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Intermediate Home Program

By Christopher Stone

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

46 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

The intermediate home program follows directly on from the beginner program and see the introduction of more advanced exercises to force the body to continue to build strength. To keep the transition

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Equipment

Bodyweight, Machine, Other

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

46 minutes

Genders

Female, Male

Days per week

4 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

The intermediate home program follows directly on from the beginner program and see the introduction of more advanced exercises to force the body to continue to build strength. To keep the transition

Show More

Equipment

Bodyweight, Machine, Other

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Overhead Lunge4 sets6 reps60s
You can use anything to use a resistance ex: bag, suitcase, etc
2. Push-up4 sets6 reps60s
Narrower stance than regular push-up
3. Squat Thrusts4 sets6 reps60s
4. Dead Bug
4 sets6 reps60s

Week 2



ExerciseSetsRepsRestNotes
1. Overhead Lunge4 sets8 reps60s
You can use anything to use a resistance ex: bag, suitcase, etc
2. Push-up4 sets8 reps60s
Narrower stance than regular push-up
3. Squat Thrusts4 sets8 reps60s
4. Dead Bug
4 sets8 reps60s

Week 3



ExerciseSetsRepsRestNotes
1. Sumo Squat (Bodyweight)4 sets10 reps90s
2. Bench Dip4 sets10 reps90s
Feet Elevated
3. Lateral Step-up4 sets10 reps90s
4. Inchworm
4 sets10 reps90s

ExerciseSetsRepsRestNotes
1. Overhead Lunge4 sets10 reps90s
You can use anything to use a resistance ex: bag, suitcase, etc
2. Push-up4 sets10 reps90s
Narrower stance than regular push-up
3. Squat Thrusts4 sets10 reps90s
4. Dead Bug
4 sets10 reps90s

Week 4



ExerciseSetsRepsRestNotes
1. Sumo Squat (Bodyweight)4 sets12 reps90s
2. Bench Dip4 sets12 reps90s
Feet Elevated
3. Lateral Step-up4 sets12 reps90s
4. Inchworm
4 sets12 reps90s

ExerciseSetsRepsRestNotes
1. Overhead Lunge4 sets12 reps90s
You can use anything to use a resistance ex: bag, suitcase, etc
2. Push-up4 sets12 reps90s
Narrower stance than regular push-up
3. Squat Thrusts4 sets12 reps90s
4. Dead Bug
4 sets12 reps90s
Date Created: 3/30/20, 6:22 AM

Last Updated: 8/11/20, 5:19 PM

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