strength

Strength Intermediate 1

6 weeks 24 workouts 4 days/week intermediate

About this program

A 6-week intermediate strength program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Program breakdown

Week 1 preview

Warm-up

5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Back Squat
4 × 5Rest 150s
Romanian Deadlift
3 × 8Rest 120s
Bulgarian Split Squat
3 × 8/legRest 90s
Hamstring Curl
3 × 10Rest 75s
Weighted Plank
3 × 45sRest 60s

Cooldown

Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Coach's notes

Use strong bracing and repeatable setup. Add load only when all prescribed reps are completed with consistent technique.

Strength Intermediate 1

A 6-week intermediate strength program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Week 1

Day 1 · Week 1 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Back Squat	4	5	150s	Brace hard, hit consistent depth, and keep the bar path controlled.
Romanian Deadlift	3	8	120s	Hinge from the hips, keep lats tight, and feel hamstrings load.
Bulgarian Split Squat	3	8/leg	90s	Use a controlled descent and drive through the front foot.
Hamstring Curl	3	10	75s	Control the eccentric and avoid rushing the reps.
Weighted Plank	3	45s	60s	Keep ribs down and hips level under load.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 1 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Bench Press	4	5	150s	Use a consistent pause and keep shoulder blades pinned.
Pull-Up	4	5	120s	Start from a full hang and finish with chest moving toward the bar.
Overhead Press	4	5	120s	Squeeze glutes and keep the bar path vertical.
Barbell Row	3	6	90s	Maintain torso angle and row explosively with control.
Hanging Knee Raise	3	10	60s	Curl pelvis up and avoid swinging.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 1 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Front Squat	4	5	150s	Keep elbows high, torso tall, and full-foot pressure.
Incline Bench Press	4	6	120s	Touch under control and press with stable shoulders.
Weighted Chin-Up	3	6	120s	Keep the ribcage down and pull through a full range.
Hip Thrust	3	6	90s	Pause at lockout with a strong glute squeeze.
Suitcase Carry	3	30s/side	60s	Resist side-bending and walk slowly with control.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Day 4 · Week 1 Day 4 — Posterior

Posterior-chain strength session emphasizing deadlift or hinge work, hamstrings, glutes, upper-back strength, and anti-extension core control.

Warm-up: 5–8 minutes easy cardio, hip hinge patterning, hamstring mobility, glute activation, and ramp-up sets for the first hinge.

Exercise	Sets	Reps	Rest	Notes
Deadlift	4	5	180s	Reset each rep and keep the bar close from floor to lockout.
Romanian Deadlift	3	8	120s	Keep tension on hamstrings and avoid bouncing out of the bottom.
Barbell Row	4	6	90s	Brace hard and row to the lower ribs without torso heave.
Face Pull	3	12	60s	Pull toward eye level and finish with shoulder blades back/down.
Weighted Plank	3	45s	60s	Maintain a neutral pelvis and strong brace.

Cooldown: Easy walk or bike, then light hamstring, glute, calf, lat, and low-back mobility work.

Week 2

Day 1 · Week 2 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Back Squat	4	5	150s	Brace hard, hit consistent depth, and keep the bar path controlled.
Romanian Deadlift	3	8	120s	Hinge from the hips, keep lats tight, and feel hamstrings load.
Bulgarian Split Squat	3	8/leg	90s	Use a controlled descent and drive through the front foot.
Hamstring Curl	3	10	75s	Control the eccentric and avoid rushing the reps.
Weighted Plank	3	45s	60s	Keep ribs down and hips level under load.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 2 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Bench Press	4	5	150s	Use a consistent pause and keep shoulder blades pinned.
Pull-Up	4	5	120s	Start from a full hang and finish with chest moving toward the bar.
Overhead Press	4	5	120s	Squeeze glutes and keep the bar path vertical.
Barbell Row	3	6	90s	Maintain torso angle and row explosively with control.
Hanging Knee Raise	3	10	60s	Curl pelvis up and avoid swinging.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 2 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Front Squat	4	5	150s	Keep elbows high, torso tall, and full-foot pressure.
Incline Bench Press	4	6	120s	Touch under control and press with stable shoulders.
Weighted Chin-Up	3	6	120s	Keep the ribcage down and pull through a full range.
Hip Thrust	3	6	90s	Pause at lockout with a strong glute squeeze.
Suitcase Carry	3	30s/side	60s	Resist side-bending and walk slowly with control.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Day 4 · Week 2 Day 4 — Posterior

Posterior-chain strength session emphasizing deadlift or hinge work, hamstrings, glutes, upper-back strength, and anti-extension core control.

