Week 161 :: What Is The Best Intermediate Split-Training Routine For Gaining Mass?

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TOPIC: What Is The Best Intermediate Split-Training Routine For Gaining Mass?

For the week of: 6/02 - 6/08
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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You have finally built enough strength in your muscles to move on to a more intermediate program to push yourself to a new level of growth.

What is the best intermediate split-training routine for gaining mass? Be specific.

What are the differences between a beginner, intermediate and advanced bodybuilding workout?

How long is the transition from beginner to intermediate, then intermediate to advanced?

Bonus Question: Do you consider yourself a beginner, intermediate, or advanced bodybuilder?

* IMPORTANT: Please make sure your responses are original and not copied from previous topics.

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[AlphaStyles]

Any routine that has you eating above your maintenance caloric intake which most beginner/intermediate lifters don't do.

[toirtap53]

Intermediate Split Training Routine for Mass!


For the beginner bodybuilder, the most important things to focus on are increasing base strength and muscle and decreasing bodyfat. Therefore it is necessary to have a good nutrition plan and cardio regimen in addition to lifting. During the first few months is when you will see the greatest changes in your body. However, with after about the first six months of training, plateaus start to become a factor. In order to keep improving, you need to start hitting your muscles harder.

This is where split training comes in. Split training allows you to focus more on each muscle group and train each one harder. Instead of doing a few exercises for each bodypart, you need to hit each muscle group harder by doing more exercises. It's also time to start doing more isolation exercises such as cable crossovers.

Because this workout is supposed to pack on mass, we'll still focus on the muscle groups that will grow the most. This means that the focus is still going to be on the legs, chest and back, as well as shoulders to some extent. The smaller muscle groups like the biceps, triceps and calves will be worked both on days when you work larger muscle groups (biceps when you train lats for example) and also on their own days.


Monday: Chest and Shoulders
Dumbbell Bench Press
Make sure to use the full range of motion with these. These will tighten up your chest by making you balance the weights.
3x6-8
Incline Dumbbell Flyes
These will work the inner part of your upper chest.
3x8-12
Wide-grip Bench Press
These will target the outsides of your pectorals and add width to your chest.
3x12
Arnold Presses
This was one of Arnold's favorite shoulder exercises. It allows for a full range of motion without putting undue stress on the joints in the shoulder.
3x12-15
Behind the neck press
This exercise will work a different part of the shoulders than you are probably used to.
3x8
Rear Delt Raises
These work the rear delts, a problem area for many bodybuilders. Hold the last rep for 10 seconds on each set.
3x15
Upright Barbell Rows
These will work both the shoulders and traps. Try to hold the last rep for a couple of seconds.
3x10-12
Wednesday: Lats and Triceps
Pullups
Do these a different way each set i.e normal, wide grip, or rear pullups
3xMax
Seated One Arm Rows
These will allow you to focus on each lat separately.
2x12-15
Bent over Barbell Rows
These will hit more the middle back than the lats.
3x10-12
One arm Dumbbell Rows
Try doing these with a variety of approaches. Turning your palms up will work the muscle in different places than barbell rows can.
2x12-15
Triceps Rope Pushdowns
These are a classic exercise. Make sure to use as much of the full range of motion as possible.
3x10-12
Friday's workout: Legs and Biceps
Standing One Arm Triceps Extension
Make sure that you don?t put too much pressure on the shoulders when doing these.
3x10-12
Triceps Dips
Do these weighted if possible.
3xMax
Friday: Legs and Biceps
Barbell Hack Squats
Instead of doing your regular old squats, we'll do hack squats. These will work the outside sweep of the Vastis Lateralis.
3x5
Dumbbell Rear Lunges
This is a great exercise for focusing on each leg individually, allowing you to fix any symmetry problems you might have.
3x8 (each leg)
Leg Extensions
These will burn out your quads after the previous two exercises. Make sure to get a full range of motion in order to work the muscle group fully.
4x10
Romanian Deadlift
While these have probably been a part of your workouts before, it will remain a part of this because it is a huge mass builder.
5x5
Leg Curls
Do these one leg at a time if possible and make sure to use the full range of motion each time. Make sure that, though your hamstrings may be burning at the end of the set, you don't rest with the weight still on your legs, as this is awful for your knees.
3x10 (each leg)
Calf Presses
Do these also one leg at a time so that you can work out any problems with symmetry you may have.
3x10 (each leg)
Hyperextensions
These will round out the back workvand give you the Christmas tree look that bodybuilders get in their lower backs.
2x10
Hammer Curls
These will work the brachialis more than normal curls.
3x10-12
Spider Curls
These, like preacher curls, will isolate the biceps. Unlike preacher curls these allow you to get the full range of motion.
3x8-10
Reverse Barbell Curls
These will work the forearms hard and the biceps to a lesser extent. Great way to finish the workout
3x10-12

