Intermediate Home Program

Google Sheet Workout Export

By Christopher Stone

Experience Intermediate (2-3 years)
Time 38 minutes/day | 4 days/week | 4 weeks
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
50%
Average Cardio Intensity
info-icon
30%

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 from beginner to intermediate simple, the training volume, exercise focus (upper, lower, core) and the increments used to progress the exercises are the same as the beginner plan. However, one significant difference between the two programs is that this program requires you to exercise four times per week, whereas the beginner program was only three times per week. Once the 4-week program has been completed, you can move onto the advanced plan.

Show More
ExpandMore
Description

Week 1 Overview

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Glute Bridge
4 sets6 reps60s
2.Wide-Hands Pushup
4 sets6 reps60s
3.Single Leg Calf Raise
4 sets6 reps60s
4.Side Plank with Torso Rotation
4 sets6 reps60s

ExerciseSetsRepsRest
1.Sumo Squat (Bodyweight)
4 sets6 reps60s
2.Bench Dip

See Exercise Notes

4 sets6 reps60s
3.Lateral Step-up
4 sets6 reps60s
4.Inchworm
4 sets6 reps60s

ExerciseSetsRepsRest
1.Glute Bridge
4 sets6 reps60s
2.Pike Push Up on Floor
4 sets6 reps60s
3.Crunches

See Exercise Notes

4 sets6 reps60s
4.Superman from Floor
4 sets6 reps60s

ExerciseSetsRepsRest
1.Medicine Ball Overhead Lunge

See Exercise Notes

4 sets6 reps60s
2.Push-up

See Exercise Notes

4 sets6 reps60s
3.Squat Thrusts
4 sets6 reps60s
4.Dead Bug
4 sets6 reps60s

Date Created: 3/30/2020, UTC


Last Updated: 8/11/2020, UTC





Similar Workouts

More Workouts by Christopher Stone

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.