A 30-day intermediate bodybuilding workout routine is designed to help you build muscle, increase strength, and enhance your physique. This routine includes a mix of compound exercises, isolation exercises, and adequate rest days to ensure proper recovery. Please consult with a healthcare professional before starting any new exercise program, and adjust the weights and repetitions according to your current fitness level.

Week 1-2: Building a Foundation

• Day 1: Chest and Triceps

  • Bench Press: 3 sets of 8-10 reps
  • Dumbbell Flyes: 3 sets of 10-12 reps
  • Tricep Dips: 3 sets of 8-10 reps
  • Skull Crushers: 3 sets of 10-12 reps

• Day 2: Back and Biceps

  • Deadlift: 3 sets of 6-8 reps
  • Bent-Over Rows: 3 sets of 8-10 reps
  • Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps
  • Barbell Curls: 3 sets of 8-10 reps

• Day 3: Rest

• Day 4: Shoulders and Abs

  • Military Press: 3 sets of 8-10 reps
  • Lateral Raises: 3 sets of 10-12 reps
  • Front Raises: 3 sets of 10-12 reps
  • Planks: 3 sets of 30-60 seconds

• Day 5: Legs

  • Squats: 3 sets of 8-10 reps
  • Leg Press: 3 sets of 10-12 reps
  • Lunges: 3 sets of 10-12 reps per leg
  • Leg Curls: 3 sets of 8-10 reps

• Day 6: Rest

• Day 7: Cardio and Abs

  • 30 minutes of moderate-intensity cardio (e.g., jogging or cycling)
  • Ab Exercises (choose from crunches, leg raises, or bicycle crunches): 3 sets of 15-20 reps

Week 3-4: Increasing Intensity

• Day 8-14: Continue with the same exercises as Week 1-2 but increase the weight and aim for 1-2 more reps per set.

• Day 15: Rest

• Day 16-21: Continue with the same exercises but increase the weight and aim for 1-2 more reps per set. Also, add one additional set to each exercise.

• Day 22: Rest

• Day 23-28: Continue with the same exercises but increase the weight and aim for 1-2 more reps per set. Maintain the additional set from the previous week.

• Day 29: Rest

• Day 30: Full-Body Circuit

  • Perform a full-body circuit workout using compound exercises.
  • Squats, Push-Ups, Bent-Over Rows, Lunges, and Planks.
  • Complete 3 rounds with minimal rest between exercises.

This 30-day intermediate bodybuilding workout routine aims to build muscle and strength while allowing for proper recovery and adaptation. As you progress, you can adjust the routine by adding more sets or changing exercises to target specific muscle groups. Consistency, progressive overload, and proper nutrition are essential for achieving your bodybuilding goals.