Men's Health Book of Muscle Intermediate Program Workout
48
STAGE 1 INTERMEDIATE PROGRAM WEEKS 1-3 WEEK 1 WEEK 2 WORKOUT A EXERCISE REPS TEMPO REST (sec) WARMUP WORK CONTROLLED AB CIRCUIT 0 10 5-sec 0 0 10 0 0 15-30 303 0 0 10 5-sec holds 60-120 CALF TRISET Optional 10-15 15-20 321 0 Optional 10-15 15-20 321 0 Optional 10-15 15-20 321 60-120 SUPERSET 1 Optional 10-15 15-20 321 0 Optional 10-15 15-20 321 60-120 SUPERSET 2 12 12-15 321 0 12 12-15 321 60-120 SUPERSET 3 10 12-15 321 0 10 12-15 321 60-120 SUPERSET 4 8 8 613 0 8 8 613 60-120 *1 set of warmup = 60% of weight for work set. 1 THIN TUMMY 2 CURLUP, CHEATUP + SLOW LOWER OR CURLUP ARMS STRAIGHT AND PARALLEL TO THE FLOOR 5-15-sec lowering or 515 3 RUSSIAN TWIST 4 PUSHUP HOLD, HANDS & FEET 5 STANDING SINGLE- LEG CALF RAISE 6 CALF RAISE ON LEG PRESS MACHINE, SINGLE LEG 7 SEATED CALF RAISE, SINGLE LEG 8 DUMBBELL WRIST CURL 9 DUMBBELL WRIST EXTENSION 10 DUMBBELL LYING PULLOVER 11 DUMBBELL SEATED LATERAL RAISE 12 DUMBBELL SEATED SHOULDER PRESS PALMS IN 13 LAT PULLDOWN BEHIND NECK 14 BARBELL SEATED SHOULDER PRESS 15 LAT PULLDOWN
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Men's Health Book of Muscle Intermediate Program Workout
Transcript of Men's Health Book of Muscle Intermediate Program Workout
STAGE 1 INTERMEDIATE PROGRAM
WEEKS 1-3WEEK 1 WEEK 2 WEEK 3
WORKOUT A
EXERCISE REPS TEMPO REST (sec)
WARMUP WORK
CONTROLLED AB CIRCUIT
0 10 5-sec 0
0 10 0
0 15-30 303 0
0 10 5-sec holds 60-120
CALF TRISET
Optional 10-15 15-20 321 0
Optional 10-15 15-20 321 0
Optional 10-15 15-20 321 60-120
SUPERSET 1
Optional 10-15 15-20 321 0
Optional 10-15 15-20 321 60-120
SUPERSET 2
12 12-15 321 0
12 12-15 321 60-120
SUPERSET 3
10 12-15 321 0
10 12-15 321 60-120
SUPERSET 4
8 8 613 0
8 8 613 60-120
*1 set of warmup = 60% of weight for work set.
1 THIN TUMMY
2 CURLUP, CHEATUP + SLOW LOWER OR CURLUP ARMS STRAIGHT AND PARALLEL TO THE FLOOR
5-15-sec lowering or 515
3 RUSSIAN TWIST
4 PUSHUP HOLD, HANDS & FEET
5 STANDING SINGLE-LEG CALF RAISE
6 CALF RAISE ON LEG PRESS
MACHINE, SINGLE LEG
7 SEATED CALF RAISE, SINGLE LEG
8 DUMBBELL WRIST CURL
9 DUMBBELL WRIST EXTENSION
10 DUMBBELL LYING PULLOVER
11 DUMBBELL SEATED LATERAL
RAISE
12 DUMBBELL SEATED SHOULDER
PRESS PALMS IN
13 LAT PULLDOWN BEHIND NECK
14 BARBELL SEATED SHOULDER PRESS
15 LAT PULLDOWN
STAGE 1 INTERMEDIATE PROGRAM
WEEKS 1-3WEEK 1 WEEK 2
WORKOUT B
EXERCISE REPS TEMPO REST (sec)
WARMUP WORK
CONTROLLED AB STRAIGHT SETS