A note on abs:
While there are no abs exercises in this workout program that does not mean you shouldn?t still work abs. At the end of each workout you should throw in at least 2 abs exercises such as cable crunches or leg raises. Make sure to switch these up every few weeks.
The beginner bodybuilder has two goals, gaining muscle and losing fat. The latter is probably the most important thing to work on. A novice should stick to mainly compound exercises with few isolation exercises mixed in. These workouts are designed to build up strength and mass.
The intermediate bodybuilder has the same two goals. This time, losing fat shouldn?t be as big of an issue. For the intermediate bodybuilder improvements come from working each muscle group as hard as they can. This is why split routines are popular among intermediates. These workouts are designed to hit each muscle group hard.
The advanced bodybuilder no longer worries too much about losing fat. Instead they want to still gain what muscle mass they still can and improve their definition. High intensity work, such as drop sets, play a big role in advanced workouts.

There are no specific rules for how long it takes to go from beginner to intermediate or from intermediate to advanced. As a rule of thumb, however, it generally is the case that after about 12 weeks to 6 months of training a beginner is now an intermediate and after another year to two an intermediate is now advanced.

[jam661]

If you're trying to gain mass, you can do an upper body/lower body split. Stick to compound movements and isolation movements and try to keep the total sets per day no more than 20. Any more than that and you may not have the energy to do them with intensity.

The split below is perfect for intermediate level bodybuilders/athletes who have a good understanding of the fundamentals in the gym and would like a good mass building routine. It takes place over a four-day time period, with rest days run as follows:
Day 1: Workout
Day 2: Workout
Day 3: Rest
Day 4: Workout
Day 5: Workout
Day 6: Rest
Day 7: Rest

Here's a good four-day split:
D1: Back, traps , abs
D2: Chest, delts
D3: Rest
D4: Arms Biceps,abs
D5: Legs
D6: Rest
D7: Rest
D1: lat-pull downs 4x8-10, Bent-over barbell rows 4x8-10, Dumbell rows 4x8-10, Seated rows 4x8-10, Deadlift 3 x8-10, Dumbell shrugs 4x12-15, crunch 3x 20, Leg raise 3x 20
D2: Bench press 4x8-10, Incline bench press 4x8-10, cable-crossover 3 x 8-10, Front Lateral raise 3x8-10 Side lateral raise 3x8-10, Rear lat raise 3x 8-10
D4: Barbell curl 4 x 8-10, hammer curl 3x8-10, High cable curls 3x8-10 Triceps: Seated overhead tricep extension 4x8-10, Rope pressdown 3x8-10 Close grip bench press 3x8-10 cable crunch 3x 15-20, Hanging leg raise 3x 12
D5: Squat 4x8-10, Leg press 4x 8-10, Leg extensions 3x8-10, Leg curl 3x8-10, Standing calf raise 3x 12-15, Seated calf raise 3x 12-15

You also must have your calorie intake planned, because in order to grow new muscle you must increase your calorie intake. Exactly how much and what do you need to eat? Gaining muscle isn't the same as gaining weight you need to make sure it's muscle your putting on not fat. So get no fewer than 20 calories per pound of bodyweight per day. You're protien intake should be no less than 1.5 grams per bodyweight. Now that you'll be training hard you need to energy to help you in those intense workouts you're carb intake should be about 2 grams per bodyweight this will also keep glycogen storages full which will lead to greater muscle gains. Fat is important also but of couse healthy fats this helps to promote recovery and maintain testosterone levels.Eat at least 0.5 grams of healthy fats per pound of bodyweight.

