Intermediate : An individual who has trained regularly for up to a couple years.
As an intermediate, male or female you have been training for couple of years, ergo you have a decent
mind-muscle connection, so it's time to level up your form in order to lift heavier weights and master the
mind-muscle connection.
Keep in mind that this program is a standard one, it may not fit your requirements, if you
want further customization do not hesitate to contact me.
Day 1: Upper Body
Deadlift 3 Sets / 1-8 Reps - Progressive Overload (Hit Your Max)
Bent Over Barbell Row 2 Sets / 8-10 Reps Progressive Overload
Military Press 3 Sets / 10 Reps Progressive Overload
Skull Crushers 5 Sets / 8-10 Reps Progressive Overload
Cable Triceps Extension 3 Sets / 10 Reps Progressive Overload
Barbell Curls 4 Sets / 8-10 Reps Progressive Overload (Do Not Use The EZ bar)
(Forearms) Barbell Wrist Curl 2 Sets / 15 Reps Progressive Overload
Day 2 : Rest
Day 3 :Lower Body
High Bar Back Squat 8 Sets / 1-10 Reps - Progressive Overload (Hit Your Max)
One Arm Dumbbell Squat 2 Set / 15 -20 Reps
Stiff-Legged Barbell Deadlift 5 Sets / 10-15 Reps - Progressive Overload
Calves Raises 5 Sets / 10-20 Reps Progressive Overload
Day 4 : Upper Body
Deadlift 3 Sets / 1-8 Reps - Progressive Overload (Hit Your Max)
Lat Pull Down 3 Sets / 8-10 Reps
Barbell Shrugs 5 Sets / 10-20 Reps Progressive Overload
Lateral Raises 2 Sets / 10 Reps Progressive Overload
Front Dumbbell Raises 2 Sets / 10 Reps Progressive Overload
Bent Over Rear Delt Raises 2 Sets / 10 Reps Progressive Overload
DO NOT DO CRUNCHES
Hanging Leg Raises 4 Sets / 15-20 Reps ( Use Extra Weight If you Can)
DAY 5 : REST
Day 6 : Lower Body
High Bar Back Squat 6 Sets / 1-10 Reps - Progressive Overload (Hit Your Max)
Leg Press 3 Sets / 10-20 Reps - Progressive Overload
Calves Raises 5 Sets / 10-20 Reps Progressive Overload
DAY 7 : REST
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