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intermediate Program
Resilience intermediate Program The intermediate program is meant for: - Those familiar with lifting weights - Those looking to increase their workouts and intensity The intermediate program has: -Five lifting days -Glute/Ham/Core Day -chest/shoulder day -Tricep/bicep/core day -Back day -Glute/Quad/Core day -Core superset is four sets and meant to be done with all exercises performed back to back with minimal rest between sets -two rest days -Cutting? -Five cardio days or three HIIT days for those that want to cu -Maintaining? -Two cardio days or one HIIT day for those that want to maintain -Cardio can be any you prefer: running, stair-master, rowing, walking, etc. Just get that heart rate up! -HIIT is High Intensity Interval Training that is high intensity exercise interspersed with lower intensity exercise -This is typically only about 15-20 minutes; it is great to get your heart rate up and really scorch some fat. -This can be any type of cardio, but you’ll do 30-45 seconds of full exertion (as hard as you can go- get that heart rate up high!), fol-lowed by 60-90 seconds of lower intensity. -Running Example: •Run at 10 mph for 30-45 seconds •Walk at 4 mph for 60-90 seconds For picture or video demonstrations of each exercise, please visit the Bodyspace version of this program. Resilience Intermediate Program Week 1 Glute Shoulders hamstring Chest Core Kneeling squat 4 sets of 10 reps incline dumbbell press 4 sets of 12 reps triceps Biceps Core incline hammer curls Back Glute Quads Core Barbell deadlift barbell full squat 5 sets of 8 reps 5 sets of 8 reps 3 sets of 10 reps 4 sets of 12 reps with pause dumbbell flys 4 sets of 10 reps barbell hip concentrabent over thrust tion curls long bar row 3 sets of8 reps per arm 4 sets of 12 reps 4 sets of 10 reps with pause Glute ham raise arnold dumbbell press overhead cable curl 3 sets of 12 reps seated cable rows 4 sets of 12 reps barbell step ups cable rope hammer curls underhand cable pulldowns regular to narrow leg press barbell glute bridge 5 sets of 8 reps 4 sets of 10 reps 4 sets of 12 reps lying leg curls 4 sets of 10 reps Abductor 4 sets of 15 reps standing dumbell front raise 4 sets of 10 reps 3 sets of 10 reps 4 sets of 12 reps cable crossover reverse tricep pushdown wide grip lat pulldown bench dips hyperextensions 4 sets of 15 reps 4 sets of 12 reps 4 sets of 10 reps each leg extensions 4 sets of 12 reps 3 sets of 12 reps Cable kickbacks 4 sets of 10 reps per leg bent over cable side raise 4 sets of 10 reps per arm Ball leg curl side raise to finisher front raise 3 sets to failure finisher 3 sets to failure Core superset Cable crunch (10 reps) High cable side bends (10 per side) cable reverse crunch (10 reps) 3 sets of 15 reps 4 sets of 15 reps diamond pushups finisher 3 sets to failure Core superset exercise ball crunch (10 reps) exercise ball pull-in (10 per side) crunch-legs on ball (10 reps) adductor 4 sets of 15 reps with 15 pulses inverted row single leg glute bridge finisher 3 sets to failure finisher 3 sets to failure Core superset hanging leg raise (10 reps) air bikes (10 per side) plate twist (10 reps per side) plankt (to failure) Resilience Intermediate Program Week 2 Glute Shoulders hamstring Chest Core triceps Biceps Core Barbell curl decline stiff legged dumbbell flys 3 sets of 8 reps barbell 4 sets of 10 reps deadlift Back Glute Quads Core cable rope pulldown barbell Lunge 4 sets of 12 reps 4 sets of 12 reps per leg kneeling cable pulldown row high foot leg press 5 sets of 8 reps donkey kick 4 sets of 12 reps with pause single leg lying curls cross body barbell bench press hammer curl 4 sets of 8 reps low cable crossover 4 sets of 10 reps 4 sets of 12 reps per leg cable pull through 4 sets of 15 reps standing militarypress 4 sets of 10 reps 3 sets of 8 reps per arm 4 sets of 12 reps standing one arm cable curl bent over dumbbell row 3 sets of 8 reps 4 sets of 10 reps reverse long bar cable curl V-handle row 3 sets of 10 reps 4 sets of 12 reps 4 sets of 15 reps dumbbell split squat 4 sets of 12 reps per leg single leg box squat 4 sets of 12 reps each leg l Abductor 4 sets of 15 reps Cable kickbacks 4 sets of 10 reps per leg flutter kick finisher 3 sets to failure Core superset decline reverse crunch (10 reps) decline crunch (10 reps) decline oblique crunch (10 reps per side) single arm linear jammer weighted bench dip 3 sets of 15 reps smith machine shrug single leg extensions 4 sets of 10 reps per leg 4 sets of 12 reps 4 sets of 15 reps alternating standing low cable tricep delt raise 4 sets of 10 reps ext 4 sets of 15 reps 4 sets of 15 reps with 15 pulses superman finisher exercise ball hip thrust finisher rack pulls adductor 3 sets of 10 reps pushups finisher 3 sets to failure body up finisher 3 sets to failure Core superset plank (to failure) spider crawl (10 per side) bottoms up (10 reps) 3 sets to failure 3 sets to failure Core superset standing rope crunch (12 reps) kneeling cable oblique crunch (8 reps per side) cable reverse crunch (10 reps) Resilience Intermediate Program Week 3 Glute Shoulders hamstring Chest Core sumo deadlift to sumo squat decline Pushups 4 sets of 12 reps spider curl 3 sets of 10 reps 4 sets of 10 reps 4 sets of 10 reps each good mornings triceps Biceps Core single arm cable crossover zottman curl 3 sets of 8 reps with pause lunge pass through 4 sets of 1o reps per leg 4 sets of 8 reps per arm lying dumbbell pullover Barbell deadlift barbell front squat 4 sets of 8 reps 4 sets of 10 reps one arm dumbbell row kneeling squat 4 sets of 12 reps 4 sets of 10 reps per arm 4 sets of 10 reps per arm barbell hip standing one thrust arm dumbbell 4 sets of 12 reps press Back Glute Quads Core drag curl 3 sets of 10 reps dumbbell incline row step up with knee raise shotgun row smith machine calf raise 4 sets of 12 reps reverse plate curl 5 sets of 8 reps 3 sets of 10 reps 4 sets of 12 reps 4 sets of 10 reps per leg 4 sets of 15 reps l Abductor 4 sets of 15 reps side raises 4 sets of 10 reps close grip barbell bench press v-bar pulldown 4 sets of 12 reps 3 sets of 12 reps Cable kickbacks upright barbell row glute bridge car drivers finisher 4 sets of 10 reps per leg 3 sets to failure 4 sets of 15 reps 3 sets to failure v-bar tricep cable shrugs 4 sets of 15 reps pushdown 3 sets of 12 reps close grip pushup finisher 3 sets to failure Core superset flat bench leg raise (10 reps) bench leg pull in (15 reps) leg on bench crunch (15 reps) ab crunch machine (10 reps) Core superset Otis up (10 reps) plate twist (10 reps per side) weighted suitcase crunch (10 reps) leg extensions 4 sets of 30 reps feet in, out, normal adductor 4 sets of 15 reps with 15 pulses suspended downard leg row finisher raises 3 sets to failure finisher 3 sets to failure Core superset exercise ball crunch (15 reps) exercise ball side bend (10 reps per side) exercise ball pull-in (10 reps) Resilience Intermediate Program Week 4 Glute Shoulders hamstring Chest Core triceps Biceps Core Incline dumbbell flys with twist seated dumbbell curl clean deadlift 5 sets of 8 reps lying leg curls dumbbell Bench press 4 sets of 12 reps per leg straight arm pulldown 4 sets of 15 reps cable pull through 4 sets of 15 reps wide grip standing barbell curl seated one arm cable row pistol squat with plate one arm long bar row narrow stance squats 3 sets of 10 reps 4 sets of 15 reps 4 sets of 12 reps with pause donkey kicks lying cable curl butterflys 4 sets of 10 reps overhead shoulder press barbell hip thrust 4 sets of 12 reps with pause 3 sets of 10 reps 4 sets of 12 reps V-bar pulldown 4 sets of 12 reps 4 sets of 12 reps kneeling jump squats Back Glute Quads Core 3 sets of 8 reps preacher curl 3 sets of 10 reps 4 sets of 12 reps per arm 4 sets of 10 reps 4 sets of 10 reps Abductor 4 sets of 15 reps dumbbell lying rear side raise 4 sets of 10 reps per leg 4 sets of 10 reps l decline ezbar tricep ext rack pulls 4 sets of 12 reps hip rep leg extensions 4 sets of 20 reps 3 sets of 12 reps 4 sets of 10 reps Cable kickbacks front cable seated tricep seated back extensions press raise 4 sets of 10 reps with pause per leg 4 sets of 10 reps 3 sets of 15 reps glute bridge machine lateral raise finisher bench dips finisher 3 sets to failure 3 sets to failure 3 sets to failure Core superset press situp (12 reps) landmine 180s (8 reps per side) reverse crunch (12 reps) 4 sets of 15 reps adductor 4 sets of 15 reps with 15 pulses band assisted donkey kicks pullups finisher 3 sets to failure finisher 3 sets to failure Core superset 3/4 situp (15 reps) heel touches (10 reps per side) plank (to failure) Core superset Ab rollouts (10 reps) seated barbell twist (12 reps per side) press situp (10 reps)