0 10 5-sec 30
0 10-15 313 30
0 10-15 313 30
0 10 5-sec holds 30
BICEPS TRISET
10 10 321 0
10 10 321 0
10 10 321 60-120
TRICEPS TRISET
10 10 321 0
10 10 321 0
10 10 321 60-120
LOWER BODY SUPERSET 1
15 12-15 321 0
15 12-15 321 60-120
LOWER BODY SUPERSET 2
0 5-20 321 0
0 10-20 321 60-120
LOWER BODY SUPERSET 3
8 5-20 311 0
8 5-20 311 60-120
LOWER BODY SUPERSET 4
Optional 10-15 8 316 0
Optional 10-15 8 316 60-120
1 TOES TO SKY
2 CURLUP, LEGS IN AIR, HANDS ON OPPOSITE SHOULDERS, ARMS ACROSS CHEST
3 SIDE RAISE
4 SEATED THIN TUMMY AND CHEEK SQUEEZE
5 EZ-BAR BICEPS CURL, WIDE GRIP6 EZ-BAR BICEPS CURL, REVERSE
GRIP7 EZ-BAR BICEPS
CURL CLOSE GRIP
8 TRICEPS PUSHDOWN,
REVERSE GRIP
9 TRICEPS PUSHDOWN, WIDE
GRIP
10 TRICEPS PUSHDOWN,
NEUTRAL GRIP
11 LEG CURL, SINGLE LEG
12 LEG EXTENSION, SINGLE LEG
13 SINGLE LEG STIFF-LEGGED
DEADLIFT
14 SINGLE LEG SQUAT, ON LOW
BLOCK
15 KING DEADLIFT
16 SINGLE LEG SQUAT, OTHER LEG
OUT IN FRONT
17 DEADLIFT
18 BARBELL SQUAT
WEEK 3
STAGE 1 INTERMEDIATE PROGRAM
WEEKS 1-3WEEK 1 WEEK 2
WORKOUT C
EXERCISE REPS TEMPO REST (sec)
WARMUP WORK
CONTROLLED AB CIRCUIT
0 10 5-sec 0
0 10 0
0 15-30 303 0
0 10 5-sec holds 60-120
DUMBBELL SHRUG TRISET
10 10 321 0
10 10 321 0
10 10 321 60-120
SUPERSET 1
Optional 10-15 15-20 321 0
Optional 10-15 15-20 321 60-120
SUPERSET 2
12 12-15 321 0
12 12-15 321 60-120
SUPERSET 3
10 10-12 321 0
10 10-12 321 0
SUPERSET 4
8 8 613 0
8 8 613 60-120
*1 set of warmup = 60% of weight for work set.
1 THIN TUMMY
2 CURLUP, CHEATUP + SLOW LOWER OR CURLUP ARMS STRAIGHT AND PARALLEL TO THE FLOOR
5-15-sec lowering or 515
3 RUSSIAN TWIST
4 PUSHUP HOLD, HANDS & FEET
5 DUMBBELL SHRUG, BEHIND BODY
6 DUMBBELL SHRUG
7 DUMBBELL SHRUG TO FRONT
8 BARBELL WRIST EXTENSION
9 BARBELL WRIST CURL
10 REVERSE DUMBBELL FLY
11 DUMBBELL FLY
12 DUMBBELL ONE ARM BENT OVER
ROW
13 DUMBBELL BENCH PRESS, INCLINE, NEUTRAL GRIP
14 SEATED CABLE ROW
15 BARBELL BENCH PRESS, FEET ON
BENCH
WEEK 3
STAGE 1 INTERMEDIATE PROGRAM
WEEKS 4-6WEEK 4 WEEK 5 WEEK 6
WORKOUT A
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
ENDURANCE AB CIRCUIT
0 0 1 10-30 313 0
0 0 1 10-30 311 0
0 0 1 10-30 202 0
0 0 1 10-30 301 60-120
SUPERSET
1 10 STRIP 10+10+10 311 0
1 10 1 10 311 60-120
SUPERSET
1 10 STRIP 10+10+10 311 0
1 10 1 10 1.5 60-120
STRAIGHT SETS
1 10 2 10 311 120
SUPERSET
1 10 STRIP 10+10+10 311 0
1 10 1 10 1.5 60-120
STRAIGHT SETS
1 10 2 10 311 120
*1 set of warmup = 60% of weight for work set.
