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Intermediate Home Program

By Christopher Stone

Experience
Intermediate (2-3 years)
Time
46 minutes/day | 4 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
Bodyweight, Machine, Other
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
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 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.

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Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Wide-Hands Pushup
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Single Leg Calf Raise demonstrationPlay Single Leg Calf Raise demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Side Plank with Torso Rotation demonstrationPlay Side Plank with Torso Rotation demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises

Sumo Squat (Bodyweight) demonstrationPlay Sumo Squat (Bodyweight) demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
4 sets, 6 reps, (rest 60s)
Feet Elevated
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Lateral Step-up demonstrationPlay Lateral Step-up demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Inchworm
4 sets, 6 reps, (rest 60s)
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Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Pike Push Up on Floor demonstrationPlay Pike Push Up on Floor demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Crunches
4 sets, 6 reps, (rest 60s)
Feet Elevated
Show Alternative Exercises
Superman from Floor demonstrationPlay Superman from Floor demonstration
4 sets, 6 reps, (rest 60s)
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Overhead Lunge demonstrationPlay Overhead Lunge demonstration
4 sets, 6 reps, (rest 60s)
You can use anything to use a resistance ex: bag, suitcase, etc
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 6 reps, (rest 60s)
Narrower stance than regular push-up
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Squat Thrusts demonstrationPlay Squat Thrusts demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Dead Bug
4 sets, 6 reps, (rest 60s)
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Date Created: 3/30/2020, UTC


Last Updated: 8/11/2020, UTC

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