What are the differences between a beginner, intermediate and advanced bodybuilding workout?
When you are a beginner you want to get the feel of how working out is. When beginning you might not be able to lift as much as others when you first walk into the gym your body isnt use to the stress your about to put on your body from weights.Some beginners do well with a three-day, Monday, Wednesday, Friday split, an example of which would be:Monday: chest, triceps, abs. Wednesday: legs, lower body, shoulders. Friday: back, biceps, abs As a beginner you want to get use to the weights and start building your frame. A intermediate bodybuilding workout would basically be what i listed above, now that you have gained more experience and your mentality and muscles have grown it might be time to change your training split.And Advanced bodybuilding workout include different routines and different types of training. From experience these bodybuilders know what they want to work on and what they would like to improve on to pack on more muscle or just to improve there personal well being.

The process of going thru the levels of bodybuilding are on you. It may take some people longer to progress than others and some progress quick. Remember to always have a clean diet and change your routines every so often to avoid stopping at plateaus and to continue on muscle growth.


I would consider myself an advanced bodybuilder because of my experience and my personal fitness. I may not be 200 pounds of muscle or be able to bench 500 pounds but i would consider myself being a fit teenager, who knows a thing or two about nutrition and weightlifting that's why i progess to grow every day to get to that point.

[Sain]

You have finally built enough strength in your muscles to move on to a more intermediate program to push yourself to a new level of growth.

What is the best intermediate split-training routine for gaining mass? Be specific.

A Push/Pull split is great split in which will allow you to see a good amount gains; plus its structure allows for great deal of customization. Now, no specific workout can guarantee to be the best routine for gaining mass, because in the end it all boils down to your diet. But a good/strict diet coupled with a high intensity workout will lend itself to gaining mass.

Split- training is often the workout of choice as it allows you to train harder and more frequent. Split training utilizes compound exercises that are complimented with single-joint isolation exercises. Also, because complimentary muscles groups are trained on separates days; split-training allows you to add in a few more exercises per workout and still keep your muscles fresh for you?re your next workout.

Monday
Push Day ? (90 -120 seconds between sets)

Chest
BB Flat Bench 3 x 10
DB Incline Press 2 x 10

Shoulders
Bradford/Rocky Press 3 x 10
Butterfly Laterals 2 x 10
Triceps Close Grip Bench 3 x 10
Skull Crushers 2 x 10


Wednesday
Pull Day ? (90 -120 seconds between sets)

Back
BB Row 3 x 10
Traps 3 x 10
Pullover 2 x 10

Biceps
BB Curl (Wide/Close Grip) 1 x 10
Preacher Curls 1 x 10
Hammer Curls 1 x 10


Friday
Leg Day ? (90 -120 seconds between sets)

Legs
Squat 3 x 10
Seated Calf Raise 3 x 10
Good Mornings 2 x 10
DB Lunge 2 x 10

Abs
(2) exercises of your choice for Abs


What are the differences between a beginner, intermediate and advanced bodybuilding workout?

The difference between Beginner, Intermediate and Advanced work outs boils down to simply the intensity in which the muscles are being trained at. Beginners are usually told to start with a full body workout, one that utilizes mainly compound lifts. (Squat, Deadlift, Bench) This helps build a strong base as the workout targets large groups of muscle. These routines are also designed to keep the beginner from over training, a common problem for those new to the gym. These full body workouts are straight forward and workout rotation is simple, which is an advantage to a beginner.


Intermediate workouts are a bit more targeted. Because the intermediate bodybuilder is a tad more disciplined, both in terms of time commitment and technique; workouts can now span across the week, instead of the typical 3 day rotation, 4 day rotations are usually implemented. This allows for a more specialized approach when working out. Workouts routines are now meant to target a specific area, with single joint exercises to compliment the compound lifts. Because of this muscle groups can be worked in greater frequency


Advanced workouts are meant to push the bodybuilder?s limits. These routines are always tailored with a specific goal. Things like genetics, exercise experience, fitness goals, and time availability all are factored in. An experienced bodybuilder can take these factors and a plethora of other things into account and tailor a workout routine that meets their specific goals. The competence between what is needed, how to get it and the drive to get it done is what separates the advanced bodybuilder from the rest.



