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Sample Exercise Program (Intermediate)

The Intermediate Sample Exercise Program is for those who have a few years of weight training experience or have just finished the Beginner Program. This program is designed to build upon basic movement patterns and safely progress strength/endurance levels for a long period of time. Taking your time with this program is critical to building a solid foundation for future weight training programs.

Sample Exercise Program (Intermediate Phase 1)

Program Testing

  • Watch each video in the program to see proper form
  • Warm up each exercise with a weight that will allow you to EASILY perform 10 repetitions with perfect form
  • Continually increase the weight by 5-10lbs, with each subsequent test set
  • When you have tested with a weight that makes 10 repetitions hard but manageable, use this weight to begin the program
  • Repeat this testing protocol for all exercises
  • Alternate upper body and lower body exercises when testing
  • Keep a written log of the exercises, weights used, sets and repetitions performed
  • If you are carrying over from the Beginner Program, start with the weight from the end of the Beginner Program that allowed you to perform 10 complete repetitions

Program Execution  

  • Perform this program 3 days per week. Do not train on consecutive days
  • After the first training day of 10 repetitions, add 1-5 pounds for upper body exercises and 5-10 pounds for lower body exercises for the day of 8 repetitions. Add an additional 1-5 pounds for upper body exercises and 5-10 pounds for lower body exercises for the day of 6 repetitions
  • Each week add 1-5 pounds to all upper body exercises and 5-10 pounds to all lower body exercises from the previous week
  • Continue this program until you can no longer safely add weight to the exercises
  • Progress to the 2nd group of exercises
  • Follow the same testing protocol as listed above
  • Perform the program the in the same manner as the previous program
  • Continue this program until you can no longer safely add weight to the exercises
  • Progress to the 3rd group of exercises
  • Follow the same testing protocol as listed above
  • Perform the program the in the same manner as the previous program
  • Continue this program until you can no longer safely add weight to the exercises

ExerciseDay 1Day 2 Day 3
Medium Stance Bent Knee Romanian Deadlift1x101x81x6
Seated Pronated Grip Shoulder Press1x101x81x6
Medium Stance Dumbbell Goblet Squat1x101x81x6
Seated Neutral Grip Lat Pull Down1x101x81x6
Rest 2-5 Minutes
ExerciseDay 1Day 2 Day 3
Overhead Dumbbell Hamstring Split Squat1x101x81x6
Seated Pronated Grip Shoulder Press1x101x81x6
Overhead Dumbbell Quadriceps Split Squat1x101x81x6
Incline Neutral Grip Dumbbell I's1x101x81x6
Rest 2-5 Minutes
ExerciseDay 1Day 2 Day 3
Incline Neutral Grip Dumbbell Curl w/ Supination1x101x81x6
Standing Overhead Triceps Extension1x101x81x6
ExerciseDay 1Day 2Day 3
Medium Stance Dumbbell Hip Thrust1x101x81x6
Seated Pronated Grip Incline Cable Chest Press1x101x81x6
Front Dumbbell Quadriceps Split Squat1x101x81x6
Standing Neutral Grip D Handle High Pulley Cable Row1x101x81x6
Rest 2-5 Minutes
ExerciseDay 1Day 2Day 3
Front Dumbbell Hamstring Split Squat1x101x81x6
Incline Pronated Grip Dumbbell Bench Press1x101x81x6
Front Dumbbell Quadriceps Split Squat1x101x81x6
Incline Neutral Grip Dumbbell Y's1x101x81x6
Rest 2-5 Minutes
ExerciseDay 1Day 2Day 3
Seated Neutral Grip Dumbbell Curl w/ Supination1x101x81x6
Lying Neutral Grip Triceps Extension1x101x81x6
ExerciseDay 1Day 2Day 3
Front Dumbbell Hamstring Split Squat1x101x81x6
Seated Pronated Grip Cable Chest Press1x101x81x6
Narrow Stance Dumbbell Box Squat1x101x81x6
Kneeling Bent Over Neutral Grip Dumbbell Row1x101x81x6
Rest 2-5 Minutes
ExerciseDay 1Day 2Day 3
Dumbbell Hamstring Lunge1x101x81x6
Incline Pronated Grip Dumbbell Bench Press1x101x81x6
Dumbbell Quadriceps Lunge1x101x81x6
Incline Neutral Grip Dumbbell T's1x101x81x6
ExerciseDay 1Day 2Day 3
Standing Neutral Grip Dumbbell Curl w/ Supination1x101x81x6
Lying Neutral Grip Close Grip Press1x101x81x6

Notes:

  • This program can last anywhere from 4 weeks to 12 weeks typically
  • Smaller weight increases can be made from day to day and week to week. It’s up to you and what you feel safe to perform
  • The weight increases you make will determine how long the program lasts. The greater the increase, the shorter the program will last. The smaller the weight increase, the longer the program will last
  • When increasing weight, ALWAYS make sure you can perform the exercise SAFELY

 

Sample Exercise Program (Intermediate Phase 2)

This program is a continuation from Sample Exercise Program Intermediate Phase 1

Program Execution  

  • Perform 2 sets of each exercise on every training day
  • Start with the weight from the previous program that allowed you to perform 10 complete repetitions
  • Perform this program 3 days per week. Do not train on consecutive days
  • Each week add 1-5 pounds to all upper body exercises and 5-10 pounds to all lower body exercises from the previous week.
  • Continue this program until you can no longer safely add weight to the exercises

