INTERMEDIATE WORKOUT
Unlock your fitness potential with our free intermediate workout plan! Designed for those who’ve moved beyond the basics, this program blends strength, flexibility, and cardio exercises to create a well-rounded routine. Whether you’re looking to tone up, build muscle, or simply enhance your overall health, this plan is tailored to guide you toward your goals. Commitment and consistency are key.
WORKOUT ROUTINE
Day 1: Push Intermediate Workout (Approx. 2 hours)
Warm Up
5-10 minutes of light cardio
Compound Exercises
Barbell bench press: 4 sets of 8-10 reps
Overhead press: 4 sets of 8-10 reps
Incline dumbbell press: 3 sets of 10-12 reps
Tricep dips: 3 sets of 10-12 reps
Isolation Exercises
Dumbbell lateral raises: 3 sets of 12-15 reps
Cable tricep pushdowns: 3 sets of 12-15 reps
Push-ups: 3 sets of maximum reps
Core Exercises
Plank: 3 sets of 30-60 seconds
Russian twists: 3 sets of 10-12 reps
Cable woodchoppers: 3 sets of 10-12 reps (each side)
Day 2: Pull Intermediate Workout (Approx. 2 hours)
Warm Up
5-10 minutes of light cardio
Compound Exercises
Deadlift: 4 sets of 6-8 reps
Bent-over rows: 4 sets of 8-10 reps
Pull-ups or lat pulldowns: 3 sets of 10-12 reps
Barbell curls: 3 sets of 10-12 reps
Isolation Exercises
Dumbbell curls: 3 sets of 12-15 reps
Hammer curls: 3 sets of 12-15 reps
Cable face pulls: 3 sets of 12-15 reps
Core Exercises
Plank rows: 3 sets of 8-10 reps (each side)
Bicycle crunches: 3 sets of 12-15 reps
Reverse crunches: 3 sets of 12-15 reps
🦵 Day 3: Leg Day (Approx. 2 hours)
Warm Up
5-10 minutes of light cardio
Compound Exercises
Squats: 4 sets of 8-10 reps
Romanian deadlifts: 4 sets of 8-10 reps
Lunges: 3 sets of 10-12 reps (each leg)
Leg press: 3 sets of 10-12 reps
Isolation Exercises
Leg extensions: 3 sets of 12-15 reps
Hamstring curls: 3 sets of 12-15 reps
Calf raises 3 sets of 12-15 reps.
Core Exercises
h leg lifts: 3 sets of 8-10 reps (each leg)
Side plank: 3 sets of 30-60 seconds (each side)
Standing Russian twists: 3 sets of 10-12 reps (each side)
🧘🏻♀️ Day 4: Active Rest
Engage in light cardio or low-intensity activities like
stretching, yoga, or walking. Give your muscles a chance
to recover and relax.
🔄 Day 5: Repeat Day 1 (Approx. 2 hours)
HOW TO DO EACH EXERCISE
🏋🏻 Compound Exercises
Barbell Bench Press
Lie flat on a bench, grip the barbell slightly wider than
shoulder-width apart, lower the bar to your chest, and
then push it back up.
Overhead Press
Stand with feet shoulder-width apart, grip the barbell at
shoulder height, and press it overhead until arms are
fully extended.
Incline Dumbbell Press
Lie on an incline bench, hold a dumbbell in each hand
at shoulder height, and press them upwards.
Tricep Dips
Hold onto parallel bars or the edge of a bench, lower
your body until your elbows are at a 90-degree angle,
then push yourself back up.
🏋🏻♂️ Isolation Exercises
Dumbbell Lateral Raises
Stand with a dumbbell in each hand, arms by your side.
Keeping your arms straight, lift the weights out to the
side until they reach shoulder height.
Cable Tricep Pushdowns
Stand in front of a cable machine, grip the handle with
both hands, and push the handle down while keeping
your elbows close to your body.
Push-Ups
Start in a plank position, lower your body until your chest
almost touches the floor, and then push yourself back up.
🦵 Leg Exercises
Squats
Stand with feet shoulder-width apart, lower your body
as if sitting back in a chair, then return to standing.
Romanian Deadlifts
Hold a barbell in front of you, bend at the hips and
knees, lower the barbell close to your legs, then return to
the starting position.
Lunges
Stand upright, take a step forward and lower your body
until both knees are bent at a 90-degree angle, then
push back up to the starting position.
🧘🏻 Core Exercises
Plank
Maintain a straight line from head to heels while resting
on your elbows and toes.
Russian Twists
Sit on the ground with your knees bent, lean back
slightly, and rotate your torso from side to side while
holding a weight.
Cable Woodchoppers
Stand beside a cable machine, grip the handle with
both hands, and pull the cable across your body from
low to high or high to low.