How long is the transition from beginner to intermediate, then intermediate to advanced?

The line between the classes is a blur, because a lot of factors come into play. When trying to differentiate between beginners, intermediate and advanced bodybuilders. It is impossible to place a time limit on the transition between the classes.

I believe though, that once a beginner has a full grasps on the fundamental of the gym, a good understanding on how to perform different lifts, understands their personal limits and has the knowledge to structure their own diets; that they can be considered intermediate bodybuilders.

The transition to advance comes with time and experience. Knowing how your body reacts to certain types of workouts, your own personal experience with supplements and what diets work best for you; all come with trial and error. One you have enough experience under your belt you are able to take your workouts and nutrition to the next level. This is what separates the advanced bodybuilders from the rest.

[soundcheck129]

You have finally built enough strength in your muscles to move on to a more intermediate program to push yourself to a new level of growth.

Congratulations, you've made it - you're no longer a "newb." You've started to know what you're doing in the gym, and now people are looking at your arms because they actually have muscles and don't look like sticks. No time to party though - this is where the hard work begins. Without being able to rely on "newb gains," making progress can be more difficult, so you're going to really have to challenge your body. At this point, you'll probably want to adopt a body part split, so you can give more attention to each muscle group and spur some real growth. But while you'll be doing a little more specialization here, don't neglect the big lifts that got you to this point - squats, bench press, and deadlifts. These are still phenomenal for gaining muscle and you won't want to stop doing them. And if you haven't been doing them up until this point...you'd better start now!

What is the best intermediate split-training routine for gaining mass? Be specific.

At the intermediate level, a body-part split is pretty standard. Usually, this involves working just one or two muscle groups per day and hitting each of these groups just once each week. Additionally, because you can't really rely on "newb gains" anymore, I think it's important to add some cardio or conditioning work if you haven't been doing any up until this point. This will help keep your metabolism red hot and prevent unwanted fat gain, as you'll need to be eating a lot to progress.

I'm a fan of lifting heavy, so most of the rep schemes will be kept low. You may also want to incorporate some drop sets or super sets to kick up the intensity. In a drop set, you perform the first set as normal, and then drop the weight and perform additional reps with no rest. In a super set, you alternate between sets of two (usually antagonistic, or opposite) exercises. These challenge your body and provide some great pumps.

Sunday: Legs
Leg Extension: 3 x 6-8
Lying Leg Curl: 3 x 6-8
Squats: 3 x 4-6
Calf Raise: 3 x 6-8
Stiff-Legged Deadlift: 3 x 4-6
Leg Press: 3 x 4 - 6

Monday: Chest and Shoulders
DB Shrugs: 3 x 6-8
Decline Press: 3 x 6-8
Military Press: 3 x 6-8
Bench Press: 4 x 4-6
DB Fly: 3 x 6-8
Lateral Raise: 3 x 6-8


Tuesday: Cardio

10 minutes LISS, 20 minutes HIIT, 10 minutes LISS

OR

Deck of Cards


Wednesday: Biceps and Triceps
Skull Crushers: 3 x 6-8
Chin Ups: 3 x As Many As Possible
Overhead Triceps Extensions: 3 x 4-6
Barbell Curls: 3 x 5-7
Close-Grip Bench Press: 4x4-6
Concentration Curls: 3 x 5-7


Thursday: Cardio

10 minutes LISS, 20 minutes HIIT, 10 minutes LISS

OR

Body Weight Circuit (repeat as desired):

50 Squats
25 Pushups
25 Mountain Climbers
50 Bicycle Crunches
25 Burpees
15 Pullups


Friday: Back
Lat Pulldown: 3 x 6-8
Good Mornings: 3x 6-8
Deadlift: 3 x 4-6
Rack Chin-Ups: 3 x 4-6

Saturday: Off

What are the differences between a beginner, intermediate and advanced bodybuilding workout?

