Women's Intermediate Workout

Google Sheet Workout Export

By Chris Stone

Experience Intermediate (2-3 years)
Time 33 minutes/day | 3 days/week | 2 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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40%

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, we will now be doing little bodyweight exercise and will spend most time on free weight exercises as will help to bring about the most benefit in terms of strength, fat loss, stability and so much more. Once again, the program can be split into 2 phases - the first 3 weeks is about learning the free weight exercises with a focus on dumbbell exercises. Dumbbell exercises are fantastic tools for not just improving strength but , they will also cause you to improve stability through movement. The second phase will begin to ramp the intensity up a notch and will be focused more on barbell exercises in order to build pure strength. There is also still a specific emphasis on developing the legs, glutes and abdominals. Once this 6 week program has been completed, you are then ready to move onto the Women's Advanced program which will continue to push you and force your body to make optimal changes. 

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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Goblet Squat
3 sets15 reps60s
2.Dumbbell Bench Press
3 sets15 reps60s
3.Bent-Arm Dumbbell Pullover
3 sets15 reps60s
4.Plank
3 sets30-60s60s

ExerciseSetsRepsRest
1.Barbell Glute Bridge
3 sets15 reps60s
2.Lat Pulldown
3 sets15 reps60s
3.Bent Over Two-Dumbbell Row
3 sets15 reps60s
4.Side Plank
3 sets30-60s60s

ExerciseSetsRepsRest
1.Single Kettlebell Deadlift
3 sets15 reps60s
2.Seated Lateral Raise
3 sets15 reps60s
3.Front Two-Dumbbell Raise
3 sets15 reps60s
4.Hanging Leg Raise
3 sets30-60s60s

Date Created: 12/25/2018, UTC


Last Updated: 6/7/2021, UTC





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