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Strength and Conditioning Intermediate cover
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Strength and Conditioning Intermediate

A 4-day intermediate plan combining strength work and conditioning to improve power, endurance, and overall athletic performance. This program is designed for those looking to enhance their strength and conditioning with a balanced approach. Each week, you'll tackle both intense strength sessions and moderate conditioning workouts to boost your fitness level.
60 min
4 days/week
strength
  • Day 1 - Strength (Lower Body)
    Get ready to build serious strength with today's lower body focus. We're hitting the major muscle groups with deadlifts, Bulgarian split squats, leg curls, and calf raises. Expect an intense session that will boost your power and enhance muscle definition. Perfect for those looking to increase strength and sculpt their legs.
    60 min
    4 exercises
    strength
    intense
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EN - English
ES - Español
ZH - 中文
RU - Русский
DE - Deutsch
PT - Português
FR - Français
AR - العربية
intermediate
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  • An athlete bench pressing weights in the gym
    Back

    Deadlift
    5 × 5

    Build full-body strength and improve your posture.

    Hamstrings
  • Legs

    Bulgarian Split Squat
    4 × 8

    A challenging single-leg exercise to build strength, balance, and stability in your legs and glutes.

    Quads
    •
    Hamstrings
    •
    Glutes
  • Legs

    Leg Curl
    4 × 10

    Sit or lie on the leg curl machine, and lift your legs up towards your butt, focusing on squeezing your hamstrings.

    Hamstrings
  • Legs

    Standing Barbell Calf Raise
    4 × 12

    A compound move for strengthening the calves with added resistance.

    Calves
  • Day 2 - Conditioning (Full Body)
    Get ready to elevate your heart rate and build endurance with today's full-body conditioning workout. We're targeting every major muscle group with exercises like dumbbell jump squats and farmer's walks, designed to boost your explosive power and core strength. Expect a moderate intensity session that will leave you feeling invigorated and on track for improved athleticism and fat loss. Let's crush it together!
    60 min
    4 exercises
    conditioning
    moderate
  • Day 3 - Upper Body Power
    Get ready to unleash your upper body strength with today's power-packed session! Focused on building serious muscle and strength, you'll tackle classic moves like bench presses and pull-ups. Expect an intense workout that targets your chest, back, and arms, leaving you feeling strong and accomplished. Perfect for those looking to boost their power and sculpt a solid upper body.
    60 min
    3 exercises
    strength
    intense
  • Day 4 - Core and Stability Challenge
    Today's focus is all about building a rock-solid core and enhancing your stability. Get ready to engage those abs with side planks, reverse crunches, Russian twists, and toe touches. This moderate-intensity workout will not only sculpt your midsection but also improve your overall balance and coordination. Let's strengthen that core and boost your athletic performance!
    60 min
    4 exercises
    conditioning
    moderate
    • Legs

    Dumbbell Jump Squat
    3 × 15

    An explosive lower body move that builds power and endurance.

    Calves
    •
    Quads
    •
    Hamstrings
  • Core

    Bench Crunches
    4 × 15

    An enhanced version of crunches using a bench to increase core engagement.

    Abs
    •
    Obliques
  • Arms

    Farmer's Walk
    3 × 60 sec

    Carry heavy weights over a distance to build strength and endurance.

    Forearms
  • Chest

    Cable Crossover
    3 × 12

    Perform chest flyes using cables for constant tension.

    Chest
    • Chest

    Bench Press
    5 × 5

    A powerful exercise to build chest, shoulder, and tricep strength.

    Chest
    •
    Triceps
    •
    Delts
  • Back

    Pull Up
    4 × 8

    Build upper-body strength with this classic bodyweight exercise.

    Lats
    •
    Biceps
    •
    Shoulders
  • Shoulders

    Seated Dumbbell Press
    4 × 8

    Press dumbbells overhead to build shoulder and tricep strength.

    Delts
    •
    Triceps
    • Core

    Side Plank
    3 × 45 sec

    A powerful static move to build oblique strength and improve core stability.

    Obliques
    •
    Abs
    •
    Deep core
  • Core

    Reverse Crunches
    4 × 15

    A simple yet effective core exercise targeting the lower abs.

    Abs
  • Core

    Russian Twist
    3 × 15

    A great rotational move to build strong obliques and improve core stability.

    Obliques
  • Core

    Toe Touches
    3 × 15

    A simple yet effective move to target the upper abs.

    Abs
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