Intermediate Beginner Body-weight Routine

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Intermediate Beginner Body-weight Routine - JEFIT

Intermediate Beginner Body-weight Routine

General

Intermediate

Barbell

Plan Details

The Intermediate Beginner Body-weight Routine routine by agentboris is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

This is an intermediate body weight exercise routine. This is designed for those who have a general level of fitness or have been weightlifting for more than 6 months.

Routine detail

Mon

Whole Body

Est. 101 min

21 exercises

Wall Extensions

1 Set x 10 Reps

Band Dislocates

1 Set x 10 Reps

Camel Bends

1 Set x 10 Reps

Full Body Circles

3 Sets x 1 Reps

Front and Side LEg Swings

2 Sets x 10 Reps

Plank

2 Sets

Arch

2 Sets

Side Plank

2 Sets

Hollow Hold

2 Sets

Reverse Plank

1 Set

Burpee

3 Sets x 20 Reps

Stomach to Wall Handstand

2 Sets

Assisted L-Sit

2 Sets

Parallel Bar Support

1 Set

Horizontal Row

3 Sets x 8 Reps

Horizontal Wide Row

3 Sets x 8 Reps

diamond Push-Up

3 Sets x 8 Reps

Negative Pull Ups

3 Sets x 8 Reps

Dip

3 Sets x 10 Reps

Barbell Deep Squat

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Tue

Cardio

Est. 47 min

1 exercise

Running

1 Set

Wed

Whole Body

Est. 101 min

21 exercises

Wall Extensions

1 Set x 10 Reps

Band Dislocates

1 Set x 10 Reps

Camel Bends

1 Set x 10 Reps

Full Body Circles

3 Sets x 1 Reps

Front and Side LEg Swings

2 Sets x 10 Reps

Plank

2 Sets

Arch

2 Sets

Side Plank

2 Sets

Hollow Hold

2 Sets

Reverse Plank

1 Set

Burpee

3 Sets x 20 Reps

Stomach to Wall Handstand

2 Sets

Assisted L-Sit

2 Sets

Parallel Bar Support

1 Set

Horizontal Row

3 Sets x 8 Reps

Horizontal Wide Row

3 Sets x 8 Reps

diamond Push-Up

3 Sets x 8 Reps

Negative Pull Ups

3 Sets x 8 Reps

Dip

3 Sets x 10 Reps

Barbell Deep Squat

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Fri

Whole Body

Est. 101 min

21 exercises

Wall Extensions

1 Set x 10 Reps

Band Dislocates

1 Set x 10 Reps

Camel Bends

1 Set x 10 Reps

Full Body Circles

3 Sets x 1 Reps

Front and Side LEg Swings

2 Sets x 10 Reps

Plank

2 Sets

Arch

2 Sets

Side Plank

2 Sets

Hollow Hold

2 Sets

Reverse Plank

1 Set

Burpee

3 Sets x 20 Reps

Stomach to Wall Handstand

2 Sets

Assisted L-Sit

2 Sets

Parallel Bar Support

1 Set

Horizontal Row

3 Sets x 8 Reps

Horizontal Wide Row

3 Sets x 8 Reps

diamond Push-Up

3 Sets x 8 Reps

Negative Pull Ups

3 Sets x 8 Reps

Dip

3 Sets x 10 Reps

Barbell Deep Squat

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Sat

Cardio

Est. 47 min

1 exercise

Running

1 Set

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Intermediate Beginner Body-weight Routine

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