Workout plan for muscle definition – Intermediate level

Having well-defined goals in the fitness world is one of the main steps to success because this will allow you to know what you need to achieve your goal:

• What kind of food

• What kind of training

• Which supplements can support a particular goal

To improve muscle definition is a very common goal in the fitness world and that is often associated with another concept of this world – the cutting phase (the phase in which the goal is to reduce to the maximum the accumulated fat and fight sagging, toning the muscles).

If you have between 1 and 3 years of experience in bodybuilding and if you want to burn some excess fat and tone your muscles, then see an example of a training plan of a week that I prepared for you to achieve this goal.

Improve muscle definition

Training, feeding and supplementation that are usually associated with the objective of improving muscle definition are directed towards fat burning and muscular toning, where an effective use of fat is intended as a source of energy to support the physical activity itself.

In a muscular definition process, the priority is not so much to decrease the numbers in the balance, but rather the percentage of fat, and maintain/increase the percentage of muscle mass, reaching a lean body in which the muscles are evidenced and toned.

In this process, training can be a great help, especially if you choose the right methods and types of exercises.

Of course, rest and nutrition should not be missed in your routine, but to respond to this goal and especially if you have any experience, you can always put more load and maintain a higher intensity in your workouts.

Types of training

When you already have a higher level of experience, such as the intermediate level, and when the phase of anatomical adaptation has been exceeded, you can explore new types of training that will stimulate your body in another way.

According to Tudor Bompa (et al.) in the book “Serious Strength Traning” the phase of anatomical adaptation

“Activates all of the muscles, ligaments and tendons of the body so they will better cope with the heavy loads of subsequent phases.”

In addition, it is a phase that can help to improve cardiovascular endurance, to help prevent the risk of injury and to promote symmetry between the different parts of the body.

After this phase is over, it may be time to search for new training and exercise options.

For example, doing a workout with super sets. A workout that I suggest to be done by people who already have some experience due to its degree of requirement.

You know what it is?

Basically, a training with super sets consists in the realization of two movements followed without pause between them, movements that can be directed to the same muscle group or to different muscle groups – can involve compound or isolated movements.

See more about this type of training here. 

Another advantage is that it helps you save a lot of time in the gym, so you have no excuse!

Training Organization

As I have already said, rest is fundamental – it helps you to recover to the following trainings in order to support your requirement and to promote muscle building and repair.

So, you have to add days of rest to your routine (see below my suggestion).

With regard to the number of series, rest time and repetitions:

• Sets: 3 series of each exercise

• Repetitions: 10 repetitions of each exercise

• Rest time (for exercises without super series) between series: 1 minute

• Rest time between repetitions: 30 seconds to 1 minute

I could give other examples of training for this phase, but this one, by experience, has given incredible results.

Planning workout for muscle definition: intermediate level

*AMRAP – As many repetitions as possible

Blue  – the exercises in super series

There are more training protocols for muscle definition, such as dropsets, but one step at a time…

This plan allows to create a better muscular definition with resistance already in a more advanced degree.

Very important is to add more regular cardio to your workout, with high intensity interval training (HIIT) being the best option, it is fast and effective at burning calories.

Good training!

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