There are many differences between workouts depending on the experience level of the lifter, as some techniques are best left to those who have trained before and are stronger. For the most part, beginners should keep it as simple as possible and try not to worry about different rep schemes, body part splits, or excessive use of isolation exercises. Here's a basic outline of what typical workouts will look like based upon experience level.

BEGINNER:
- Full Body Split
- Three Workout Days Per Week
- Heavy Reliance on the "Big Three:" Deadlifts, Squats, Bench Press
- One or Two Rep Ranges
- Straight Sets without more advanced techniques
- Usually no added Cardio

INTERMEDIATE:
- Body Part or Push/Pull, Upper/Lower Split
- Three or Four Workout Days Per Week
- Reliance on Compound Lifts but also Isolation Exercises
- Multiple Rep Ranges
- Techniques such as Super Sets, Drop Sets
- Additional Cardio/Conditioning/Abdominal Days

ADVANCED:
- Body Part Split or Sport-Specific Training
- Four or Five Workout Days Per Week
- Compound Lifts and Isolation Exercises, Pylometric Training
- Multiple Rep Ranges
- Advanced Techniques such as Rest-Pause, Forced Reps, EDT, Wave Loading
- Additional Cardio/Conditioning/Abdominal Days
- Possible Days with Multiple Sessions

How long is the transition from beginner to intermediate, then intermediate to advanced?

The transition period varies depending on the individual. The harder one works, the quicker one will progress. Dedication makes a big difference, and one who makes bodybuilding a lifestyle rather than just an occasional hobby will see more impressive results. Generally, though, one is no longer considered a beginner after about four months of training. Though this does not necessarily mean one is ready to take on advanced lifting techniques, the lifter should be ready to move on to slightly more complicated things - perhaps a body part split and some isolation exercises.

The transition from intermediate to advanced is much harder to define. At this point, the dedication factor becomes more relevant, and the amount of time spent training as well as improving oneself outside of the gym comes into play. One cannot progress from intermediate to advanced merely by lifting on occasion for a long period of time. Becoming "advanced" requires additional knowledge - of training, nutrition, and of one's own body. The intermediate classification covers a lot of ground and a variety of experience levels, as the difference between a beginner and advanced lifter is vast. To become an advanced lifter can take years of effort beyond the intermediate level. In my opinion, you can't really be an advanced bodybuilder unless you make it a central part of your life and a top priority. An advanced lifter generally understands exercise science and may be considering competition.

Bonus Question: Do you consider yourself a beginner, intermediate, or advanced bodybuilder?

I'd have to consider myself an intermediate bodybuilder. While I've put in enough time and energy to progress beyond the beginner level, I am nowhere near the advanced level. At this point, I don't have the desire to make bodybuilding my entire lifestyle, though I have a lot of respect for those that do. I'm not sure whether I will ever reach the advanced level, but there is plenty of room to operate at the intermediate level, so I won't have to worry about progress coming to a halt unless I take things up to the next level. I think that advanced bodybuilders have loftier, more complex goals than the average person, and I'm not ready to dedicate my entire life to achieving those kinds of goals at this time.

[JMK217]

What is the best intermediate split-training routine for gaining mass? Be specific.
I have found the following to a be a great workout for an intermediate bodybuilder who is looking to put on mass as well as gain in the strength aspect of training. It combines all four of the major lifts needed for mass (bench, squats, deadlifts, and barbell shoulder press), while also mixing in some good compound exercises, along with a few abdominal and body weight exercises. All of this combined helps a person not only put on mass, but helps them get that ripped look as well

Day 1:
Deadlifts- 10 reps, 6-7, 4-5
Incline Barbell Bench- 10 reps, 7-8, 5-6
Flat Dumbbell Bench-10 reps, 7-8, 5-6
Decline Flyes-12 reps, 10, 10
Push-Ups 3 sets, 25-40 reps
Bent Over Barbell Rows- 10 reps, 7-8, 5-6
Chin-Ups- 3 sets, 10 reps
E-Z Bar Curls- 10 reps, 7-8, 5-6
Reverse Curls- 12 reps, 10, 10
Crunches- 3 sets 25 reps

