Intermediate Workouts
Structured progression for lifters past the beginner phase.
4 plans in this category
Push / Pull / Legs
IntermediateA classic 6-day split separating pushing movements, pulling movements, and legs for higher training frequency.
70 min~450 kcal6x/week
Strength Foundations 5x5
IntermediateA compound-lift-focused program built around the big barbell movements to build a strength base.
60 min~350 kcal4x/week
Glute & Lower Body Focus
IntermediateLower-body program with a heavy emphasis on glute development through hip-dominant movements.
50 min~320 kcal3x/week
Cardio Endurance Builder
IntermediateMixed-modality conditioning to build aerobic base and work capacity.
40 min~420 kcal4x/week