1 THIN TUMMY, LIFT ONE LEG
2 CURLUP ARMS STRAIGHT AND PARALLEL TO THE FLOOR
3 RUSSIAN TWIST
4 MODIFIED V-SIT
5 DUMBBELL SEATED BICEPS CURL WITH TWIST
6 EZ-BAR BICEPS CURL REVERSE GRIP
7 REVERSE DUMBBELL FLY
8 SEATED CABLE ROW, REVERSE GRIP
9 SEATED CABLE ROW
10 DUMBBELL LYING PULLOVER, 1 DUMBBELL IN 2 HANDS, ACROSS BENCH
11 LAT PULLDOWN, WIDE GRIP
12 LAT PULLDOWN, NEUTRAL GRIP
STAGE 1 INTERMEDIATE PROGRAM
WEEKS 4-6WEEK 4 WEEK 5 WEEK 6
WORKOUT B
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
ENDURANCE AB STRAIGHT SETS
0 0 1 10-30 311 30
0 0 1 10-30 311 30
0 0 1 10-30 311 30
0 0 1 10-30 311 30
SUPERSET
1 10 STRIP 10+10+10 311 0
1 10 STRIP 10+10+10 311 60-120
STRAIGHT SETS
1 10 2 20 311 120
TRISET
1 10 1 10-20 311 0
1 10 1 10 311 0
1 10 1 10 311 60-120
STRAIGHT SETS
1 10 2 10 311 120
STRIP SET
1 15 STRIP 15+15+15 311 120
*1 set of warmup = 60% of weight for work set.
1 TOES TO SKY, ONE KNEE BENT
2 CURLUP LEGS IN AIR, HANDS ON FOREHEAD, ELBOWS IN
3 SIDE RAISE
4 WRIST TO KNEE CURL UP
5 LEG CURL
6 LEG EXTENSION
7 BARBELL SQUAT, BREATHING
8 PRONE HIP THIGH EXTENSION
9 BACK EXTENSION
10 GOOD MORNING, ROUNDED BACK
11 DEADLIFT
12 STANDING CALF RAISE
STAGE 1 INTERMEDIATE PROGRAM
WEEKS 4-6WEEK 4 WEEK 5 WEEK 6
WORKOUT C
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
ENDURANCE AB CIRCUIT
0 0 1 10-30 313 0
0 0 1 10-30 311 0
0 0 1 10-30 202 0
0 0 1 10-30 301 60-120
SUPERSET
1 10 STRIP 10+10+10 311 0
1 10 1 10 311 60-120
SUPERSET
1 10 STRIP 10+10+10 311 0
1 10 1 10 1.5 60-120
STRAIGHT SETS
1 10 2 10 311 120
SUPERSET
1 10 STRIP 10+10+10 311 0
1 10 1 10 1.5 60-120
STRAIGHT SETS
1 10 2 10 311 120
*1 set of warmup = 60% of weight for work set.
1 THIN TUMMY, LIFT ONE LEG
2 CURLUP HANDS ON OPPOSITE ELBOWS
3 RUSSIAN TWIST
4 MODIFIED V-SIT
5 DUMBBELL SEATED OVERHEAD TRICEPS
EXTENSION, 1 DUMBBELL IN 2
HANDS
6 BARBELL BENCH PRESS, VERY CLOSE
GRIP
7 DUMBBELL SEATED LATERAL RAISE
8 BARBELL UPRIGHT ROW
9 BARBELL SEATED SHOULDER PRESS
10 DUMBBELL FLY, THUMBS IN
11 BARBELL BENCH PRESS, INCLINE,
WIDE GRIP
12 BARBELL BENCH PRESS
STAGE 2 INTERMEDIATE PROGRAM
WEEKS 8-10WEEK 8 WEEK 9 WEEK 10
WORKOUT A
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
STRENGTH AB STRAIGHT SETS
0 0 1 10-15 201 60
0 0 1 10-15 201 60
0 0 1 10-15 201 60
0 0 1 10 A LEG 5-Sec 60
STRAIGHT SETS
1 10 2 10 321 120
1 10 1 10 1.5 60-120
1 1 21 311 60
1 10 2 10 311 120
1 10 1 10 1.5 60-120
1 1 21 311 60
1 10 1 12-15 311 60
0 0 1 15-20 311 60
0 0 1 20+ EACH 311 60
*1 set of warmup = 60% of weight for work set.
1 KNEE UP, INCLINE
2 CURLUP WEIGHTED
3 SIDES RAISE HANDS ON FOREHEAD, ELBOWS OUT
4 SWISS BALL ALTERNATE LEG LIFT
5 BARBELL SEATED SHOULDER PRESS, WIDE GRIP
6 DUMBBELL SEATED SHOULDER PRESS
7 DUMBBELL SEATED LATERAL RAISE
10 (full range)
8 DEADLIFT, WIDE GRIP
9 STIFF LEGGED DEADLIFT, CHEST
UP, WIDE GRIP
10 GOOD MORNING, ROUNDED BACK
10 (full range)
11 SEATED CALF RAISE
12 STANDING CALF RAISE
12 STANDING SINGLE LEG CALF RAISE
STAGE 2 INTERMEDIATE PROGRAM
WEEKS 8-10WEEK 8 WEEK 9 WEEK 10
WORKOUT B
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
STRENGTH AB STRAIGHT SETS
0 0 1 10 5-sec 60
0 0 1 10-15 201 60
0 0 1 10-15 201 60
0 0 1 10-15 10* 60
STRAIGHT SETS
1 10 2 10 321 120
1 10 1 10 1.5 60-120
1 1 21 311 60
1 10 2 10 321 120
1 10 1 10 1.5 60-120
1 1 21 311 60
ALTERNATED, WITH FULL RECOVERIES BETWEEN SETS
1 10 2 311
1 2 311
*1 set of warmup = 60% of weight for work set.
