Intermediate Beginner Body-weight Routine

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2 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Monday
Tuesday
Wednesday
Friday
Saturday

Whole Body 21 exercises, 1 hr 41 mins

	1x10 reps	rest: 60s
	1x10 reps	rest: 60s
	1x10 reps	rest: 60s
	3x1 reps	rest: 60s
	2x10 reps	rest: 60s
Plank	2x8 reps	rest: 60s
	2x0 reps	rest: 60s
	2x0 reps	rest: 60s
	2x0 reps	rest: 60s
	1x0 reps	rest: 60s
	3x20 reps	rest: 60s
	2x0 reps	rest: 180s
	2x0 reps	rest: 60s
	1x0 reps	rest: 120s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Barbell Deep Squat	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s

Cardio 1 exercises, 46 mins

Running

0x0 reps

rest: 45s

Whole Body 21 exercises, 1 hr 41 mins

	1x10 reps	rest: 60s
	1x10 reps	rest: 60s
	1x10 reps	rest: 60s
	3x1 reps	rest: 60s
	2x10 reps	rest: 60s
Plank	2x8 reps	rest: 60s
	2x0 reps	rest: 60s
	2x0 reps	rest: 60s
	2x0 reps	rest: 60s
	1x0 reps	rest: 60s
	3x20 reps	rest: 60s
	2x0 reps	rest: 180s
	2x0 reps	rest: 60s
	1x0 reps	rest: 120s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Barbell Deep Squat	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s

Whole Body 21 exercises, 1 hr 41 mins

	1x10 reps	rest: 60s
	1x10 reps	rest: 60s
	1x10 reps	rest: 60s
	3x1 reps	rest: 60s
	2x10 reps	rest: 60s
Plank	2x8 reps	rest: 60s
	2x0 reps	rest: 60s
	2x0 reps	rest: 60s
	2x0 reps	rest: 60s
	1x0 reps	rest: 60s
	3x20 reps	rest: 60s
	2x0 reps	rest: 180s
	2x0 reps	rest: 60s
	1x0 reps	rest: 120s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Barbell Deep Squat	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s