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At-Home Intermediate 3

6 weeks 24 workouts 4 days/week intermediate

About this program

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

Program breakdown

Week 1 preview

Goblet Squat (DB or backpack)
4 × 10@ DBRest 60s
Push-Up
4 × AMRAP@ BWRest 60s
Single-Leg Hip Thrust
3 × 10/leg@ BWRest 60s
Band Row
3 × 12@ bandRest 45s
Hollow Hold
3 × 30s@ BWRest 45s

At-Home Intermediate 3

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

Week 1

Day 1 · Week 1 Day 1 — Full Body

Intermediate At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat (DB or backpack)	4	10	60s	@ DB · Full depth. Baseline week — set working weights ~RPE 6-7.
Push-Up	4	AMRAP	60s	@ BW · Chest to floor. Baseline week — set working weights ~RPE 6-7.
Single-Leg Hip Thrust	3	10/leg	60s	@ BW · Baseline week — set working weights ~RPE 6-7.
Band Row	3	12	45s	@ band · Retract. Baseline week — set working weights ~RPE 6-7.
Hollow Hold	3	30s	45s	@ BW · Baseline week — set working weights ~RPE 6-7.

Day 2 · Week 1 Day 2 — Upper

Intermediate At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bulgarian Split Squat	4	10/leg	60s	@ DB · Deep stretch. Baseline week — set working weights ~RPE 6-7.
Archer Push-Up	3	6/side	75s	@ BW · Slow. Baseline week — set working weights ~RPE 6-7.
Band Deadlift	3	12	60s	@ band · Hinge. Baseline week — set working weights ~RPE 6-7.
Band Overhead Press	3	10	60s	@ band · Ribs down. Baseline week — set working weights ~RPE 6-7.
Side Plank	3	30s/side	45s	@ BW · Baseline week — set working weights ~RPE 6-7.

Day 3 · Week 1 Day 3 — Lower

Intermediate At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Step-Up	4	10/leg	60s	@ DB · Full extension. Baseline week — set working weights ~RPE 6-7.
Diamond Push-Up	3	10	60s	@ BW · Triceps focus. Baseline week — set working weights ~RPE 6-7.
Reverse Snow Angel	3	12	45s	@ BW · Baseline week — set working weights ~RPE 6-7.
Band Curl	3	12	45s	@ band · Baseline week — set working weights ~RPE 6-7.
Plank with Reach	3	6/side	45s	@ BW · Baseline week — set working weights ~RPE 6-7.

Day 4 · Week 1 Day 4 — Conditioning

Intermediate At-Home Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat (DB or backpack)	4	10	60s	@ DB · Full depth. Baseline week — set working weights ~RPE 6-7.
Push-Up	4	AMRAP	60s	@ BW · Chest to floor. Baseline week — set working weights ~RPE 6-7.
Single-Leg Hip Thrust	3	10/leg	60s	@ BW · Baseline week — set working weights ~RPE 6-7.
Band Row	3	12	45s	@ band · Retract. Baseline week — set working weights ~RPE 6-7.
Hollow Hold	3	30s	45s	@ BW · Baseline week — set working weights ~RPE 6-7.

Week 2

Day 1 · Week 2 Day 1 — Full Body

Intermediate At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat (DB or backpack)	4	10	60s	@ DB · Full depth. Add 2.5-5% load or 1 rep vs Week 1.
Push-Up	4	AMRAP	60s	@ BW · Chest to floor. Add 2.5-5% load or 1 rep vs Week 1.
Single-Leg Hip Thrust	3	10/leg	60s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Band Row	3	12	45s	@ band · Retract. Add 2.5-5% load or 1 rep vs Week 1.
Hollow Hold	3	30s	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Day 2 · Week 2 Day 2 — Upper

Intermediate At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bulgarian Split Squat	4	10/leg	60s	@ DB · Deep stretch. Add 2.5-5% load or 1 rep vs Week 1.
Archer Push-Up	3	6/side	75s	@ BW · Slow. Add 2.5-5% load or 1 rep vs Week 1.
Band Deadlift	3	12	60s	@ band · Hinge. Add 2.5-5% load or 1 rep vs Week 1.
Band Overhead Press	3	10	60s	@ band · Ribs down. Add 2.5-5% load or 1 rep vs Week 1.
Side Plank	3	30s/side	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Day 3 · Week 2 Day 3 — Lower

