(1) Intermediate 4 days / week

(1) Intermediate 4 days / week

A1, B1, A1, B1

A1, Upper Body

Note: if you are working on losing weight, do 3 sets of each exercise / if you are working on gaining weight, do 4 sets of each exercise.

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Barbell Bench Press, flat 3-4 sets of 6-8 repetitions

Barbell Row / Pull Up, wide grip 3-4 sets of 6-8 repetitions

Barbell Overhead Press, standing 3-4 sets of 6-8

Pulldown, wide grip 3-4 sets of 6-8 repetitions

Barbell Curl 3-4 sets of 12-15 repetitions

Cable pushdown, straight bar 3-4 sets of 12-15 repetitions

Optional Core Superset 2 sets of AMAP

Cutting: cardio 15-20 minutes

B1, Lower Body

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Leg Press 3-4 sets of 8-10 repetitions

Barbell Stiff Legged Deadlift 3-4 sets of 8-10 repetitions 

Barbell Back Squat, close stance 3-4 sets of 8-10 repetitions

Leg Extension supersetted with Hamstring Curl, seated 3-4 sets of 8-10 repetitions 

Machine Calf Raise 3-4 sets of 15-20 repetitions

Cutting: cardio 15-20 minutes

Optional Core Superset 2 sets of AMAP

Resting times between sets:

These are examples of the rest times between sets. When doing compound movements with lower reps, the rest time should be a bit longer than when training for hypertrophy with higher reps. 

4-8 repetitions – 2-4 minutes

8-12 repetitions – 1-2 minutes

15-20 repetitions – 45 seconds – 90 seconds

The rest times does not necessarily need to be timed during your workout sessions. When you start your next set feeling recovered enough from the previous set and keep making progress, you are most likely doing great job with the rest periods.