Intermediate Muscle Gain Gym Plan – Lean Muscle Program | EdureFit

The EdureFit Intermediate Muscle Gain Gym Plan is specifically built for those who have mastered the basics and are ready to focus on muscle growth and definition. It provides a structured 5–6 day-per-week schedule that balances upper-body push, upper-body pull, and lower-body training with optional active recovery sessions. This ensures all major muscle groups are targeted while allowing sufficient recovery for progressive gains.

Over the course of 8–12 weeks, the program emphasizes volume training, moderate weights, and higher reps to stimulate hypertrophy, while progressively increasing intensity and resistance to maximize results. Each workout carefully combines compound lifts to build strength with isolation exercises for shaping and definition. Optional HIIT or light cardio supports conditioning without compromising muscle gains.

Nutrition and recovery are also key components. The plan recommends a slight calorie surplus, high protein intake, and structured rest to optimize muscle repair and growth. By following this plan, intermediates can expect visible lean muscle development, improved strength, and better workout efficiency, preparing them for more advanced programs in the future.