1 TOES TO SKY, KNEES TO SKY
2 BARBELL ROLLOUT
3 RUSSIAN TWIST, FEET ANCHORED, WEIGHT IN HANDS
4 MODIFIED V-SIT
5 BARBELL BENT OVER ROW, WIDE
GRIP
6 SEATED CABLE ROW, REVERSE GRIP
7 DUMBBELL ONE ARM BENT OVER
ROW
10 (full range)
8 BARBELL BENCH PRESS, INCLINE,
WIDE GRIP
9 BARBELL BENCH PRESS, WIDE GRIP, TO NECK, FEET ON
BENCH
10 DUMBELL BENCH PRESS, DECLINE
10 (full range)
11 DUMBELL SEATED HAMMER CURL,
INCLINE
Set 1: 10 Set 2: 15
Full recovery
12 DIP/ BENCH DIP 10 bench dip
Set 1: 10 Set 2: 15
Full recovery
STAGE 2 INTERMEDIATE PROGRAM
WEEKS 8-10WEEK 8 WEEK 9 WEEK 10
WORKOUT C
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
STRENGTH AB STRAIGHT SETS
0 0 1 10 201 60
0 0 1 10-15 201 60
0 0 1 15-30 212 60
0 0 1 10 A LEG 5-Sec 60
STRAIGHT SETS
1 2 10 321 120
1 10 1 10 1.5 60-120
1 1 21 311 60
1 10 2 10 311 120
1 10 1 10 1.5 60-120
1 1 21 311 60
1 10 1 10 311 60
0 0 1 10 311 60
0 0 1 10 311 60
*1 set of warmup = 60% of weight for work set.
1 KNEE UP, INCLINE
2 CURLUP, LEGS IN AIR, WEIGHT ON CHEST
3 RUSSIAN TWIST, LEG CYCLE
4 SWISS BALL ALTERNATE LEG LIFT
5 CHINUP 10 lat pulldown
6 LAT PULLDOWN
7 DUMBBELL LYING PULLOVER, 1 DUMBBELL IN 2 HANDS, ACROSS BENCH
10 (full range)
8 BARBELL SQUAT, HIGH BAR, NARROW STANCE
9 STATIC LUNGE, BACK FOOT ON LOW BLOCK
10 LEG PRESS, SINGLE LEG
10 (full range)
11 BARBELL SHRUG, REVERSE GRIP
12 BARBELL SHRUG
13 BARBELL SHRUG, WIDE GRIP
STAGE 2 INTERMEDIATE PROGRAM
WEEKS 11-13WEEK 11 WEEK 12 WEEK 13
WORKOUT A
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
FAST AB CIRCUITS
0 0 1 OR 2 10-20 10* 0
0 0 1 OR 2 10-20 20* 0
0 0 1 OR 2 10-20 20* 0
0 0 1 OR 2 15-25 101 0
0 0 1 OR 2 10-15 10* 60-120
STRENGTH EXERCISES, STRAIGHT SETS
2Set 1: 40% Warmup Set 1: 10
Set 2: 70% Warmup Set 2: 8
Tempo: 211Set 1: 8
Set 2: 6
Rest: 120-180Set 3: 4
Back off set: 12-15
2Set 1: 40% Warmup Set 1: 10
Set 2: 70% Warmup Set 2: 8
Tempo: 201Set 1: 8
Set 2: 6
Rest: 120-180Set 3: 4
Back off set: 12-15
STRENGTH EXERCISES, STRAIGHT SETS
1 8 1 OR 2 8 10* 60-120
1 MODIFIED V-SIT
2 KNEE UP
3 CURLUP, HAND ON OPPOSITE SHOULDERS + TWIST
4 RUSSIAN TWIST, MEDICINE BALL IN HANDS
5 SIDE RAISE, HANDS ON FOREHEAD, ELBOWS IN
6 BARBELL SEATED SHOULDER PRESS,
WIDE GRIP
7 BARBELL SQUAT HIGH BAR
8 BARBELL SHRUG, EXPLOSIVE, FROM
HANG ABOVE KNEES
STAGE 2 INTERMEDIATE PROGRAM
WEEKS 11-13WEEK 11 WEEK 12 WEEK 13
WORKOUT B
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
CONTROLLED AB CIRCUITS
0 0 1 OR 2 10 303 0
0 0 1 OR 2 10 303 0
0 0 1 OR 2 303 0
0 0 1 OR 2 10 303 0
0 0 1 OR 2 10 5-sec 60-120
ALTERNATED, WITH FULL RECOVERIES BETWEEN SETS
