 10. Your to alternate these exercises between Monday and Friday, since now you are on two workouts per week as shown in the schedule for weeks 37-42. Also , one workout is to be NTF (not to failure) as indicated in the schedule at the bottom of the post.

INTERMEDIATE ROUTINE #4 (Weeks 43-48)

1. Leg extension machine / leg curl machine
2. Leg-press machine
3. standing-calf raise machine
4. Stiff-legged dead-lift with barbell
5. Straight-arm pullover with one dumbbell
6. Bench press with Barbell/Overhead press with barbell
7. Negative chin-up
8. Negative dip

Note- No new exercises introduced. By now you will have performed all exercises throughout the beginner and intermediate levels. Just as in weeks 37-42 you will have one workout that’s is to be NTF (not to failure). Alternate exercise #1, 6 between workouts

INTERMEDIATE ROUTINE #5 (Weeks 49-54)

1. Leg curl machine / Leg-extension machine
2. Squat with barbell / Leg-press machine
3. Standing-calf raise machine / Seated-calf raise machine
4. Bench press with barbell / Negative dip
5. Negative chin-up / Bicep curl with barbell
6. Lateral raise with dumbbells / Bent -arm fly with dumbbell
7. Overhead press with barbell / Tricep extension with one dumbbell
8. Trunk curl on floor / Reverse trunk curl on floor

Note- During this last 6 weeks you will drop the NTF workout and also only implement 3 workouts per two week period. Spread them out, e.g. Monday , Saturday , and then Wednesday of the second week as shown in the schedule. Alternate exercises between workouts. utilize your weight training equipment to the fullest.

Also try a test on four basic exercise , e.g. Leg extension, leg pres, bench press, and bicep curl. See how much weight you can lift for 10 intense reps. Check your strength. You should be able to lift twice the amount as what you did in your very first two weeks. If you had bench pressed 130 lbs in your first two weeks you should be able to press 260 for 10 reps.

Now that you have worked hard and intensely and have become much stronger than ever you can move to the advanced high intensity weight training techniques that we will go through in future posts at Weight training equipment today.

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