Intermediate At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Step-Up	4	10/leg	60s	@ DB · Full extension. Add 2.5-5% load or 1 rep vs Week 1.
Diamond Push-Up	3	10	60s	@ BW · Triceps focus. Add 2.5-5% load or 1 rep vs Week 1.
Reverse Snow Angel	3	12	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Band Curl	3	12	45s	@ band · Add 2.5-5% load or 1 rep vs Week 1.
Plank with Reach	3	6/side	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Day 4 · Week 2 Day 4 — Conditioning

Intermediate At-Home Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat (DB or backpack)	4	10	60s	@ DB · Full depth. Add 2.5-5% load or 1 rep vs Week 1.
Push-Up	4	AMRAP	60s	@ BW · Chest to floor. Add 2.5-5% load or 1 rep vs Week 1.
Single-Leg Hip Thrust	3	10/leg	60s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Band Row	3	12	45s	@ band · Retract. Add 2.5-5% load or 1 rep vs Week 1.
Hollow Hold	3	30s	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Week 3

Day 1 · Week 3 Day 1 — Full Body

Intermediate At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat (DB or backpack)	4	10	60s	@ DB · Full depth. Add another 2.5-5% or 1-2 reps. Sleep hard.
Push-Up	4	AMRAP	60s	@ BW · Chest to floor. Add another 2.5-5% or 1-2 reps. Sleep hard.
Single-Leg Hip Thrust	3	10/leg	60s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Band Row	3	12	45s	@ band · Retract. Add another 2.5-5% or 1-2 reps. Sleep hard.
Hollow Hold	3	30s	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 2 · Week 3 Day 2 — Upper

Intermediate At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bulgarian Split Squat	4	10/leg	60s	@ DB · Deep stretch. Add another 2.5-5% or 1-2 reps. Sleep hard.
Archer Push-Up	3	6/side	75s	@ BW · Slow. Add another 2.5-5% or 1-2 reps. Sleep hard.
Band Deadlift	3	12	60s	@ band · Hinge. Add another 2.5-5% or 1-2 reps. Sleep hard.
Band Overhead Press	3	10	60s	@ band · Ribs down. Add another 2.5-5% or 1-2 reps. Sleep hard.
Side Plank	3	30s/side	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 3 · Week 3 Day 3 — Lower

Intermediate At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Step-Up	4	10/leg	60s	@ DB · Full extension. Add another 2.5-5% or 1-2 reps. Sleep hard.
Diamond Push-Up	3	10	60s	@ BW · Triceps focus. Add another 2.5-5% or 1-2 reps. Sleep hard.
Reverse Snow Angel	3	12	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Band Curl	3	12	45s	@ band · Add another 2.5-5% or 1-2 reps. Sleep hard.
Plank with Reach	3	6/side	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 4 · Week 3 Day 4 — Conditioning

Intermediate At-Home Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat (DB or backpack)	4	10	60s	@ DB · Full depth. Add another 2.5-5% or 1-2 reps. Sleep hard.
Push-Up	4	AMRAP	60s	@ BW · Chest to floor. Add another 2.5-5% or 1-2 reps. Sleep hard.
Single-Leg Hip Thrust	3	10/leg	60s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Band Row	3	12	45s	@ band · Retract. Add another 2.5-5% or 1-2 reps. Sleep hard.
Hollow Hold	3	30s	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Week 4

Day 1 · Week 4 Day 1 — Full Body

Intermediate At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat (DB or backpack)	4	10	60s	@ DB · Full depth. Peak intensity week — push top sets.
Push-Up	4	AMRAP	60s	@ BW · Chest to floor. Peak intensity week — push top sets.
Single-Leg Hip Thrust	3	10/leg	60s	@ BW · Peak intensity week — push top sets.
Band Row	3	12	45s	@ band · Retract. Peak intensity week — push top sets.
Hollow Hold	3	30s	45s	@ BW · Peak intensity week — push top sets.

Day 2 · Week 4 Day 2 — Upper

Intermediate At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bulgarian Split Squat	4	10/leg	60s	@ DB · Deep stretch. Peak intensity week — push top sets.
Archer Push-Up	3	6/side	75s	@ BW · Slow. Peak intensity week — push top sets.
Band Deadlift	3	12	60s	@ band · Hinge. Peak intensity week — push top sets.
Band Overhead Press	3	10	60s	@ band · Ribs down. Peak intensity week — push top sets.
Side Plank	3	30s/side	45s	@ BW · Peak intensity week — push top sets.