2Set 1: 40% Warmup Set 1: 10
Set 2: 70% Warmup Set 2: 8
Tempo: 211Set 1: 8
Set 2: 6
Rest: Full recoverySet 3: 4
Back off set: 12-15
2Set 1: 40% Warmup Set 1: 10
Set 2: 70% Warmup Set 2: 8
Tempo: 201Set 1: 8
Set 2: 6
Rest: Full recoverySet 3: 4
Back off set: 12-15
ASSISTANCE EXERCISE, STRAIGHT SETS
1 10 1 OR 2 8 211 60-120
2 KNEE UP
2 CURLUP, ARMS STRAIGHT & PARALLEL TO FLOOR
3 LATERAL LEG LOWERING
10 (each side)
4 SIDE RAISE
5 SIDE RAISE, HANDS ON FOREHEAD, ELBOWS IN
6 BARBELL BENT OVER ROW, WIDE
GRIP
7 BARBELL BENCH PRESS, INCLINE
8 DUMBBELL SEATED HAMMER CURL
STAGE 2 INTERMEDIATE PROGRAM
WEEKS 11-13WEEK 11 WEEK 12 WEEK 13
WORKOUT C
EXERCISE WARMUP WORK TEMPO REST
SETS REPS SETS REPS
FAST AB CIRCUITS
1 10 1 10-15 211 0
1 10 1 10-15 201 0
1 10 1 10-15 201 0
1 10 1 10-15 202 0
1 10 1 10-15 201 60-120
STRENGTH EXERCISES, STRAIGHT SETS
Set 1: 40% Warmup Set 1: 10
Set 2: 70% Warmup Set 2: 8
Tempo: 211Set 1: 8
Set 2: 6
Rest: 120-180Set 3: 4
Back off set: 12-15
2Set 1: 40% Warmup Set 1: 10
Set 2: 70% Warmup Set 2: 8
Tempo: 211Set 1: 8
Set 2: 6
Rest: 120-180Set 3: 4
Back off set: 12-15
ASSISTANCE EXERCISE, STRAIGHT SETS
1 12 1 OR 2 10-12 10* 60-120
2 KNEE UP, INCLINE
2 BARBELL ROLLOUT
3 SIDE RAISE ON ROMAN CHAIR
4 RUSSIAN TWIST, MEDICINE BALL IN HANDS OR FEET ANCHORED, WEIGHT IN HANDS
5 CURLUP, LEGS IN AIR, WEIGHT ON CHEST
6 CHINUP
2 (lat machine)
7 DEADLIFT, WIDE GRIP
8 STANDING CALF RAISE, EXPLOSIVE
STAGE 3 INTERMEDIATE PROGRAM
WEEKS 15-17WEEK 15 WEEK 16 WEEK 17
WORKOUT A
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
STRAIGHT SETS
311 180
10
8
Set 1 6
Set 2 6
311 120 0 0 1 12
311 60 0 0 1 15-20
311 180
40% 8
70% 6
Set 1 6
Set 2 6
311 60 0 0 1 15-20
311 120 0 0 1 12
311 60-120
60% 8
Set 1 6-8
Set 2 10-12
CONTROLLED AB CIRCUIT
313 0 0 0 1 10
515 0 0 0 1 10
303 0 0 0 1 15-30
5-SEC 0 0 0 1 10
1 WIDE GRIP PULLUP
2 (lat machine)
2 CHINUP OR LAT PULLDOWN, REVERSE GRIP
3 NEUTRAL GRIP PULLUP OR LAT PULLDOWN, NEUTRAL GRIP
4 BARBELL BENT OVER ROW
5 BARBELL BENT OVER ROW, REVERSE GRIP
6 BARBELL BENT OVER ROW, WIDE GRIP
7 EZ-BAR PREACHER CURL
8 THIN TUMMY, LIFT & CYCLE OUT 1 LEG
9 CURLUP, ARMS STRAIGHT AND PARALLEL TO THE FLOOR
10 RUSSIAN TWIST, LEG CYCLE
11 PUSHUP HOLD, LIFT LEG WITH OPPOSITE ARM
STAGE 3 INTERMEDIATE PROGRAM
WEEKS 15-17WEEK 15 WEEK 16 WEEK 17
WORKOUT B
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
STRAIGHT SETS
311 180
40% 10
70% 8
Set 1 6
Set 2 6
10* 120 0 0 1 10
10* 60 0 0 1 15
301 180
40% 8
70% 6
Set 1 6
Set 2 6
301 120 0 0 1 10
301 60 0 0 1 15
10* 60
60% 8
Set 1 8
Set 2 8
CONTROLLED AB STRAIGHT SETS
