2-DAY FULL BODY INTERMEDIATE ROUTINE

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



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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