INTERMEDIATE WORKOUT PROGRAM

This program has been designed for anyone who has an intermediate level of fitness or some background of training with weights.In order to see results, you need to keep yourself motivated, follow an impeccable diet and perform cardio training and lift weights

Cardio: if your goal is to build more muscle and not to lose fat, then do approximately of 20 to 30 minutes of moderate cardio three times a week.

For maximum fat loss: alternate between 45 – 60 minutes of moderate intensity cardio or 30 minutes of high intensity cardio at least four to six days a week. Do not do high intensity cardio on a daily basis and allow your body some time to recuperate with moderate intensity sessions.

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As you become fitter, focus on increasing the intensity of your cardio to maximize your fat loss.

It would be ideal to fit in a cardio session before breakfast to speed up your fat loss and then do your weights in the evening. However, if that is impossible, then do your cardio after your weights.

Learn more about cardio here.

Weight training

This program is divided into a split routine lifting weights four times a week and training the same muscle group twice a week. Here is the breakdown of the muscle groups trained:

Group one: legs, back, biceps, calves (trained twice a week)

Group two: chest, shoulders, triceps, abs (trained twice a week)

Allow yourself a day of rest after training for two consecutive days. You can break it down to fit your schedule. Here are some examples:

Monday: legs, back, biceps calves (group one)

Tuesday: chest, shoulders, triceps, abs (group two)

Thursday: legs, back, biceps calves (group one)

Friday: chest, shoulders, triceps, abs (group two)

Or

Monday: legs, back, biceps calves (group one)

Wed: chest, shoulders, triceps, abs (group two)

Thursday: legs, back, biceps calves (group one)

Saturday: chest, shoulders, triceps, abs (group two)

Rest for one minute between each set. Your entire weight training workout should not take longer than an hour, unless you are planning to do cardio afterwards. Lift as heavy as you can manage and move at your own pace. Follow this program for eight to twelve weeks before moving onto the advanced program.

Each exercise is linked to a youtube video to show you how to do the movement. Each video is no more than two to three minutes long. Click here to learn more about sets and reps.

The workout:

Group one: legs, back, biceps, calves

Hamstrings: stiff deadlift (3 x 8 – 12) – watch video here

Quadriceps: lunges with weights (3 x 8 – 12) – watch video here

Quadriceps: barbell squats (3 x 8 – 12) – watch video here

Back: hyperextension with weights (works your lower back) (3x 8 – 12) – watch video here

Back: dumbbell rows with one arm (works your upper back) (3 x 8 – 12) – watch video here

Lats: incline row (3 x 8 – 12) - watch video here

Biceps: seated barbell curl (3 x 8 – 12) – watch video here

Biceps: biceps curl using cable machine (3 x 8 – 12) - watch video here

Calves: standing calf raise (3 x 20) – watch video here

Group two: chest, shoulders, triceps, abs

Triceps: lying triceps extension (3 x 8 – 12) –  watch video here

Triceps: close grip bench press ( 3 x 8 – 12) – watch video here

Shoulders: Arnold press (3 x 8 – 12) – watch video here

Shoulders: lateral side raises (3 x 8 – 12) – watch video here

Chest: incline dumbbell chest press (3 x 8 – 12) – watch video here

Chest: bench flyes (3 x 8 – 12) – watch video here

Abs: crunches (3 x 20) – watch video here

And

Plank (hold for one minute) repeat twice – watch video here

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