This intermediate weight lifting practice is focused on an individual who wants to step up their practice, move forward from beginner style practices, and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you practice 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscle enough time to recuperate from both practice days and stimulate proper muscle growth. You are able to mix cardio within any of the rest days if you feel it is needed with your practice.