5-SEC 30 0 0 1 10
313 30 0 0 1 10-15
313 30 0 0 1 10-15
5-SEC 30 0 0 1 10
1 DEADLIFT
2 DEADLIFT, WIDE GRIP
3 DEADLIFT, WIDE GRIP, STANDING ON BLOCKS
4 BARBELL SQUAT, FRONT
5 BARBELL SQUAT, HIGH BAR
6 BARBELL HIGH BAR, NAROOW STANCE
7 BARBELL SHRUG, JUMP, FROM HANG
ABOVE KNEES
8 TOES TO SKY, ONE KNEE BENT
9 CURLUP, LEGS IN AIR, HANDS ON FOREHEAD, ELBOW IN
10 SIDE RAISE, HANDS ON FOREHEAD, ELBOWS IN
11 SEATED THIN TUMMY + CHEEK SQUEEZE
STAGE 3 INTERMEDIATE PROGRAM
WEEKS 15-17WEEK 15 WEEK 16 WEEK 17
WORKOUT C
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
STRAIGHT SETS
311 180
40% 10
70% 8
Set 1 6
Set 2 6
311 120 0 0 1 12
311 60 0 0 1 15-20
311 180
40% 8
70% 6
Set 1 6
Set 2 6
311 120 0 0 1 12
311 60 0 0 1 15-20
311 60-120
60% 8
Set 1 6-8
Set 2 10-12
CONTROLLED AB CIRCUIT
313 0 0 0 1 10
515 0 0 0 1 10
303 0 0 0 1 15-30
5-SEC 0 0 0 1 10
1 BARBELL BENCH PRESS
2 BARBELL BENCH PRESS, WIDE GRIP
3 BARBELL BENCH PRESS, WIDE GRIP, FEET ON BENCH
4 BARBELL SEATED SHOULDER PRESS
5 BARBELL SEATED SHOULDER PRESS, TO FRONT
6 BARBELL SEATED SHOULDER PRESS, WIDE GRIP
7 EZ-BAR LYING TRICEPS
EXTENSION, REVERSE GRIP
8 THIN TUMMY, LIFT & CYCLE OUT 1 LEG
9 CURLUP, ARMS STRAIGHT AND PARALLEL TO THE FLOOR
10 RUSSIAN TWIST, LEG CYCLE
11 PUSHUP HOLD, LIFT LEG WITH OPPOSITE ARM
STAGE 3 INTERMEDIATE PROGRAM
WEEKS 18-20WEEK 18 WEEK 19 WEEK 20
WORKOUT A
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
ALTERNATED, WITH FULL RECOVERIES BETWEEN SETS
211
30% 10
60% 8
80% 6
Set 1 6
Much heavier Set 2 1
Heavier than set 1 Set 3 6
Heavier than set 2 Set 4 1
Back off set 10-15
211
30% 10
60% 8
80% 6
Set 1 6
Much heavier Set 2 1
Heavier than set 1 Set 3 6
Heavier than set 2 Set 4 1
Back off set 10-15
ENDURANCE AB CIRCUIT
313 0 0 0 1 10-30
311 0 0 0 1 10-30
202 0 0 0 1 10-30
301 0 0 0 1 10-30
1 BARBELL BENT OVER ROW
Full recovery
2 BARBELL BENCH PRESS
Full recovery
3 THIN TUMMY, BOTH LEGS UP, CYCLE OUT ONE LEG
4 CURLUP, HANDS ON OPPOSITE ELBOWS
5 RUSSIAN TWIST, FEET ANCHORED
6 MODIFIED V-SIT
STAGE 3 INTERMEDIATE PROGRAM
WEEKS 18-20WEEK 18 WEEK 19 WEEK 20
WORKOUT B
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
WAVE SETS
201 180-240
30% 10
60% 8
80% 6
Set 1 6
Much heavier Set 2 1
Heavier than set 1 Set 3 6
Heavier than set 2 Set 4 1
Back off set 10-15
211 180-240
40% 8
70% 6
Set 1 6
Much heavier Set 2 1
Heavier than set 1 Set 3 6
Heavier than set 2 Set 4 1
Back off set 10-15
ENDURANCE AB STRAIGHT SETS
311 30 0 0 1 10-30
311 30 0 0 1 10-30
311 30 0 0 1 10-30
311 30 0 0 1 10-30
1 BARBELL SQUAT, FRONT
2 DEADLIFT
3 TOES TO SKY, KNEES TO SKY
