This is the complete intermediate workout from The Booik of Muscle. I made workout sheets to take to the gym with me and I'm sharing them with you. Please buy the book if you don't own it and want to use these sheets.
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STAGE 1 INTERMEDIATE PROGRAM
WEEKS 1-3WEEK 1 WEEK 2 WEEK 3
WORKOUT A
EXERCISE REPS TEMPO REST (sec)
WARMUP WORK
CONTROLLED AB CIRCUIT
0 10 5-sec 0
0 10 0
0 15-30 303 0
0 10 5-sec holds 60-120
CALF TRISET
Optional 10-15 15-20 321 0
Optional 10-15 15-20 321 0
Optional 10-15 15-20 321 60-120
SUPERSET 1
Optional 10-15 15-20 321 0
Optional 10-15 15-20 321 60-120
SUPERSET 2
12 12-15 321 0
12 12-15 321 60-120
SUPERSET 3
10 12-15 321 0
10 12-15 321 60-120
SUPERSET 4
8 8 613 0
8 8 613 60-120
*1 set of warmup = 60% of weight for work set.
1 THIN TUMMY
2 CURLUP, CHEATUP + SLOW LOWER OR CURLUP ARMS STRAIGHT AND PARALLEL TO THE FLOOR
5-15-sec lowering or 515
3 RUSSIAN TWIST
4 PUSHUP HOLD, HANDS & FEET
5 STANDING SINGLE-LEG CALF RAISE
6 CALF RAISE ON LEG PRESS MACHINE, SINGLE LEG
7 SEATED CALF RAISE, SINGLE LEG
8 DUMBBELL WRIST CURL
9 DUMBBELL WRIST EXTENSION
10 DUMBBELL LYING PULLOVER
11 DUMBBELL SEATED LATERAL RAISE
12 DUMBBELL SEATED SHOULDER PRESS PALMS IN
13 LAT PULLDOWN BEHIND NECK
14 BARBELL SEATED SHOULDER PRESS
15 LAT PULLDOWN
STAGE 1 INTERMEDIATE PROGRAM
WEEKS 1-3WEEK 1 WEEK 2
WORKOUT B
EXERCISE REPS TEMPO REST (sec)
WARMUP WORK
CONTROLLED AB STRAIGHT SETS
0 10 5-sec 30
0 10-15 313 30
0 10-15 313 30
0 10 5-sec holds 30
BICEPS TRISET
10 10 321 0
10 10 321 0
10 10 321 60-120
TRICEPS TRISET
10 10 321 0
10 10 321 0
10 10 321 60-120
LOWER BODY SUPERSET 1
15 12-15 321 0
15 12-15 321 60-120
LOWER BODY SUPERSET 2
0 5-20 321 0
0 10-20 321 60-120
LOWER BODY SUPERSET 3
8 5-20 311 0
8 5-20 311 60-120
LOWER BODY SUPERSET 4
Optional 10-15 8 316 0
1 TOES TO SKY
2 CURLUP, LEGS IN AIR, HANDS ON OPPOSITE SHOULDERS, ARMS ACROSS CHEST
3 SIDE RAISE
4 SEATED THIN TUMMY AND CHEEK SQUEEZE
5 EZ-BAR BICEPS CURL, WIDE GRIP
6 EZ-BAR BICEPS CURL, REVERSE GRIP
7 EZ-BAR BICEPS CURL CLOSE GRIP
8 TRICEPS PUSHDOWN, REVERSE GRIP
9 TRICEPS PUSHDOWN, WIDE GRIP
10 TRICEPS PUSHDOWN, NEUTRAL GRIP
11 LEG CURL, SINGLE LEG
12 LEG EXTENSION, SINGLE LEG
13 SINGLE LEG STIFF-LEGGED DEADLIFT
14 SINGLE LEG SQUAT, ON LOW BLOCK
15 KING DEADLIFT
16 SINGLE LEG SQUAT, OTHER LEG OUT IN FRONT
17 DEADLIFT
Optional 10-15 8 316 60-120
*1 set of warmup = 60% of weight for work set.
