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
- Stay consistent with your workouts.
- Focus on proper form to prevent injuries.
- Gradually increase the intensity and duration of your workouts as you progress.
- Stay hydrated and eat a balanced diet.
Stay committed and enjoy the journey to greater fitness!