Here’s a sample Intermediate Full-Body Strength Training plan:
Frequency: 4 times per week, with rest days in between for recovery.
Workout Structure:
Day 1 – Upper Body:
- Bench Press: 3 sets of 8-10 reps
- Bent Over Rows: 3 sets of 8-10 reps
- Shoulder Press: 3 sets of 8-10 reps
- Bicep Curls: 3 sets of 10-12 reps
- Tricep Dips: 3 sets of 10-12 reps
Day 2 – Lower Body:
- Squats: 3 sets of 8-10 reps
- Deadlifts: 3 sets of 8-10 reps
- Leg Press: 3 sets of 10-12 reps
- Calf Raises: 3 sets of 12-15 reps
- Hamstring Curls: 3 sets of 10-12 reps
Day 3 – Rest or Active Recovery
Day 4 – Full Body:
- Deadlifts: 3 sets of 8-10 reps
- Pull-Ups or Lat Pull-Downs: 3 sets of 8-10 reps
- Lunges: 3 sets per leg of 8-10 reps
- Push-Ups: 3 sets of 10-15 reps
- Planks: 3 sets, holding for 30-60 seconds
Day 5 – Core and Stability:
- Planks: 3 sets, holding for 30-60 seconds
- Russian Twists: 3 sets of 12-15 reps
- Stability Ball Crunches: 3 sets of 12-15 reps
- Medicine Ball Slams: 3 sets of 10-12 reps
- Side Planks: 3 sets per side, holding for 30 seconds
Day 6 & 7 – Rest or Light Cardio/Stretching
Progression:
- Gradually increase weight and/or repetitions.
- Focus on maintaining good form.
Consult a fitness professional to tailor the program to your specific needs and to ensure proper technique, especially for compound exercises like squats and deadlifts.