OnionPatchMiddle Delts
34 effective weekly sets
60 Minute Intermediate Free Weight Strength Plan
A strength-forward upper/lower template emphasizing heavy compounds and focused accessory work.
60 min
Free Weight
Intermediate
Chest, Back, Quads, Hamstrings, Shoulders
Equipment Required
BarbellWeight BenchDumbbell
Quick start
Want a single session before committing to the full plan?
Start with 50-Minute Lower Body Strength Workout, then come back to this program when you want the full weekly structure.
Recommended Warmup
5 Minutes Submaximal Aerobic Warm Up (Optional)
Dynamic Warm Up:
- 10 Leg Swings Front to Back
- 10 Leg Swings Side to Side
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Cross Body Arm Slaps
- 10 Walking Lunges w/Trunk Rotation
Ramp-up sets for your first main exercise
For your first hard lift for a muscle group, build up with a few lighter ramp-up sets instead of jumping straight into your working weight.
Weekly muscle volume
Using a intermediate weekly target of 13-15 sets per muscle group.
Quick summary
Volume is trending high
Some muscles are being pushed above the recommended weekly set range.
Avg sets / muscle
15.9
LowTarget 13-15High
In range
5
Under target
2
Above target
7
Muscle-by-muscle detailsExpand to review each muscle group and its effective weekly sets.
Expand to review each muscle group and its effective weekly sets.
Note on smaller muscle groups
Minor muscle groups often show up with more effective sets than you may expect because they get trained indirectly as secondary muscles during many compound exercises.
Above target
Anterior Delts
21 effective weekly sets
Triceps
19 effective weekly sets
Biceps
18 effective weekly sets
Scapular Retractors
17 effective weekly sets
Rear Delts
17 effective weekly sets
Glutes
16 effective weekly sets
Quads
13 effective weekly sets
Hamstrings
13 effective weekly sets
Lats
13 effective weekly sets
Chest
13 effective weekly sets
Calves
13 effective weekly sets
Errectors
12 effective weekly sets
Abdominals
3 effective weekly sets
Weekly Plan
Day 1 · Upper
6 exercises · 23 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 3-6 | 6-9 | 150-210s | |
| 4 × 4-6 | 6-9 | 150-210s | |
| 4 × 7-10 | 6-9 | 150-210s | |
| 4 × 9-12 | 6-8 | 90-150s | |
| 3 × 9-12 | 6-9 | 90-150s | |
| 3 × 10-30 | 6-8 | 90-150s |
Day 2 · Lower
5 exercises · 22 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 4 × 3-6 | 5-8 | 150-210s | |
| 4 × 4-6 | 6-9 | 90-150s | |
| 4 × 10-30 | 6-8 | 90-150s | |
| 5 × 26-30 | 6-8 | 90-150s | |
| 5 × 8-10 | 6-9 | 90-150s |
Day 3 · Full Body
6 exercises · 24 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 4 × 5-9 | 6-9 | 150-210s | |
| 4 × 4-6 | 6-9 | 150-210s | |
| 4 × 6-8 | 6-9 | 150-210s | |
| 4 × 7-10 | 6-9 | 150-210s | |
| 5 × 10-30 | 6-8 | 90-150s | |
| 3 × 9-12 | 6-9 | 90-150s |
Day 4 · Full Body
6 exercises · 24 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 4 × 2-4 | 7-9 | 150-210s | |
| 4 × 3-6 | 6-9 | 150-210s | |
| 4 × 11-15 | 6-8 | 90-150s | |
| 5 × 9-12 | 6-8 | 90-150s | |
| 5 × 9-12 | 6-8 | 90-150s | |
| 2 × 9-12 | 6-9 | 90-150s |
How to Progress
- Increase load only after all sets are completed at the target reps with no form breakdown.
- For main lifts, progress in small jumps and keep 1-2 reps in reserve on most weeks.
- Deload every 5-7 weeks by reducing set volume 30-40% while keeping movement patterns the same.
Why this works
Strength improves fastest when you repeat key lifts with disciplined loading and sufficient recovery. This plan anchors each session with heavy compounds, then adds accessories to shore up weak links.
FAQ
Can I gain muscle on a strength-focused plan?
Yes. Strength-focused training can build muscle when total volume and nutrition are adequate.
What if my progress stalls on compound lifts?
Lower weekly load jumps, improve sleep and nutrition, and consider a short deload before pushing again.
Should accessory lifts be taken to failure?
You can push accessories harder than main lifts, but avoid frequent failure that harms recovery.
How do I choose rest periods?
Use longer rests for heavy compounds and shorter rests for accessories to preserve output quality.
Related workout plans
4 Day Upper Lower Workout Plan for Hypertrophy
A 4 day upper lower workout plan for hypertrophy that balances compound strength work with enough accessory volume to drive visible growth.
Advanced 70-Minute Strength Progression Plan
A higher-volume strength plan for advanced lifters who need more weekly exposure to heavy barbell and accessory work.
Complete Gym Workout Plan
A gym-based plan built around full equipment access so you can balance heavy compounds with focused accessory volume.
Important safety note
OnionPatch fitness content, workout plans, calculators, and generator outputs are for general educational use. They are not medical advice or individualized coaching.
Check with a qualified healthcare professional before starting or changing a training program, especially if you have an injury, pain, a medical condition, or other health concerns. Use good judgment, train within your limits, and stop if something feels unsafe.
See our Terms and Conditions for the full disclaimer.