Warm-up: 5–8 minutes easy cardio, hip hinge patterning, hamstring mobility, glute activation, and ramp-up sets for the first hinge.

Exercise	Sets	Reps	Rest	Notes
Deadlift	4	5	180s	Reset each rep and keep the bar close from floor to lockout.
Romanian Deadlift	3	8	120s	Keep tension on hamstrings and avoid bouncing out of the bottom.
Barbell Row	4	6	90s	Brace hard and row to the lower ribs without torso heave.
Face Pull	3	12	60s	Pull toward eye level and finish with shoulder blades back/down.
Weighted Plank	3	45s	60s	Maintain a neutral pelvis and strong brace.

Cooldown: Easy walk or bike, then light hamstring, glute, calf, lat, and low-back mobility work.

Week 3

Day 1 · Week 3 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Back Squat	4	5	150s	Brace hard, hit consistent depth, and keep the bar path controlled.
Romanian Deadlift	3	8	120s	Hinge from the hips, keep lats tight, and feel hamstrings load.
Bulgarian Split Squat	3	8/leg	90s	Use a controlled descent and drive through the front foot.
Hamstring Curl	3	10	75s	Control the eccentric and avoid rushing the reps.
Weighted Plank	3	45s	60s	Keep ribs down and hips level under load.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 3 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Bench Press	4	5	150s	Use a consistent pause and keep shoulder blades pinned.
Pull-Up	4	5	120s	Start from a full hang and finish with chest moving toward the bar.
Overhead Press	4	5	120s	Squeeze glutes and keep the bar path vertical.
Barbell Row	3	6	90s	Maintain torso angle and row explosively with control.
Hanging Knee Raise	3	10	60s	Curl pelvis up and avoid swinging.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 3 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Front Squat	4	5	150s	Keep elbows high, torso tall, and full-foot pressure.
Incline Bench Press	4	6	120s	Touch under control and press with stable shoulders.
Weighted Chin-Up	3	6	120s	Keep the ribcage down and pull through a full range.
Hip Thrust	3	6	90s	Pause at lockout with a strong glute squeeze.
Suitcase Carry	3	30s/side	60s	Resist side-bending and walk slowly with control.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Day 4 · Week 3 Day 4 — Posterior

Posterior-chain strength session emphasizing deadlift or hinge work, hamstrings, glutes, upper-back strength, and anti-extension core control.

Warm-up: 5–8 minutes easy cardio, hip hinge patterning, hamstring mobility, glute activation, and ramp-up sets for the first hinge.

Exercise	Sets	Reps	Rest	Notes
Deadlift	4	5	180s	Reset each rep and keep the bar close from floor to lockout.
Romanian Deadlift	3	8	120s	Keep tension on hamstrings and avoid bouncing out of the bottom.
Barbell Row	4	6	90s	Brace hard and row to the lower ribs without torso heave.
Face Pull	3	12	60s	Pull toward eye level and finish with shoulder blades back/down.
Weighted Plank	3	45s	60s	Maintain a neutral pelvis and strong brace.

Cooldown: Easy walk or bike, then light hamstring, glute, calf, lat, and low-back mobility work.

