Intermediate Program

During your first several months of beginning an exercise program you have learned a lot. You have become consistent, you have learned to perform exercises correctly and your diet that you follow is more structured.  Now that you have some experience following a basic beginners program you are ready for more of a challenge in your exercise program.

Sample Program

Day 1 (Monday): Chest/Triceps

Flat Bench Press (Barbell) 3 x12

Incline Bench Press (DB) 3 x10

Lying Chest Fly’s (DB) 3 x12

Triceps Cable Press-down 3 x12

Triceps Kickbacks  (DB) 3 x10

Bench Dips 3 x10

Weighted 3 Position Sit-Ups 3 x10

Weighted 2 Position Sit-Ups 3 x10

Russian Twist 3 x10

20-minute cardio

 

Day 2 (Tuesday): Back/Biceps

Machine Front Lat-Pulldown 3 x12

Bent over barbell Rows 3 x10

Lat-Extension 3 x12

Standing Barbell curl 3 x12

Standing DB Hammer Curl 3 x12 each

Plank Series 3 sets until failure.

20-minute cardio

 

Day 3 (Wednesday): Rest Day.

 

Day 4 (Thursday): Legs

Barbell Back Squats 3 x10

DB Walking Lunge 3 x10 each

Step Up (Barbell or DB) 3 x10 each

Standing calf raises 3 x12

Weighted 3 Position Sit-Ups 3 x10

Weighted 2 Position Sit-Ups 3 x10

Russian Twist 3 x10

20-minute cardio

 

Day 5 (Friday): Shoulder/Traps

Seated Shoulder Press (Barbell or DB) 3 x12

DB Front Raise 3 x12

DB Side Raise 3 x12

DB Reverse Flys 3 x12

Shoulder Shrugs (Barbell or DB) 3 x12

Plank Series 3 sets until failure.

 

Day 6 (Saturday): Cardio & Flexibility

30-minute cardio session followed by stretching

 

Day 7 (Sunday)

Use the Rate of Perceived Exertion (RPE) scale below to get started in determining how hard to exercise.

Perceived Exertion Scale

  • Level 1: I’m watching TV and relaxing on the couch
  • Level 2: I’m comfortable and could maintain this pace all day long
  • Level 3: I’m still comfortable, but am breathing a bit harder
  • Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
  • Level 5: I’m just above comfortable, am sweating more and can still talk easily
  • Level 6: I can still talk, but am slightly breathless
  • Level 7: I can still talk, but I don’t really want to. I’m sweating heavily.
  • Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
  • Level 9: I can only maintain this pace and effort fro a few seconds.
  • Level 10: I feel like I am going to pass out at any moment.

 

Stationary Bike Workout:

If you’re just getting started with exercise, this stationary bike workout will help you ease your way into cardio exercise.  The bike is a great choice if you need less stress on the joints while conditioning your heart and lower body.  Upon completion of the stationary bike workout stretch your lower body. You may progress this workout until you reach 30 minutes.

Beginner Stationary Bike:

Time                                       Intensity Level                                                                                        RPE

5 minute warm up Warm up at a comfortable pace, keep intensity low.                        4

3 minute                                 Increase resistance 1 – 4 levels. You will start to work                       5

harder than your warm up. You should be able to carry

on a conversation. This is your baseline level

2 minutes                               Increase your resistance and/or pace. Carrying on a                        6-7

conversation is possible but not easily maintained.

3 minutes                               Decrease your resistance and/or pace back to baseline level             5

2 minutes                               Increase your resistance and/or pace once again. As before,            6-7

carrying on a conversation is possible but difficult.

5 minutes                               Cool down at a comfortable pace. Decrease your resistance            4

and pace back to a comfortable level

Total Time 20 minutes

 

Treadmill Walking:

Walk for as long as you can and stop when necessary if you feel uncomfortable or if you are working to hard and need to rest.  Upon completion of walking stretch your lower body.  Progress this program until you have reached 30 minutes. Use the RPE scale above

 

Time                                       Intensity Level                                                                                        RPE

5 minute warm up Walk at comfortable pace to warm up.                                              4

3 minute                                 Increase your walking pace. You will start to work                            5

walk quicker than your warm up pace. You should be able

to carry on a conversation. This is your baseline level

2 minutes                               Increase your walking pace. Carrying on a conversation   6-7

is possible yet not easily maintained.

3 minutes                               Decrease your walking pace back to baseline level                              5

2 minutes                               Increase your walking pace once again. As before,                             6-7

carrying on a conversation is possible but difficult.

5 minutes                               Cool down at a comfortable pace. Decrease your pace back           4

to a comfortable level

Total Time 20 minutes

 

 

Elliptical Workout:

An elliptical or other cross trainer piece of equipment is needed.  Your legs may get tired easily or quickly if you are not use to an elliptical trainer.  Progress this program until you have reached 30 minutes.

 

Time                                       Intensity Level                                                                                        RPE

5 minute warm up Warm up at comfortable pace to warm up.                                      4

Keep the resistance level and ramp level low

3 minute                                 Increase your pace and raise resistance level and/or ramp.              5

You will start to work but should be able to carry

a conversation. This is your baseline level

2 minutes                               Increase your resistance and/or ramp level.                                       6-7

A conversation is possible yet not easily maintained.

3 minutes                               Decrease your resistance and ramp level back to baseline level         5

2 minutes                               Increase your resistance and/or ramp level. As before,                     6-7

carrying on a conversation is possible but difficult.

5 minutes                               Cool down at a comfortable pace. Decrease your resistance            4

and ramp to a comfortable level

Total Time 20 minutes