12 week (week 4-6)

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

lower body will be worked twice a week in this phase. increasing strength in legs and hips.creating more stability in the knee and lower back with ankle mobility.

Monday
Wednesday
Thursday
Friday
Saturday

Legs and Calves 6 exercises, 38 mins

Barbell Squat	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Single-Leg Donkey Calf Raise	3x8 reps	rest: 60s

back traps and biceps 7 exercises, 46 mins

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
V Bar Pull-Up	3x8 reps	rest: 60s
Barbell Pullover	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Bicep Drag Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s

chest and tris 6 exercises, 40 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell One-Arm French Press (Stability Ball)	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s

delts and forearms 6 exercises, 38 mins

Barbell Military Press	3x8 reps	rest: 60s
Kettlebell One-Arm Push Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Wrist Roller	3x8 reps	rest: 60s

Legs pt.2 5 exercises, 33 mins

Barbell Front Squat	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Barbell Side Split Squat	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Single-Leg Donkey Calf Raise	3x8 reps	rest: 60s