Week 4

Day 1 · Week 4 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Back Squat	4	5	150s	Brace hard, hit consistent depth, and keep the bar path controlled.
Romanian Deadlift	3	8	120s	Hinge from the hips, keep lats tight, and feel hamstrings load.
Bulgarian Split Squat	3	8/leg	90s	Use a controlled descent and drive through the front foot.
Hamstring Curl	3	10	75s	Control the eccentric and avoid rushing the reps.
Weighted Plank	3	45s	60s	Keep ribs down and hips level under load.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 4 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Bench Press	4	5	150s	Use a consistent pause and keep shoulder blades pinned.
Pull-Up	4	5	120s	Start from a full hang and finish with chest moving toward the bar.
Overhead Press	4	5	120s	Squeeze glutes and keep the bar path vertical.
Barbell Row	3	6	90s	Maintain torso angle and row explosively with control.
Hanging Knee Raise	3	10	60s	Curl pelvis up and avoid swinging.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 4 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Front Squat	4	5	150s	Keep elbows high, torso tall, and full-foot pressure.
Incline Bench Press	4	6	120s	Touch under control and press with stable shoulders.
Weighted Chin-Up	3	6	120s	Keep the ribcage down and pull through a full range.
Hip Thrust	3	6	90s	Pause at lockout with a strong glute squeeze.
Suitcase Carry	3	30s/side	60s	Resist side-bending and walk slowly with control.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Day 4 · Week 4 Day 4 — Posterior

Posterior-chain strength session emphasizing deadlift or hinge work, hamstrings, glutes, upper-back strength, and anti-extension core control.

Warm-up: 5–8 minutes easy cardio, hip hinge patterning, hamstring mobility, glute activation, and ramp-up sets for the first hinge.

Exercise	Sets	Reps	Rest	Notes
Deadlift	4	5	180s	Reset each rep and keep the bar close from floor to lockout.
Romanian Deadlift	3	8	120s	Keep tension on hamstrings and avoid bouncing out of the bottom.
Barbell Row	4	6	90s	Brace hard and row to the lower ribs without torso heave.
Face Pull	3	12	60s	Pull toward eye level and finish with shoulder blades back/down.
Weighted Plank	3	45s	60s	Maintain a neutral pelvis and strong brace.

Cooldown: Easy walk or bike, then light hamstring, glute, calf, lat, and low-back mobility work.

Week 5

Day 1 · Week 5 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Back Squat	4	5	150s	Brace hard, hit consistent depth, and keep the bar path controlled.
Romanian Deadlift	3	8	120s	Hinge from the hips, keep lats tight, and feel hamstrings load.
Bulgarian Split Squat	3	8/leg	90s	Use a controlled descent and drive through the front foot.
Hamstring Curl	3	10	75s	Control the eccentric and avoid rushing the reps.
Weighted Plank	3	45s	60s	Keep ribs down and hips level under load.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 5 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Bench Press	4	5	150s	Use a consistent pause and keep shoulder blades pinned.
Pull-Up	4	5	120s	Start from a full hang and finish with chest moving toward the bar.
Overhead Press	4	5	120s	Squeeze glutes and keep the bar path vertical.
Barbell Row	3	6	90s	Maintain torso angle and row explosively with control.
Hanging Knee Raise	3	10	60s	Curl pelvis up and avoid swinging.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 5 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Front Squat	4	5	150s	Keep elbows high, torso tall, and full-foot pressure.
Incline Bench Press	4	6	120s	Touch under control and press with stable shoulders.
Weighted Chin-Up	3	6	120s	Keep the ribcage down and pull through a full range.
Hip Thrust	3	6	90s	Pause at lockout with a strong glute squeeze.
Suitcase Carry	3	30s/side	60s	Resist side-bending and walk slowly with control.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Day 4 · Week 5 Day 4 — Posterior

Posterior-chain strength session emphasizing deadlift or hinge work, hamstrings, glutes, upper-back strength, and anti-extension core control.

Warm-up: 5–8 minutes easy cardio, hip hinge patterning, hamstring mobility, glute activation, and ramp-up sets for the first hinge.

