Intermediate Training Advice

Build muscle and improve strength and performance with a structured weight training program.

Using simple items such as a weight bench, dumbbells, barbells, kettlebells and a few stations, you'll be able to train every every major muscle group in the body. The aim now is to build upon what you have already achieved, but still incorporating some of the fundamental exercises which you have already performed. Below is a program that's been broken down into Hypertrophy (build muscle), Endurance and Strength.

On the Hypertrophy and Strength sessions it’s advised to try and have breaks between training sessions until you're up to a more advanced level of training. This will help your body recover from the previous training session, and also allow you to give 100% in the next.

Note: Always look to change your training programs every 4-6 weeks to keep the body guessing about what the next challenge will be. If you feel you can increase weights on your exercises safely, without compromising on your good form, then do so, but only small amounts.

 

Hypertrophy (Build Muscle)

Session 1: Chest, Back & Arms

 

 

 Exercise Reps Sets Rest Between Sets
Press-Ups 12 2 2 m
Lunges Alternate Leg (BW) 10 2 2 m 
Dumbbell Single Arm Row 10 4 2 m 30 secs
Dumbbell Chest Press 10 4 2 m 45 secs
Double Double Row (Parallel Grip) 10 3 2 m 30 secs
Dumbbell Incline Press 8 3 2 m 45 secs
Dumbbell Bicep Curl (Seated) 12 2 2 m
Tricep Extension 12 2 2 m
Crunches 15 3 1 m 30 secs
Squats (BW) 15 2 1 m 45 secs
V-Sits Alternate Leg 12 2 1 m 30 secs

 

 

Session 2: Shoulder & Abs 

 

 Exercise  Reps Sets Rest Between Sets
Dumbbell Shoulder Press 12 4 2 m 30 secs
Sit-Ups 12 3 1 m 
Upright Row 15 3 2 m 
Seated Lateral Raises 10 3 2 m
Alternate Elbow to Knee 15 2 1 m 30 secs
Reverse Fly 12 3 2 m 30 secs
In front Raises 10 2 2 m 15 secs
Leg Raises on Bench 12 2 1 m 30 secs
Barbell Shrugs 15 2 2 m 15 secs

 

 

Session 3: Legs & Conditioning

 

 Exercise Reps Sets Rest Between Sets
Dumbbell Step-Up (Alternate Leg) 12 3 2 m
Calf Raises 20 5 1 m 
Barbell Squat 8 4 2 m 30 secs
Skipping for 30 Seconds 4 1 m 30 secs
Kettlebell Double Handed Swings 25 3 1 m 45 secs
Plank 30 Second Hold 3 1 m 45 secs
Walking Lunges 12 2 3 m 
Light Dumbbell Shadow Box 45 Seconds 3 1 m 15 secs

 

 

Endurance

This following program can be performed as a circuit or as it's listed. This will challenge your muscles and your lungs, so take it steady. This can be performed 3-4 times a week due to the load of the weights being a lot less.

Note: Do not sacrifice form for reps, if you are struggling to complete the number of reps, reduce the weight by 10% and carry on.

 

 Exercise Reps Sets Rest Between Sets
Dumbbell Shoulder Press 15 3 1 m 30 secs
Sit-Ups 15 2 1 m 
Press-Ups 15 4 1 m 
Speed Step-Ups 20 2 1 m 45 secs
Burpees 12 2 1 m 45 secs
Skipping for 1 minute 3 1 m
Kettlebell Cleans 15 3 1 m 15 secs
Barbell Squats 20 2 1 m 45 secs
Back Extensions 15 2 1 m 45 secs
Star Jumps 20 2 1 m 30 secs
Lunges BW 20 3 2 m 

 

 

 Strength

This is the foundations of a stronger body, and these exercises have been planned to allow maximum strength building. This is crucial if you're to move onto the advanced stage, where we will introduce you to Power. As we mentioned earlier, you need to be strong to be powerful.


This strength phase is broken down to 4 x training sessions. We advise to train 2 consecutive sessions, have a day off, then train to following 2 sessions, with a view of having the final 2 days off, to fully recover. This will place a lot of additional stress upon the body, so recover, sleep and nutrition are vitally important to gain maximal strength.

 

 Session 1: Chest & Back

 

 Exercise Reps Sets Rest Between Sets
Bench Press 4 3 4 m
Lat Pull-Down or Pull-Up 5 4 4 m
Dumbbell Incline Chest Press 6 3 4 m 30 secs
Single Arm Row 5 4 4 m
Dumbbell Fly 8 2 3 m 
Barbell Bent Over Row 6 3 4 m
Weighted Sit-Ups 8 2 2 m 
V-Sits Alternate Leg 12 2 45 secs

 

 

Session 2: Legs

 

 Exercise Sets Reps Rest Between Sets
Barbell Squat 6 4 3 m
Dumbbell Walking Lunges (each Leg) 6 3 2 m
Barbell Deadlift 4 5 3 m
Dumbbell Calf Raises (Single Leg)  8 5 2 m
Plank 30 Second Hold 3 1 m 
Weighted Crunch 8 3 2 m 30 secs

 

 

Session 3: Shoulders

 

 Exercise Reps Sets Rest Between Sets
Seated Dumbbell Shoulder Press 5 3 4 m
Arnold Press 6 4 4 m 
Upright Row 6 3 2 m 
Barbell Curl 6 3 3 m
Plate In front Raises 8 2 2 m 
Reverse Barbell Curl 6 3 2 m 
Dumbbell Shrugs 5 4 2 m 30 secs

 

 

Session 4: Arms

 

 Exercise Reps Sets Rest Between Sets
Seated Dumbbell Curl 6 3 3 m 
Laying Single Dumbbell Pullovers 6 2 2 m 30 secs
Seated Hammer Curl 5 4 2 m 
Weighted Bench Dips 6 3 3 m 
Barbell Wrist Curls 6 4 2 m
Reverse Barbell Curl 6 3 2 m
Dumbbell Tricep Extension 8 2 2 m 30 secs

 

 

 

 

 

 

 

 

 

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