Program : Intermediate





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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