Beginner workouts were just the start. Now, it’s time to level up. You’ve built the foundation, but are you ready to push past your limits? This is where champions separate themselves from the rest.
You’re not here to be average. You’re here to be stronger, tougher, and more explosive than ever before. Here's the Intermediate Workout Plan, designed only for you to pack on muscle, develop real strength, and build the endurance of a champion.
If you can handle this program, you’re one step closer to an elite physique. Let’s get started.
Intermediate Workout
Day 1 – Upper Body Strength (Chest, Shoulder, Triceps)
Weighted Push-ups – 4 sets of 12 reps
Dips – 4 sets of 12 reps
Pike Push-ups – 4 sets of 15 reps
Diamond Push-ups – 4 sets of 12 reps
Plank to Push-up – 3 sets of 12 reps
Day 2 – Lower Body & Core (Legs, Abs, Core)
Bulgarian Split Squats – 4 sets of 12 reps
Jump Squats – 4 sets of 15 reps
Step-ups (Weighted) – 3 sets of 12 reps
Hanging Leg Raises – 3 sets of 12 reps
Russian Twists – 3 sets of 30 reps
Day 3 – Full Body Conditioning (Endurance & Explosiveness)
Dead Hang Pull-ups – 4 sets of 8 reps
Bear Crawl – 3 sets of 15 meters
Burpee Pull-ups – 3 sets of 12 reps
Jump Rope – 3 sets of 2 minutes
Sled Push Heavy Carry – 3 sets of 20 m
Day 4 – Explosive Strength & Speed
Kettlebell Swings – 4 sets of 15 reps
Box Jumps – 4 sets of 12 reps
Battle Ropes – 3 sets of 30 seconds
Sprints – 5 sets of 20 meters
Kettlebell Halo – 4 sets of 12 reps
