Get In The Gym: Intermediate Workout Routine

Have you done the beginners workout? Took a look at it and thought it was too easy?

Here is an intermediate workout routine for you to take the next step. It’s another four week program with a downloadable PDF for you to track your weights. It’s focussing on building strength and stays in the low repetition range to ensure that will happen. As usual, it’s only as hard as you push yourself.

How To:

• Perform the workout 3 times a week with at least one day rest in between.
• Do the warm up as a circuit 2 times through.
• Use Week 1 to find the weights you are capable of for those repetitions.
• You should only just be able to finish the set, the last rep should be pretty tough.
• Perform each super set without rest, one exercise after another.
• The PDF outlines 12 weeks, write the weight you do each week in the box, or the time in the case of prone holds. If it’s a body weight exercise, tick the box to say you completed the required repetitions. You can Download it by clicking the image below.

The Workout

Warm Up -Circuit *2

• Overhead Lunges 6 EL
• Pull Rotate Press 10
• Windmills 10ES
• Pushups 10
• Bird Dog 10ES

Workout Supersets (4 Sets of Each)

• Box Squats 6
• Seated Row 6

Rest 3 Minutes

• Single Leg Bridges 6EL
• Bench Press 6-8

Rest 3 Minutes

• Single Leg Dead Lift 6EL
• Russian Twists 20ES

ES= Each Side EL= Each Leg

The Exercises

Overhead Lunges

Pull Rotate Press

Windmills

Pushups

Bird Dog

Box Squats

Seated Row

Single Leg Bridges

Bench Press

Single Leg Stiff Leg Deadlifts

Russian Twist