At Top Workout Programs, you can find intermediate workout plans that are rated and reviewed by experienced trainers and licensed medical experts to help you picked the best plan for your fitness … This complete at-home program is divided into two phases, to take you from beginner to advanced in just 8 weeks!. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. The Equipment You’ll Need. 4 Day Split Intermediate Workout Routine for Mass. Choose Your Goal Build Muscle Lose Fat Increase Strength Body Transformation Improve Sport Endurance Healthy Lifestyle Contest Prep Other Start building a solid foundation for self-improvement and reach your full potential with the help of the Beginner Edition.. An intermediate workout plan will push your body to its limits, and this is good news if your body is plateauing. Here is my suggestion for a suitable three-day-split. Training Level: Intermediate Training Days: 4 Days Routine Duration: 5 to 6 months Warmup: 5–10 min warmup before you begin your workout Rest: 60 or 90 sec between sets Protein Intake: 1g of protein per pound of body weight ( Example: 200 pound= 200 gm protein) Calorie Intake: 20 or 30% more Fat Intake: 0.5 gram per pound of body weight If you worked out with my beginner workout plan and can now do 30 consecutive push-ups and 7 consecutive pull-ups, you are ready for a more evolved home exercise schedule.