Day 1
3 Days/Week Custom Intermediate Workout
Chest:
1 3 Day Intermediate Workout
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2 3 Day Intermediate Workout
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Delts:
3
3 Day Intermediate Workout
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4
3 Day Intermediate Workout
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Triceps:
5 3 Day Intermediate Workout
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
 
 Day 2
Back:
1
3 Day Intermediate Workout
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2 3 Day Intermediate Workout
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Biceps:
3
3 Day Intermediate Workout
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
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Traps:
SUPER
SET

4 & 5
4
3 Day Intermediate Workout
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
5
3 Day Intermediate Workout
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x ____
0 x ____
0 x ____
0 x ____
 Day 3
Legs:
1
3 Day Intermediate Workout
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2 3 Day Intermediate Workout
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
SUPER
SET

3 & 4
3
3 Day Intermediate Workout
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
4 3 Day Intermediate Workout
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____