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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