4 CURLUP, LEGS IN AIR, HANDS ON FOREHEAD, ELBOWS OUT
5 SIDE RAISE, ON ROMAN CHAIR
6 WRIST TO KNEE CURLUP, FULL LYING POSITION
STAGE 3 INTERMEDIATE PROGRAM
WEEKS 18-20WEEK 18 WEEK 19 WEEK 20
WORKOUT C
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
WAVE SETS, ALTERNATED, WITH FULL RECOVERIES BETWEEN SETS
211
30% 10
60% 8
80% 6
Set 1 6
Much heavier Set 2 1
Heavier than set 1 Set 3 6
Heavier than set 2 Set 4 1
Back off set 10-15
211
30% 10
60% 8
80% 6
Set 1 6
Much heavier Set 2 1
Heavier than set 1 Set 3 6
Heavier than set 2 Set 4 1
Back off set 10-15
ENDURANCE AB CIRCUIT
313 0 0 0 1 10-30
311 0 0 0 1 10-30
202 0 0 0 1 10-30
301 0 0 0 1 10-30
1 BARBELL SEATED SHOULDER PRESS
Full recovery
2 CHINUP Full recovery
3 THIN TUMMY, BOTH LEGS UP, CYCLE OUT ONE LEG
4 CURLUP, HANDS ON OPPOSITE ELBOWS
5 RUSSIAN TWIST, FEET ANCHORED
6 MODIFIED V-SIT
STAGE 4 INTERMEDIATE PROGRAM
WEEKS 22-24WEEK 22 WEEK 23 WEEK 24
WORKOUT A
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
WAVE SETS
211 Up to 240
30% 10
60% 8
80% 6
Set 1 6
Heavier than set 1 Set 2 5
Heavier than set 2 Set 3 4
Back off set 10-15
211 Up to 240
30% 10
60% 8
80% 6
Set 1 6
Heavier than set 1 Set 2 5
Heavier than set 2 Set 3 4
Back off set 10-15
STRENGTH AB STRAIGHT SETS
201 60 0 0 1 10-15
201 60 0 0 1 10-15
201 60 0 0 1 10-15
5-SEC 60 0 0 1 10 EACH
1 BARBELL BENCH PRESS, TO LOWER CHEST
2 DEADLIFT
3 KNEE UP, VERTICAL
4 CURLUP, WEIGHTED
5 SIDE RAISE, ON ROMAN CHAIR, WEIGHT ON CHEST
6 SWISS BALL ALTERNATE LEG LIFT, LYING
STAGE 4 INTERMEDIATE PROGRAM
WEEKS 22-24WEEK 22 WEEK 23 WEEK 24
WORKOUT B
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
ALTERNATED, WITH FULL RECOVERIES BETWEEN SETS
211
30% 10
60% 8
80% 6
Set 1 6
Set 2 5
Set 3 4
211
30% 10
60% 8
80% 6
Set 1 6
Set 2 5
Set 3 4
ALTERNATED, WITH FULL RECOVERIES BETWEEN SETS
211
60% 8
Set 1 6
Set 2 6
Back off set 10
211
60% 8
Set 1 6
Set 2 6
Back off set 10
STRENGTH AB STRAIGHT SETS
201 60 0 0 1 10-15
201 60 0 0 1 10-15
202 60 0 0 1 10-15
10* 60 0 0 1 10-15
1 PULLUP Full recovery
2 BARBELL SEATED SHOULDER PRESS, TO FRONT
Full recovery
3 EZ-BAR BICEPS CURL
Full recovery
4 BARBELL BENCH PRESS, CLOSE GRIP
Full recovery
5 KNEE UP, VERTICAL
6 BARBELL ROLLOUT
7 RUSSIAN TWIST, FEET ANCHORED, WEIGHT IN HANDS
8 FULL V-SIT
STAGE 4 INTERMEDIATE PROGRAM
WEEKS 22-24WEEK 22 WEEK 23 WEEK 24
WORKOUT C
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
STRAIGHT SETS
211 Up to 240
30% 10
60% 8
80% 6
Set 1 6
Heavier than set 1 Set 2 5
Heavier than set 2 Set 3 4
Back off set 10-15
201 Up to 240
30% 8
60% 6
80% 4
Set 1 6
