Intermediate Workout Plan

• Perform Pull-ups and Lat exercises slowly with a focus on squeezing.
• When performing your preferred squat or Leg Press focus on controlling the weight. Lowering the weight should be slightly slower than pushing it.
• The golden rule is if you can do more than 12 reps, its too light. If you can’t do 12 reps – it’s too heavy.
• Shoot for 12 reps every single time.
• The list of exercises below is meant to be done in order.

1.) Warmup: 5 Minutes on the Exercise Bike

2.) Leg Extensions Machine – 4×12 

3.) Hack Squat – 4×12

4.) Seated Incline Dumbbell Curls – 4×12 (each arm)

5.) Decline Leg Press – 4×12

6.) Single Leg Extension – 2×12 (each leg)

7.) EZ-Bar Cable Curls – 3×12

7.) Finisher: Stairmaster 5-10 min (slowest setting)

Optional Changes:

• Swap ‘Hack Squat’ for any other variation of ‘Squat’ or ‘Smith machine Squats’.
• Swap ‘Leg Extension’ for ‘Single Leg Extension’ or ‘Single Leg Press Machine’
• Swap Decline Leg Press for Lunges
• Swap Bicep exercises for any two favorite exercises as long as you stimulate biceps.

1.) Warmup: Seated Cable Flies – 4×12

2.) Dumbbell Incline Press – 4×12 

3.) Dumbbell Incline Flies – 4×12

4.) Machine Incline Chest Press – 4×12

5.) Single Arm Machine Incline Chest Press – 4×12 (each leg)

6.) Finisher: Machine Dips – 4×12 

Optional Changes:

• Swap any Dumbbell exercise for a Barbell equivalent.
• Swap Dumbbell Flies for Pec Dec or Standing Cable Flies machine
• Swap Machine Dips for push-ups / body weight dips

Make sure to rest at least 1 day before you continue with the Intermediate Workout Program.

1.) Warmup: Face Pulls w/ Rope – 4×12

2.) Lat Pullover Machine – 4×12 

3.) Underhand Grip Lat Pulldown – 4×12

4.) Underhand Grip Seated Row – 4×12

5.) Single Arm Dumbbell Row – 4×12 (each leg)

6.) Finisher: Cable Pullover – 4×12 

Optional Changes:

• Start with Lat Pullover as warmup instead of Face Pulls.
• Use wide Overhand Grip w/ Lat Pulldown instead of underhand grip.
• Use a V Bar instead of straight/curved bar for Seated Rows.
• Dumbbell Rows with both lifting at same time instead of single arm.

1.) Warmup: Exercise Bike – 5 min.

2.) Seated Leg Curls – 4×12 

3.) Dumbbell Straight Leg Deadlifts – 4×12

4.) Lying Leg Curl – 4×12

5.) Dumbbell Side Lateral Raise – 4×12

6.) Face Pulls W/ Rope – 4×12

7.) Finisher: Stairmaster Machine – 5-10 min.

Optional Changes:

• Start with Lying Leg Curl over Seated.
• Swap dumbbell for a barbell when performing Straight Legged Deadlifts.
• Swap ‘Lying Leg Curls’ for Single Leg Press (Feet high up on platform to target hamstrings)
• Swap ‘Dumbbell Side Lateral Raise’ for Cable or Machine Side Lateral Raise.
• Swap Face Pulls w/ Rope for Rear Delt Fly machine (reverse of chest fly). 

• This workout plan is meant to be repeated 2 days on, 1 day off – for a total of 4 exercises every 6 days.
• After Day 1 and 2, there should be a rest day. After Days 3 and 4, you rest again – and then repeat.
• The choice of exercises is ultimately up to you and I highly recommend swapping exercises out for your favorites if something on the list above is not feasible.
• If you are unable to perform an exercise because it is taken, or you do not have access to the equipment – skip it or perform an alternative.
• YOU MUST FOCUS ON CONTROLLING THE WEIGHT TO PREVENT INJURY. DO NOT EGO LIFT.