Intermediate Workout Plan

Before you start any of these programs: please discuss them with your doctor (especially if you have heart disease, uncontrolled blood pressure, diabetes, joint/back problems, or you’re new to exercise). Stop if you feel chest pain, dizziness, or severe shortness of breath.

Note: I train at home, however these exercises can be performed at home or at a commercial gym-just be comfortable in the space you train in. I have a bow flex and they work great.

Warm-Ups: 25-hand-grips, 30-push-ups, stretch 5 minutes, medicine ball side with handles- 50 rotation reps side to side.

Cool-Downs: 50- exercise ball ab crunches- hold horse stance for a 50 count

Monday: Legs– Leg Extensions 4×10 reps, Leg Curls 4×10 reps, Leg Press 4×10 reps, calf machine toe ups 50 reps, Dumbbell squats 4×10 reps, kettle bell squats 4×10 reps, leg kick backs 4×10 reps, plate calf-raises 50 reps.

Tuesday: Chest-dumbbell flat bench 4×10 reps, dumbbell incline bench 4×10 reps, dumbbell decline bench 4x10reps, (machine) cable cross-overs 4×10 reps, (machine) flat bench 4×10 reps, (machine) incline bench 4×10 reps. Triceps– dumbbell tricep extensions 4×10 reps, kettle bell french curls 4×10 reps, dumbbell kickback 4×10 reps, (machine) triceps rope pull down 4×10 reps. Forearms– dumbbell hammer curls 4×10 reps, wrist curls 4×10 reps, reverse dumbbell wrist curls 4×10 reps.

Wednesday:Back-  Barbell dead lift 4×10 reps, Bulgarian dead lift 4×10 reps, (machine) rows 4×10 reps, (machine) lat pull down ‘narrow grip” 4×10 reps, lat pull down “wide grip “bent dumbbell rows 4×10 reps.  Biceps– Barbell curls 4×10 reps, dumbbell curls 4×10 reps, band curls 4×10 reps, kettle bell curls 4×10 reps, (machine lat-bar hi curls- use lat bar and pull toward yourself in a curl motion) 4×10 reps.

Thursday:Shoulders-barbell press 4×10 reps, dumbbell press 4×10 reps, dumbbell arm rows 4×10 reps, kettle bell press 4×10 reps, barbell shoulder shrugs 4×10 reps.  Abs– 70 ball crunches, 50- tuck-in-ab machine curls, dumbbell side bends (obliques) 4×10 reps.

Friday: Walk 30 minutes

Saturday and Sunday- (Free Day- Hike-Bike-Relax-Enjoy The Weekend)

Note: Unsure of the specific exercise just google it for more details and proper hydration is important so please follow the guidelines of proper warm-ups and cool downs.

(Check with your Doctor for specific requirements for you as everyone responds differently to an exercise program)

  • Intermediate Program (Weeks 5–10)
  • Goal**: Increase strength and muscular endurance with more consistent loading.
  • Frequency: **4 days/week
  • Day 1: Lower + core
  • Day 2: Upper + core
  • Day 3: Lower (lighter) + conditioning
  • Day 4: Upper (lighter) + core
  • Warm-up (10 min)**:
  • Light cardio + mobility
  • Activation (e.g., banded glute activation, scapular rows)
  • 1–2 ramp-up sets for the first lift
  • Main workout (45–60 min)* (3–4 sets; moderate effort*, typically leaving ~2–3 reps in reserve):
  • Lower (Day 1): Goblet squat or leg press, Romanian deadlift, split squat, plank
  • Upper (Day 2): Bench press (or dumbbell press), lat pulldown or assisted pull-ups, overhead press, side plank
  • Lower (Day 3): Trap-bar deadlift (if available) or hip hinge variation, step-ups, calf raises, farmer carry
  • Upper (Day 4): Incline press, supported row variation, triceps dips/pushdowns, face pulls + core finisher
  • Conditioning (10–15 min, 1–2 days/week)**:
  • Brisk intervals (e.g., 30 sec faster / 90 sec easy) or steady zone-2 walking/cycling
  • Progression: Add **small weight when you hit the top of your rep range with clean form, or add 1 set for priority exercises once per phase.