18 BARBELL SQUAT
WEEK 3
STAGE 1 INTERMEDIATE PROGRAM
WEEKS 1-3WEEK 1 WEEK 2
WORKOUT C
EXERCISE REPS TEMPO REST (sec)
WARMUP WORK
CONTROLLED AB CIRCUIT
0 10 5-sec 0
0 10 0
0 15-30 303 0
0 10 5-sec holds 60-120
DUMBBELL SHRUG TRISET
10 10 321 0
10 10 321 0
10 10 321 60-120
SUPERSET 1
Optional 10-15 15-20 321 0
Optional 10-15 15-20 321 60-120
SUPERSET 2
12 12-15 321 0
12 12-15 321 60-120
SUPERSET 3
10 10-12 321 0
10 10-12 321 0
SUPERSET 4
8 8 613 0
8 8 613 60-120
*1 set of warmup = 60% of weight for work set.
1 THIN TUMMY
2 CURLUP, CHEATUP + SLOW LOWER OR CURLUP ARMS STRAIGHT AND PARALLEL TO THE FLOOR
5-15-sec lowering or 515
3 RUSSIAN TWIST
4 PUSHUP HOLD, HANDS & FEET
5 DUMBBELL SHRUG, BEHIND BODY
6 DUMBBELL SHRUG
7 DUMBBELL SHRUG TO FRONT
8 BARBELL WRIST EXTENSION
9 BARBELL WRIST CURL
10 REVERSE DUMBBELL FLY
11 DUMBBELL FLY
12 DUMBBELL ONE ARM BENT OVER ROW
13 DUMBBELL BENCH PRESS, INCLINE, NEUTRAL GRIP
14 SEATED CABLE ROW
15 BARBELL BENCH PRESS, FEET ON BENCH
WEEK 3
STAGE 1 INTERMEDIATE PROGRAM
WEEKS 4-6WEEK 4 WEEK 5 WEEK 6
WORKOUT A
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
ENDURANCE AB CIRCUIT
0 0 1 10-30 313 0
0 0 1 10-30 311 0
0 0 1 10-30 202 0
0 0 1 10-30 301 60-120
SUPERSET
1 10 STRIP 10+10+10 311 0
1 10 1 10 311 60-120
SUPERSET
1 10 STRIP 10+10+10 311 0
1 10 1 10 1.5 60-120
STRAIGHT SETS
1 10 2 10 311 120
SUPERSET
1 10 STRIP 10+10+10 311 0
1 10 1 10 1.5 60-120
STRAIGHT SETS
1 10 2 10 311 120
*1 set of warmup = 60% of weight for work set.
1 THIN TUMMY, LIFT ONE LEG
2 CURLUP ARMS STRAIGHT AND PARALLEL TO THE FLOOR
3 RUSSIAN TWIST
4 MODIFIED V-SIT
5 DUMBBELL SEATED BICEPS CURL WITH TWIST
6 EZ-BAR BICEPS CURL REVERSE GRIP
7 REVERSE DUMBBELL FLY
8 SEATED CABLE ROW, REVERSE GRIP
9 SEATED CABLE ROW
10 DUMBBELL LYING PULLOVER, 1 DUMBBELL IN 2 HANDS, ACROSS BENCH
11 LAT PULLDOWN, WIDE GRIP
12 LAT PULLDOWN, NEUTRAL GRIP
STAGE 1 INTERMEDIATE PROGRAM
WEEKS 4-6WEEK 4 WEEK 5 WEEK 6
WORKOUT B
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
ENDURANCE AB STRAIGHT SETS
0 0 1 10-30 311 30
0 0 1 10-30 311 30
0 0 1 10-30 311 30
0 0 1 10-30 311 30
SUPERSET
1 10 STRIP 10+10+10 311 0
1 10 STRIP 10+10+10 311 60-120
STRAIGHT SETS
1 10 2 20 311 120
TRISET
1 10 1 10-20 311 0
1 10 1 10 311 0
1 10 1 10 311 60-120
STRAIGHT SETS
1 10 2 10 311 120
STRIP SET
1 15 STRIP 15+15+15 311 120
*1 set of warmup = 60% of weight for work set.
1 TOES TO SKY, ONE KNEE BENT
2 CURLUP LEGS IN AIR, HANDS ON FOREHEAD, ELBOWS IN