Intermediate Strength Training Program


  • Four days a week for eight weeks
  • Upper/lower split
  • Includes bonus warm-up routine
  • Requires regular gym equipment access
  • The spreadsheet features exercises, sets, reps, weight, RPE, rest time, a video demonstration, and notes


This program is most appropriate for those who have been training consistently for about a year and have experience following a structured program. It includes some more advanced techniques than our beginner program but still is a little less demanding than the advanced programs. It focuses on five main core lifts (squat, bench, deadlift, pull ups, and military press) with accessories designed to help support those movements


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