Intermediate Workout Program: Elevate Your Fitness

May 15, 2024

Intermediate Workout Program: Elevate Your Fitness

This program is designed for individuals who have built a foundation and are ready to take their fitness to the next level.

Warm-Up

Always start with a 5-10 minute warm-up:

  • Light jogging
  • Jumping jacks
  • Dynamic stretches

Workout Routine

Day 1: Upper Body Strength Training

1. Bench Press:
4 sets of 8 reps

2. Pull-Ups:
4 sets of 6-8 reps (use assistance if needed)

3. Dumbbell Shoulder Press:
3 sets of 10 reps

4. Bent Over Rows:
4 sets of 8 reps

5. Tricep Dips:
3 sets of 10 reps

6. Bicep Curls:
3 sets of 10 reps

Day 2: Lower Body Strength Training

1. Squats:
4 sets of 8 reps

2. Deadlifts:
4 sets of 8 reps

3. Lunges:
3 sets of 12 reps per leg

4. Leg Press:
4 sets of 10 reps

5. Calf Raises:
3 sets of 15 reps

6. Leg Curls:
3 sets of 10 reps

Day 3: Active Rest

Engage in light activity:

  • Walking
  • Yoga
  • Stretching

Day 4: Cardio and Core

1. Interval Running:
20-30 minutes (1 minute sprint, 2 minutes walk)

2. Plank:
4 sets of 1 minute

3. Russian Twists:
3 sets of 20 reps per side

4. Bicycle Crunches:
3 sets of 20 reps per side

5. Leg Raises:
3 sets of 15 reps

Day 5: Full Body Strength Training

1. Clean and Press:
4 sets of 6 reps

2. Pull-Ups:
4 sets of 6-8 reps

3. Dumbbell Bench Press:
4 sets of 8 reps

4. Barbell Squats:
4 sets of 8 reps

5. Deadlifts:
4 sets of 8 reps

6. Plank:
4 sets of 1 minute

Day 6: Cardio and Core

Repeat the cardio and core workout from Day 4.

Day 7: Rest

Take a full rest day to recover.

Cool Down

Finish each workout with a 5-10 minute cool down:

  • Gentle stretching
  • Deep breathing exercises

Tips for Success

  1. Stay consistent with your workouts.
  2. Focus on proper form to prevent injuries.
  3. Gradually increase the intensity and duration of your workouts as you progress.
  4. Stay hydrated and eat a balanced diet.

Stay committed and enjoy the journey to greater fitness!


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