Intermediate Training Programme: Structured for Success

Introduction Welcome to our Intermediate Training programme, where we offer a structured approach to elevate your training experience. This programme is meticulously designed for those who feel their current routine has become dull and monotonous or you are seeking a new direction. With a focus on endurance and high-intensity reps, you’ll witness noticeable progress and prepare for a smooth transition to advanced bodyweight exercises.

Let’s begin this exciting journey of self-improvement and achievement!

PROGRAMME Structure

• Weeks 1-3: Your training commences with light bodyweight exercises, gradually incorporating weight training with nearly two exercises for each body part. The emphasis is on high rep ranges and lighter weights, progressively increasing in weight while maintaining high reps to enhance your endurance and strength.

• Weeks 4-9: The programme undergoes three updates, introducing fresh exercises and modifying reps, sets, and rest times to keep your body in a constant state of challenge, promoting growth, strength, and endurance.

• Beyond Week 9: The programme transitions to include more advanced bodyweight exercises, while continuing weight training, setting you up for the advanced programme.

The programme is divided into three sessions: chest, shoulders, triceps; back, biceps; and cardio with legs. This split is maintained until week 9, ensuring a balanced approach to muscle recovery and growth.

Weekly Split

Day One: Chest, Shoulders, and Triceps

• Begin your week with a focus on the upper body, targeting the chest, shoulders, and triceps. This session will lay the foundation for upper body strength and endurance, preparing you for the more complex bodyweight exercises to come.

Day Two: Back and Biceps

• The second day is dedicated to the back and biceps, ensuring a balanced approach to upper body training. Strengthening these muscles is crucial for maintaining proper posture and enhancing overall upper body power.

Day Three: Cardio and Legs

• The third day combines cardio with leg training, starting with a cardio warm-up to get your heart rate up and muscles ready for an intense leg workout. This combination is designed to improve cardiovascular health while building leg strength and endurance.

Post-Week 9 Transition

• After week 9, you’ll experience a shift in the programme as we introduce and integrate advanced bodyweight exercises while maintaining the weight training regimen. This change is designed to further challenge your body and prepare you for the advanced programme.

This structured weekly split will be your guide until week 9, ensuring a comprehensive approach to your training. Each day is crafted to focus on specific muscle groups, allowing for adequate recovery and maximum growth.

Enhancing Your Rest Days and Workout Intensity

Rest Day Push-Ups Incorporating push-ups on your rest day is a strategic choice to continuously refine your skills. While not mandatory, this practice can significantly expedite your mastery of push-ups, providing an edge in your overall gym performance. Opting out won’t hinder your progress but including them can offer substantial benefits later in the programme.

Cardio Superset The cardio superset comprises three exercises: biking, rowing, and using the ski machine, each with a specific calorie target. These machines typically feature a calorie counter to track your progress. As the programme advances, the calorie goal will increase, ensuring a consistent challenge. If you lack access to these machines, substitute them with similar cardio equipment or any machine you prefer, maintaining the programme’s intent.

Rest Time Management The designated rest time between sets is a critical component of your progress. It’s essential to adhere to the rest intervals strictly, using a timer on your phone or watch to maintain discipline. As the programme progresses, rest periods will shorten, intensifying your workouts. Adherence to these rest times is vital for optimal results.

Energy Allocation The most crucial aspect of your workout is the energy invested in each exercise. Starting with exercises like shoulder or chest press, it’s imperative to give your all. If subsequent exercises suffer due to fatigue, that’s acceptable. Over time, your strength and endurance will grow, allowing you to perform each exercise with full effort throughout the programme.

Push-Ups and Pull-Ups Push-ups are a core element from the start, with an initial goal of “10 sets – 5 reps.” If you’re unable to meet this target, do as many as you can, maintaining the same rest period. Your ability will improve with time. The same principle applies to pull-ups. If necessary, use a box to assist you, focusing on a slow, controlled descent to build strength.

Squat Protocol Squats are performed with 5 sets of 5 reps throughout the programme. Find a challenging weight that allows you to perform each rep with explosive power, even if the movement is slow due to the weight. Consistency is key; once you can complete all reps across the sets, it’s time to increase the weight and continue progressing.

This detailed guidance is designed to optimize your training programme, ensuring you get the most out of each session and continue to advance towards your fitness goals. Embrace these elements, and you’ll see remarkable improvements in your strength, endurance, and technique.

Equipment Essentials 

To maximize your training experience, consider equipping yourself with the following items:

• Liquid Grip Chalk: Enhance your grip during pull-ups for a more effective workout.

• Weightlifting Belt: Provide additional support for your back during heavy squats.

• Resistance Band: Assist with pull-ups, allowing you to progress in strength and technique.

These items are not mandatory but can significantly aid in your training, ensuring safety and improving performance.

Programme Execution 

With the right equipment and a commitment to the programme’s structure, you’re set to achieve remarkable progress. Remember, the key to success is consistency, effort, and the willingness to push beyond your limits. Follow the programme as outlined, and you’ll not only see improvements in your physical capabilities but also gain a deeper understanding of effective training methods.

Why this programme?

Our Intermediate Training programme is an educational journey, providing you with a deeper understanding of training principles. Choose this programme for a challenging yet rewarding path to fitness excellence.

Key Benefits

• Progress Tracking: Observe the tangible results of your dedication as you make noticeable progress.

• Endurance & Strength: Starting with smaller exercises and progressing to heavier weights, the PROGRAMME is designed to boost your endurance and strength.

• Access Upon Purchase: Full video format access to the PROGRAMME is provided upon purchase, offering comprehensive support for your training journey.

Join us on this journey and unlock your potential with our Intermediate training programme. Embark on this adventure and emerge stronger, more knowledgeable, and ready for the next challenge.