What is a good intermediate routine focused on general strength and size gains?
A. After a couple of months on the beginner routine, you should be ready for a 3 day intermediate split based around the big three (squat/bench/deadlift). Try something like the following: Monday: Deadlifts Chins (vary the grip) Barbell or dumbbell rows Standing EZ curl bar curls Hammer curls Wed: Flat barbell bench press Incline dumbbell press Shoulder press or military press Lat DB raises External Rotator work or rear delt work Skullcrushers Dips Friday: Squats (deep and heavy) SLDL (or Romanian deadlifts) Calves (standing and seated) You need to up the intensity on these. Take your sets to failure. Try to keep around 3 sets per exercise and pick a weight that allows you to get your desired rep range (which should vary from time to time).