Exercise	Sets	Reps	Rest	Notes
Deadlift	4	5	180s	Reset each rep and keep the bar close from floor to lockout.
Romanian Deadlift	3	8	120s	Keep tension on hamstrings and avoid bouncing out of the bottom.
Barbell Row	4	6	90s	Brace hard and row to the lower ribs without torso heave.
Face Pull	3	12	60s	Pull toward eye level and finish with shoulder blades back/down.
Weighted Plank	3	45s	60s	Maintain a neutral pelvis and strong brace.

Cooldown: Easy walk or bike, then light hamstring, glute, calf, lat, and low-back mobility work.

Week 6

Day 1 · Week 6 Day 1 — Lower

Lower-body strength session emphasizing squat pattern, hinge support, and trunk stiffness.

Warm-up: 5–8 minutes easy cardio, hip mobility, glute activation, and ramp-up sets for the first squat pattern.

Exercise	Sets	Reps	Rest	Notes
Back Squat	4	5	150s	Brace hard, hit consistent depth, and keep the bar path controlled.
Romanian Deadlift	3	8	120s	Hinge from the hips, keep lats tight, and feel hamstrings load.
Bulgarian Split Squat	3	8/leg	90s	Use a controlled descent and drive through the front foot.
Hamstring Curl	3	10	75s	Control the eccentric and avoid rushing the reps.
Weighted Plank	3	45s	60s	Keep ribs down and hips level under load.

Cooldown: Easy walk or bike, then light quad, hamstring, hip flexor, and glute stretching.

Day 2 · Week 6 Day 2 — Upper

Upper-body strength session emphasizing pressing, pulling, shoulders, and trunk control.

Warm-up: 5–8 minutes easy cardio, shoulder/scapular mobility, band pull-aparts, and ramp-up sets for the first press.

Exercise	Sets	Reps	Rest	Notes
Bench Press	4	5	150s	Use a consistent pause and keep shoulder blades pinned.
Pull-Up	4	5	120s	Start from a full hang and finish with chest moving toward the bar.
Overhead Press	4	5	120s	Squeeze glutes and keep the bar path vertical.
Barbell Row	3	6	90s	Maintain torso angle and row explosively with control.
Hanging Knee Raise	3	10	60s	Curl pelvis up and avoid swinging.

Cooldown: Easy walk or bike, then light chest, lat, shoulder, and upper-back stretching.

Day 3 · Week 6 Day 3 — Full Body

Balanced full-body strength session combining a primary lower lift, upper push, upper pull, posterior-chain work, and loaded carry or core.

Warm-up: 5–8 minutes easy cardio, full-body mobility, activation drills, and ramp-up sets for the first lift.

Exercise	Sets	Reps	Rest	Notes
Front Squat	4	5	150s	Keep elbows high, torso tall, and full-foot pressure.
Incline Bench Press	4	6	120s	Touch under control and press with stable shoulders.
Weighted Chin-Up	3	6	120s	Keep the ribcage down and pull through a full range.
Hip Thrust	3	6	90s	Pause at lockout with a strong glute squeeze.
Suitcase Carry	3	30s/side	60s	Resist side-bending and walk slowly with control.

Cooldown: Easy walk or bike, then light full-body stretching focused on the hips, chest, lats, and hamstrings.

Day 4 · Week 6 Day 4 — Posterior

Posterior-chain strength session emphasizing deadlift or hinge work, hamstrings, glutes, upper-back strength, and anti-extension core control.

Warm-up: 5–8 minutes easy cardio, hip hinge patterning, hamstring mobility, glute activation, and ramp-up sets for the first hinge.

Exercise	Sets	Reps	Rest	Notes
Deadlift	4	5	180s	Reset each rep and keep the bar close from floor to lockout.
Romanian Deadlift	3	8	120s	Keep tension on hamstrings and avoid bouncing out of the bottom.
Barbell Row	4	6	90s	Brace hard and row to the lower ribs without torso heave.
Face Pull	3	12	60s	Pull toward eye level and finish with shoulder blades back/down.
Weighted Plank	3	45s	60s	Maintain a neutral pelvis and strong brace.

Cooldown: Easy walk or bike, then light hamstring, glute, calf, lat, and low-back mobility work.

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