Intermediate Workout

The intermediate workout utilizes free-weights to a greater extent while still incorporating important machine exercises. Free-weights add an element of multidirectional stability and control that machine exercises usually do not provide. Ideally, the participant of this program has a little background with resistance training. This program works nicely as a progression from the beginner workout listed previously, as the beginner workout establishes baseline strength of key muscle groups. Use the following parameters below when performing the routine while also performing the exercises in the order they are provided to avoid fatigue.

• Complete all four workout splits each week, ideally with one day separation between each workout
Perform 3-5 sets of 8-12 reps of each resistance exercise.
• Perform the exercise routine for 8 weeks. After this point, the workout will need to be adjusted for accommodation.
• On off days focus on cardiovascular exercises. Cycle, run, hike, elliptical, rowing, stadiums…whatever you enjoy and feel comfortable with.
• Perform a quick 10-15 minute cardio workout prior to each exercise session.


  • Back squat
  • Dumbbell shoulder press
  • Low Rows with cable
  • Forward and backward lunges with dumbbells
  • Dumbbell flys
  • High row with cables


  • Single leg split squat with dumbbells
  • Bench press
  • Single leg deadlift with dumbbell
  • Lat pull down
  • Dumbbell curls


  • Leg press
  • Skull crushers with easy bar
  • Sidesteps with band
  • Monster walks with band
  • Lawnmowers
  • Leg extension


  • Incline bench with dumbbells
  • Double leg deadlift with barbell
  • Calf raises
  • Shoulder flexion/abduction with dumbbells
  • Lateral lunges
  • Hamstring curls