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Women's Intermediate Workout

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

41 minutes

Genders

Male

Goals

Gain Strength (Male)
Tone Body (Male)
Description

Moving on from the Women's Beginner Program, we have the intermediate program. It follows the same structure as the beginner program - 6 weeks of training with 3 full body sessions per week. However,

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Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Kettlebell

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

41 minutes

Genders

Male

Days per week

3 days

Goals

Gain Strength (Male)
Tone Body (Male)
Description

Moving on from the Women's Beginner Program, we have the intermediate program. It follows the same structure as the beginner program - 6 weeks of training with 3 full body sessions per week. However,

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Kettlebell

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Workout Overview

Week 1

Perform Weeks 1-3


ExerciseSetsRepsRestNotes
1. Goblet Squat
Goblet Squat
3 sets15 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets15 reps60s
3. Bent-Arm Dumbbell Pullover3 sets15 reps60s
4. Plank3 sets30 - 60s60s

Week 2

Perform Weeks 4-6


ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 sets15, 12, 10 reps60s
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets15, 12, 10 reps60s
3. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
3 sets151 - 15, 12, 10 reps60s
4. Hanging Leg Raise
Hanging Leg Raise
3 sets30 - 60s60s

Date Created: 12/25/18, 10:55 AM


Last Updated: 9/12/20, 9:35 PM

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