Intermediate Training Program

This Intermediate Program is a 4 days per week split routine. You will train half your body in each workout, so effectively you will train your entire body twice each week. By splitting up your body parts like this you will be able to train harder and heavier to stimulate maximum growth. You should aim for a minimum 2 exercises per body part, and in some cases you will perform 3.



Why Train at a Gym

We recommend that most intermediate level trainers should train at a commercial gym unless you have a well-equipped home set up. To achieve the level of intensity, variety and motivation you need to progress a commercial gym is usually the best option.

The following training program is designed to be followed by someone training in a commercial gym. If you have a well-equipped home gym you can adapt this program to suit.

While this program give a solid basic intermediate level set of exercises we would encourage you to investigate and substitute exercises and with other suitable exercises that work the specific body part you are working after a few months. Regularly changing exercises, order of exercises, reps, weights, sets, etc. is a great way to keep your workouts fresh and keep the gains coming! Start with a 10 minute warm-up on the stationary bike, treadmill, rower or other cardio machine to get your muscles and joints primed for a hard session.

CARDIO – If your goal is fat loss and lean muscle then you should aim for 4 – 5 cardio sessions per week of around 30 minutes. If your goal is mass and strength gain keep cardio session down to 2 – 3 x 30 minute sessions per week.