Day 2:
Squats- 10 reps, 6-7, 4-5
Lunges-10 reps, 7-8, 5-6
Barbell Shoulder Press- 10 reps, 6-7, 4-5
Dumbbell Shoulder Press- 10 reps, 7-8, 5-6
Side Raises -12 reps, 10, 10
Pull Ups -3 sets, 10 reps
Dips- 3 sets 15 reps
Skull Crusers-10 reps, 7-8, 5-6
Reverse Crunches- 3 sets 25 reps

Note: As you can see, this program does not specifically have a "back day" However, the training provides you with some of the best muscle building exercise for your back, such as the dead lifts, barbell rows, push-ups,dips, pull/chin-ups. No need to worry about you back not growing along with the rest of the body when you use this workout.

On this program, you would do workout #1 on Monday and Thursday, while doing Workout #2 on Tuesday and Friday. Your rest days would be Wed, Sat, and Sun.
To achieve an even lesser body fat % and to get more ripped, cardio could be added on any of the off days. Some options would be running 1-2 miles or doing an aerobic activity like MMA or Boxing. I would suggest keeping the running portion high intensity for only 10-20 minutes, such as doing sprints. Long distance running burns muscle, and the last thing you want is to look like a marathon runner if you are training for mass.

What are the differences between a beginner, intermediate and advanced bodybuilding workout?

The differences between beginner, intermediate, and advanced bodybuilding is pretty defined, in my opinion. A beginner should be concentrating on good form and not worry about how much weight they put up. Form is essential, which will allow them to lift more weight safely later on in their training. Total body wokrouts are a must, and after a month or two, the gains will start t come pretty rapidly. Intermediate body buildings ratchet up the intensity, and move on from total body workouts to doing split workouts and concentrating on 2-3 muscle groups per day. This is where mass building and strength building come into play, as each have their differences in sets and repetitions, and the an intermediate bodybuilder would understand that. Supersets are used here, as well as some more detailed muscle work as well as different rep ranges for workouts. Advanced bodybuilders workout 6-7 days a week, and have flawless eating habits and training regimens, sometimes even training twice a day. Each muscle group is worked, from the smallest ones in you calves and lower back to the chest and arms, they are well-rounded and huge. Negatives and drop-set will come intro play, but may have been used as an intermediate if they are knowledgeable

How long is the transition from beginner to intermediate, then intermediate to advanced?

A beginner moves on to intermediate when they establish a base layer of fitness and strength. Also, good form and knowledge of how to eat right and schedule their workouts is a must. An intermediate bodybuilder moves on to advanced when they decide to compete and dedicate almost all their time to the sport. This includes lifting almost every day for numerous hours, along with perfect dieting and supplements. It is then you can call yourself a true bodybuilder

Bonus Question: Do you consider yourself a beginner, intermediate, or advanced bodybuilder?

I would consider myself to be an intermediate bodybuilder on the training aspect of things. I lift 4 times a week and train as hard as I can, using a split workout like the one above. I would consider myself an advanced bodybuilder on the nutritional aspect of things because of my commitment to health and nutrition, along with taking the right, safe supplements to help me reach my full potential. Also, being a teenager with school, the traing regimen for an professional bodybuilder would be hard for me to fit in, although I someday hope to achieve that status.

[mrkdrt]

You have finally built enough strength in your muscles to move on to a more intermediate program to push yourself to a new level of growth.

You're not a beginner anymore. You got your form down to a science. You've made some gains in strength and size. Now that you're past the beginner level of bodybuilding, you're ready to take your training to a whole new level.

What is the best intermediate split-training routine for gaining mass? Be specific.

To maximize hypertrophy, frequency, intensity and volume are key factors. In this split you will want to maintain adequate frequency, while keeping intensity and volume high. Of course, recovery plays a key role in the volume and intensity of your training sessions.

Often in beginner workout programs, muscle groups are exercised each workout, usually 3 times a week. In this intermediate level split, an Upper/Lower split; muscle groups will be worked twice a week, with at least 2 days rest for Upper and Lower muscle groups. This split will have adequate frequency, while simultaneously allowing greater intensity and recovery.

