Here’s a sample Intermediate Targeted Muscle Building plan with a split routine:

Weekly Structure:

1. Day 1 – Chest and Triceps:

   • Bench Press, Incline Dumbbell Press, Cable Flyes, Tricep Dips, Skull Crushers.

2. Day 2 – Back and Biceps:

   • Deadlifts, Pull-Ups, Bent-Over Rows, Barbell Curls, Hammer Curls.

3. Day 3 – Rest or Light Cardio.

4. Day 4 – Legs and Shoulders:

   • Squats, Leg Press, Lunges, Shoulder Press, Lateral Raises.

5. Day 5 – Rest or Active Recovery.

6. Day 6 – Core and Stability:

   • Planks, Russian Twists, Leg Raises, Medicine Ball Slams.

7. Day 7 – Rest or Light Cardio.

Progressive Overload:

• Gradually increase weights or reps each week.
• Focus on muscle hypertrophy with reps typically in the 8-12 range.

This plan targets specific muscle groups on each day, allowing for focused training and adequate recovery time.