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05/22 Basic Personal Training: Intermediate Fitness Program*
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 05/22 Basic Personal Training: Intermediate Fitness Program* routine by AngieFattig is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine comes with 3 days of gym routines. You can rotate your workouts to best fit your schedule. Fill out then follow the monthly schedule for best results. This program rotates 2 weight lifting routines, a cardio day, and rest day. The Cardio day of the week should be 20 minutes of cardio (hiking, jogging, walking, swimming, bicycling, treadmill, elliptical …) or a group class offered at the YMCA. Each workout you will complete 3 sets X 10 reps 60%-70% of 1 RM. To calculate your 1 rep maximum you can either do a max-out day with a partner or you can estimate it. (Rule of thumb: by the last repetition of the last set you should be struggling to lift the weight.)
Routine detail
Day 1
Hamstrings, Calves, Triceps
Est. 50 min
9 exercises
Treadmill Running
1 Set
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Running
1 Set
Day 2
Chest, Back, Forearms, & Abs
Est. 42 min
8 exercises
Indoor Cycling
1 Set
Machine Bench Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Rowing
1 Set
Day 3
Biceps, Shoulder, ABS, & Glutes
Est. 50 min
10 exercises
Treadmill Running
1 Set
Preacher Curl Machine
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Toe Touches
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Treadmill Running
1 Set