Heavier than set 1 Set 2 5
Heavier than set 2 Set 3 4
Back off set 10-15
STRENGTH AB STRAIGHT SETS
201 60 0 0 1 10
311 60 0 0 1 10-15
212 60 0 0 1 10-15
5-SEC 60 0 0 1 10 EACH
1 BARBELL BENT OVER ROW, REVERSE GRIP
2 BARBELL SQUAT
3 KNEE UP, VERTICAL
4 CURLUP, LEGS IN AIR, WEIGHT ON CHEST
5 RUSSIAN TWIST, FEET ANCHORED, WEIGHT IN HANDS
6 SWISS BALL ALTERNATE LEG LIFT, LYING
STAGE 4 INTERMEDIATE PROGRAM
WEEKS 25-27WEEK 25 WEEK 26 WEEK 27
WORKOUT A
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
ALTERNATED, WITH FULL RECOVERIES BETWEEN SETS
211
30% 10
60% 8
80% 6
Set 1 4
Set 2 4
Back off set 1 8-10
Back off set 2 12-15
211
30% 10
60% 8
80% 6
Set 1 4
Set 2 4
Set 3 8-10
Back off set 12-15
FAST AB CIRCUIT
10* 0 0 0 1 or 2 10-20
20* 0 0 0 1 or 2 10-20
20* 0 0 0 1 or 2 10-20
101 0 0 0 1 or 2 15-25
10* 0 0 0 1 or 2 10-15
1 BARBELL BENCH PRESS, TO LOWER CHEST, ARCHED BACK
Full recovery
2 EZ-BAR BICEPS CURL, CLOSE GRIP
Full recovery
3 FULL V-SIT
4 KNEE-UP
5 CURL UP, HANDS ON FOREHEAD, ELBOWS OUT + TWIST
6 RUSSIAN TWIST MEDICNE BALL IN HANDS
7 SIDE RAISE, HANDS ON FOREHEAD, ELBOWS IN
STAGE 4 INTERMEDIATE PROGRAM
WEEKS 25-27WEEK 25 WEEK 26 WEEK 27
WORKOUT B
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
STRAIGHT SETS
211 Up to 300
30% 10
60% 8
80% 6
Set 1 4
Set 2 4
20* 180-240Set 1 6-8
Optional Set 2 6-8
10* 120-18060% 6
Set 1 8-10
211 Up to 300
40% 6
70% 4
Set 1 4
Set 2 4
10* 180-240
60% 6
Set 1 6
Optional Set 2 6
10* 120-18060% 8
Set 1 8
CONTROLLED AB CIRCUIT
303 0 0 0 1 or 2 10
303 0 0 0 1 or 2 10
303 0 0 0 1 or 2 10 EACH
303 0 0 0 1 or 2 10
5-SEC 0 0 0 1 or 2 10
1 BARBELL SQUAT, LOW BAR
2 BARBELL SQUAT, EXPLOSIVE
3 BARBELL SQUAT, JUMP
4 DEADLIFT
5 CLEAN PULL
6 HIGH PULL
7 KNEE UP
8 CURLUP, HANDS ON OPPOSITE ELBOWS
9 LATERAL LEG LOWERING
10 SIDE RAISE, ON ROMAN CHAIR, HANDS ON FOREHEAD
11 PUSHUP HOLD, LIFT LEG WITH OPPOSITE ARM
STAGE 4 INTERMEDIATE PROGRAM
WEEKS 25-27WEEK 25 WEEK 26 WEEK 27
WORKOUT C
EXERCISE TEMPO REST WARMUP WORK
SETS REPS SETS REPS
ALTERNATED, WITH FULL RECOVERIES BETWEEN SETS
211
30% 10
60% 8
80% 6
Set 1 4
Set 2 4
Back off set 1 8-10
Back off set 2 12-15
211
30% 10
60% 8
80% 6
Set 1 4
Set 2 4
Back off set 1 8-10
Back off set 2 12-15
STRENGTH AB CIRCUIT
211 0 1 10 1 10-15
201 0 1 10 1 10-15
201 0 1 10 1 10-15
202 0 1 10 1 10-15
201 0 1 10 1 10-15
1 PULLUP Full recovery
2 BARBELL SEATED SHOULDER PRESS, TO FRONT
Full recovery
3 KNEE UP, VERTICAL
4 BARBELL ROLLOUT
5 SIDE RAISE, ON ROMAN CHAIR, HANDS ON FOREHEAD
6 RUSSIAN TWIST, FEET ANCHORED, WEIGHT IN HANDS
7 CURLUP, LEGS IN AIR, WEIGHT ON CHEST