ExerciseDay 1Day 2 Day 3
Medium Stance Dumbbell Hip Thrust2x102x82x6
Seated Pronated Grip Incline Cable Chest Press2x102x82x6
Front Dumbbell Quadriceps Split Squat2x102x82x6
Standing Neutral Grip D Handle High Pulley Cable Row2x102x82x6
Rest 2-5 Minutes
ExerciseDay 1Day 2Day 3
Front Dumbbell Hamstring Split Squat2x102x82x6
Incline Pronated Grip Dumbbell Bench Press2x102x82x6
Front Dumbbell Quadriceps Split Squat2x102x82x6
Incline Neutral Grip Dumbbell Y's2x102x82x6
Rest 2-5 Minutes
ExerciseDay 1Day 2Day 3
Seated Neutral Grip Dumbbell Curl w/ Supination2x102x82x6
Lying Neutral Grip Triceps Extension2x102x82x6
ExerciseDay 1Day 2Day 3
Front Dumbbell Hamstring Split Squat2x102x82x6
Seated Pronated Grip Cable Chest Press2x102x82x6
Narrow Stance Dumbbell Box Squat2x102x82x6
Kneeling Bent Over Neutral Grip Dumbbell Row2x102x82x6
Rest 2-5 Minutes
ExerciseDay 1Day 2Day 3
Dumbbell Hamstring Lunge2x102x82x6
Incline Pronated Grip Dumbbell Bench Press2x102x82x6
Dumbbell Quadriceps Lunge2x102x82x6
Incline Neutral Grip Dumbbell T's2x102x82x6
Rest 2-5 Minutes
ExerciseDay 1Day 2Day 3
Standing Neutral Grip Dumbbell Curl w/ Supination2x102x82x6
Lying Neutral Grip Close Grip Press2x102x82x6

Notes:

  • This program can last anywhere from 4 weeks to 12 weeks typically
  • Smaller weight increases can be made from day to day and week to week. It’s up to you and what you feel safe to perform
  • The weight increases you make will determine how long the program lasts. The greater the increase, the shorter the program will last. The smaller the weight increase, the longer the program will last
  • When increasing weight, ALWAYS make sure you can perform the exercise SAFELY

 

Sample Exercise Program (Intermediate Phase 3)

This program is a continuation from Sample Exercise Program Intermediate Phase 2

Program Execution  

  • Perform 3 sets of each exercise on every training day
  • Start with the weight from the previous program that allowed you to perform 10 complete repetitions
  • Perform this program 3 days per week. Do not train on consecutive days
  • Each week add 1-5 pounds to all upper body exercises and 5-10 pounds to all lower body exercises from the previous week.
  • Continue this program until you can no longer safely add weight to the exercises

ExerciseDay 1Day 2 Day 3
Medium Stance Bent Knee Romanian Deadlift3x103x83x6
Seated Pronated Grip Shoulder Press3x103x83x6
Medium Stance Dumbbell Goblet Squat3x103x83x6
Seated Neutral Grip Lat Pull Down3x103x83x6
Rest 2-5 Minutes
ExerciseDay 1Day 2 Day 3
Overhead Dumbbell Hamstring Split Squat3x103x83x6
Seated Pronated Grip Shoulder Press3x103x83x6
Overhead Dumbbell Quadriceps Split Squat3x103x83x6
Incline Neutral Grip Dumbbell I's3x103x83x6
Rest 2-5 Minutes
ExerciseDay 1Day 2Day 3
Incline Neutral Grip Dumbbell Curl w/ Supination3x103x83x6
Standing Overhead Triceps Extension3x103x83x6
ExerciseDay 1Day 2Day 3
Medium Stance Dumbbell Hip Thrust3x103x83x6
Seated Pronated Grip Incline Cable Chest Press3x103x83x6
Front Dumbbell Quadriceps Split Squat3x103x83x6
Standing Neutral Grip D Handle High Pulley Cable Row3x103x83x6
Rest 2-5 Minutes
ExerciseDay 1Day 2Day 3
Front Dumbbell Hamstring Split Squat3x103x83x6
Incline Pronated Grip Dumbbell Bench Press3x103x83x6
Front Dumbbell Quadriceps Split Squat3x103x83x6
Incline Neutral Grip Dumbbell Y's3x103x83x6
Rest 2-5 Minutes
ExerciseDay 1Day 2Day 3
Seated Neutral Grip Dumbbell Curl w/ Supination3x103x83x6
Lying Neutral Grip Triceps Extension3x103x83x6
Rest 2-5 Minutes
ExerciseDay 1Day 2Day 3
Front Dumbbell Hamstring Split Squat3x103x83x6
Seated Pronated Grip Cable Chest Press3x103x83x6
Narrow Stance Dumbbell Box Squat3x103x83x6
Kneeling Bent Over Neutral Grip Dumbbell Row3x103x83x6
Rest 2-5 Minutes
ExerciseDay 1Day 2Day 3
Dumbbell Hamstring Lunge3x103x83x6
Incline Pronated Grip Dumbbell Bench Press3x103x83x6
Dumbbell Quadriceps Lunge3x103x83x6
Incline Neutral Grip Dumbbell T's3x103x83x6
Rest 2-5 Minutes
ExerciseDay 1Day 2Day 3
Standing Neutral Grip Dumbbell Curl w/ Supination3x103x83x6
Lying Neutral Grip Close Grip Press3x103x83x6

Notes:

  • This program can last anywhere from 4 weeks to 12 weeks typically
  • Smaller weight increases can be made from day to day and week to week. It’s up to you and what you feel safe to perform
  • The weight increases you make will determine how long the program lasts. The greater the increase, the shorter the program will last. The smaller the weight increase, the longer the program will last
  • When increasing weight, ALWAYS make sure you can perform the exercise SAFELY
  • When you can no longer safely add weights to each exercise, the program has been completed and the Beginner Phase is complete