Here's how you can set up your Upper/Lower training split:

Monday - Upper A
Tuesday - Lower A
Wednesday - Rest/Cardio
Thursday - Upper B
Friday - Lower B
Saturday - Rest/Cardio
Sunday - Rest

Upper A

Bench Press - 3 x 8-12
Pullups - 3 x 8-12
BB Shoulder Press - 3 x 8-12
DB Shrugs - 4 x 6-10
Dips - 4 x 6-10
Concentration curls - 4 x 6-10

Lower A

Squats - 3 x 8-12
Romanian Deadlifts - 3 x 8-12
Donkey Calf Raises - 4 x 6-10

Upper B

DB Incline Press - 3 x 8-12
Bent Over BB Rows - 3 x 8-12
DB Shoulder Press - 3 x 8-12
BB Shrugs - 4 x 6-10
Close Grip Bench Press - 4 x 6-10
EZ-Bar Curls - 4 x 6-10

Lower B

Leg Press - 3 x 8-12
Deadlifts - 3 x 8-12
Seated Calf Raises - 4 x 6-10

I recommend working the smaller muscle groups and isolation type exercises at the end of your workouts. Tiring these muscle groups out before compound lifts can weaken your performance for optimal hypertrophy training.

If have lagging body parts, you can compensate by training these muscle groups at an increased volume. As weeks go on you can further increase your volume if you'd like. To increase intensity, you may want to bump weights along your training sessions, and reduce rest time between sets. You may also consider incorporating techniques such as supersets, cheating reps, partial reps or negative reps.

With the goal being mass gain, I would keep the cardio lighter, to minimize catabolism. Basically you can do anything here, like jogging, walking, playing sports, anything within the aerobic range. Keeping your nutrition and supplementation on point for this program will also help a great deal.

What are the differences between a beginner, intermediate and advanced bodybuilding workout?

Beginner workouts focus a lot on overall growth of muscle groups. In intermediate levels, athletes start to focus on lagging body parts or muscle imbalances to sculpt their physique. Once in the advanced stage, athletes may be real close to their competitive or cosmetic goals. So workouts may be geared to making fine adjustments to their physique.

Compounds lifts make up the majority of beginner workouts. Beginners respond well to these exercises and can have great gains with these alone. In intermediate levels and above, more isolation type exercises may be used to being up lagging or weaker muscle groups to improve their body shape.

As you're level of bodybuilding advances, the amount of hypertrophy you get out of your workouts will usually decrease. Of course, after your newbie gains, intermediate training techniques can still be quite fruitful for you. But in the advanced level it takes great effort to induce hypertrophy, and more unorthodox and difficult training techniques may be used.

Beginners take more rest days because their bodies aren't yet used to the stress of the training, and can't train as often. As you advance, your body recovers faster, can handle the stress better and you can train more than you could before.

How long is the transition from beginner to intermediate, then intermediate to advanced?

The time between bodybuilding levels depends on you, the athlete. Your genetics, nutrition, training, how your body responds to stimuli, supplementation can all have profound effect on how quickly, or slowly, you advance to the next level of bodybuilding.

If your newbie gains have run out, you're confident in your form and training skill, your knowledge of proper nutrition and supplementation is sharp, then hey, you're no longer a beginner. You've made it to the intermediate level. This doesn't always take years to achieve.

Now, I would say though that the transition from intermediate to advanced bodybuilding is longer than that of beginner to intermediate. Intermediate bodybuilders take lots of time to further meet their goals and create their desired physique. This transition can be short or can take years and you can still push towards your goal with intermediate bodybuilding techniques. But hey, if you're confident in your skill or you've hit a plateau, you can always try out more advanced bodybuilding techniques.

Bonus Question: Do you consider yourself a beginner, intermediate, or advanced bodybuilder?

I consider myself an intermediate bodybuilder. I know my stuff, and put it to use well, but I can't say I've earned enough "stripes" yet to be called an advanced bodybuilder. My body still responds well to intermediate training techniques, and hypertrophy and fixing muscle imbalances are my main issues right now. Advanced goals of fine-tuning my physique are far in my horizon.


Cheers

mrkdrt


References

http://www.bodybuilding.com/fun/exercises.htm