It's time to put back on some of the weight you stripped this summer—weight in muscle. You're going to want it to fill out all those fall clothes you're sure to be shopping for. That's why we're bringing you The Transition Workouts, created by NSCA trainer Nick Clayton, C.S.C.S.

This is the intermediate plan. You can find the beginner plan here and the advanced one here. For all three plans, the exercises start with the most difficult (highest degree of technique required and most amount of muscle mass used, like squats and bent-over rows) and progress to easier ones (isolation moves that require a lower degree of technique like calf raises and triceps rope pulls). 

Complete these workouts each week on non-consecutive days. Continue to eat right and you'll see muscle definition in no time. Just watch your form: "If you don't know how/can’t perform a back squat correctly, for example, either a) work on technique with a lighter load or b) select a less-technical variation of the back squat, such as the goblet squat," says Clayton.  

Day 1 - Intermediate Workout

A. Bench Press
3-5 sets
6-10 reps
60-90 seconds rest

B. Cable Fly
3-5 sets
8-12 reps
45-60 seconds rest

C. Machine Chest Press
1-3 sets
12-15 reps
30-45 seconds rest

D. Military Press
3-5 sets
6-10 reps
60-90 seconds rest

E. Upright Row
2-3 sets
8-12 reps with 45-60 seconds rest

F. Lateral Raise
1-3 sets
12-15 reps
​30-45 seconds rest

G. Reverse Flies
1-3 sets
12-15 reps
30-45 seconds rest

H. French Press 
2-3 sets
8-12 reps
​30-45 seconds rest

I. Dips
2-3 sets
8-12 reps
30-45 seconds rest

J. Triceps Rope
1-3 sets
15-20 reps
30 seconds rest

K. Plank Variation
1-3 sets
60 second efforts
30-40 seconds rest

L. Low Back Extension
1-3 sets
20 reps
30-45 seconds rest

Day 2 - Intermediate Workout

A. Squat
3-5 sets
5 reps
2-3 minutes rest

B. Romanian Deadlift or Barbell Hip Thruster
3 sets
6-10 reps
60-90 seconds rest

C. Leg Press
5-10 sets
10 reps
60 seconds rest

Superset:
D1. Leg Extension
D2. Leg Curl
1-3 sets
12-15 reps
0-30 seconds rest

E. Calf Press
5 sets
15-20 reps
30-45 seconds rest

F. Cable Twist/Rotation
1-3 sets
8-12 reps
30 seconds rest

G. Side Planks
1-3 sets
30-60 second efforts
30 seconds rest
 

Day 3 - Intermediate Workout

A. Bent-Over Row
3-5 sets
6-10 reps
60-90 seconds rest

B. Chin-Ups
3-5 sets
8-12 reps
45-60 seconds rest

C. Seated Row or Lat Pulldown
3 sets
12-15 reps
30-45 seconds rest

D. EZ-curl Bar Biceps
3-5 sets
8-12 reps
60-90 seconds rest

E. Dumbbell Hammer Curls
2-3 sets
12-15 reps
45-60 seconds rest

F. Reverse Curls
2-3 sets
15-20 reps
30-45 seconds rest

CIRCUIT:
G1. Reverse Crunches
1-3 sets
8-12 reps
0-30 seconds rest

G2. Stability Ball Jacknife
1-3 sets
10-15 reps
0-30 seconds rest

G3. Bicycle Crunches
1-3 sets
15-20 reps
2 minutes rest