Option 1

2-DAY FULL BODY INTERMEDIATE ROUTINE

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Day 1 – Strength Focus

  1. Barbell Back Squat – 4 sets x 6 reps

  2. Barbell Bench Press – 4 sets x 6–8 reps

  3. Pull-Ups (weighted if possible) – 4 sets x 6–10 reps

  4. Seated Dumbbell Shoulder Press – 3 sets x 10 reps

  5. Plank + Side Plank – 3 sets x 30–45 sec each



Option 2

2-DAY FULL BODY INTERMEDIATE ROUTINE

Day 1 – Strength Focus

  1. Front Squat – 4 sets x 5 reps

  2. Overhead Press (Barbell) – 4 sets x 6 reps

  3. Weighted Chin-Ups – 4 sets x 6–8 reps

  4. Barbell Hip Thrust – 3 sets x 8 reps

  5. Ab Wheel Rollouts – 3 sets x 10–12 reps

Day 2 – Hypertrophy Focus

  1. Romanian Deadlift – 3 sets x 10 reps

  2. Incline Dumbbell Press – 3 sets x 10–12 reps

  3. Barbell Row – 3 sets x 10–12 reps

  4. Cable Lateral Raise – 3 sets x 15 reps

  5. Hanging Leg Raise – 3 sets x 15 reps

Day 2 – Hypertrophy Focus

  1. Trap Bar Deadlift – 3 sets x 8–10 reps

  2. Dumbbell Flat Press – 3 sets x 10–12 reps

  3. Chest-Supported T-Bar Row – 3 sets x 10–12 reps

  4. Dumbbell Lateral Raise + Rear Delt Fly (Superset) – 3 sets x 15 reps each

  5. Hanging Knee Raise (slow eccentric) – 3 sets x 15 reps