Day 3 · Week 4 Day 3 — Lower

Intermediate At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Step-Up	4	10/leg	60s	@ DB · Full extension. Peak intensity week — push top sets.
Diamond Push-Up	3	10	60s	@ BW · Triceps focus. Peak intensity week — push top sets.
Reverse Snow Angel	3	12	45s	@ BW · Peak intensity week — push top sets.
Band Curl	3	12	45s	@ band · Peak intensity week — push top sets.
Plank with Reach	3	6/side	45s	@ BW · Peak intensity week — push top sets.

Day 4 · Week 4 Day 4 — Conditioning

Intermediate At-Home Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat (DB or backpack)	4	10	60s	@ DB · Full depth. Peak intensity week — push top sets.
Push-Up	4	AMRAP	60s	@ BW · Chest to floor. Peak intensity week — push top sets.
Single-Leg Hip Thrust	3	10/leg	60s	@ BW · Peak intensity week — push top sets.
Band Row	3	12	45s	@ band · Retract. Peak intensity week — push top sets.
Hollow Hold	3	30s	45s	@ BW · Peak intensity week — push top sets.

Week 5

Day 1 · Week 5 Day 1 — Full Body

Intermediate At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat (DB or backpack)	4	10	60s	@ DB · Full depth. Deload-adjacent: reduce load ~10%, keep reps.
Push-Up	4	AMRAP	60s	@ BW · Chest to floor. Deload-adjacent: reduce load ~10%, keep reps.
Single-Leg Hip Thrust	3	10/leg	60s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Band Row	3	12	45s	@ band · Retract. Deload-adjacent: reduce load ~10%, keep reps.
Hollow Hold	3	30s	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Day 2 · Week 5 Day 2 — Upper

Intermediate At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bulgarian Split Squat	4	10/leg	60s	@ DB · Deep stretch. Deload-adjacent: reduce load ~10%, keep reps.
Archer Push-Up	3	6/side	75s	@ BW · Slow. Deload-adjacent: reduce load ~10%, keep reps.
Band Deadlift	3	12	60s	@ band · Hinge. Deload-adjacent: reduce load ~10%, keep reps.
Band Overhead Press	3	10	60s	@ band · Ribs down. Deload-adjacent: reduce load ~10%, keep reps.
Side Plank	3	30s/side	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Day 3 · Week 5 Day 3 — Lower

Intermediate At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Step-Up	4	10/leg	60s	@ DB · Full extension. Deload-adjacent: reduce load ~10%, keep reps.
Diamond Push-Up	3	10	60s	@ BW · Triceps focus. Deload-adjacent: reduce load ~10%, keep reps.
Reverse Snow Angel	3	12	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Band Curl	3	12	45s	@ band · Deload-adjacent: reduce load ~10%, keep reps.
Plank with Reach	3	6/side	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Day 4 · Week 5 Day 4 — Conditioning

Intermediate At-Home Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat (DB or backpack)	4	10	60s	@ DB · Full depth. Deload-adjacent: reduce load ~10%, keep reps.
Push-Up	4	AMRAP	60s	@ BW · Chest to floor. Deload-adjacent: reduce load ~10%, keep reps.
Single-Leg Hip Thrust	3	10/leg	60s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Band Row	3	12	45s	@ band · Retract. Deload-adjacent: reduce load ~10%, keep reps.
Hollow Hold	3	30s	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Week 6

Day 1 · Week 6 Day 1 — Full Body

Intermediate At-Home Training — Full Body. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat (DB or backpack)	4	10	60s	@ DB · Full depth. Test week — beat Week 4 by load or reps.
Push-Up	4	AMRAP	60s	@ BW · Chest to floor. Test week — beat Week 4 by load or reps.
Single-Leg Hip Thrust	3	10/leg	60s	@ BW · Test week — beat Week 4 by load or reps.
Band Row	3	12	45s	@ band · Retract. Test week — beat Week 4 by load or reps.
Hollow Hold	3	30s	45s	@ BW · Test week — beat Week 4 by load or reps.

Day 2 · Week 6 Day 2 — Upper

Intermediate At-Home Training — Upper. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bulgarian Split Squat	4	10/leg	60s	@ DB · Deep stretch. Test week — beat Week 4 by load or reps.
Archer Push-Up	3	6/side	75s	@ BW · Slow. Test week — beat Week 4 by load or reps.
Band Deadlift	3	12	60s	@ band · Hinge. Test week — beat Week 4 by load or reps.
Band Overhead Press	3	10	60s	@ band · Ribs down. Test week — beat Week 4 by load or reps.
Side Plank	3	30s/side	45s	@ BW · Test week — beat Week 4 by load or reps.

Day 3 · Week 6 Day 3 — Lower

Intermediate At-Home Training — Lower. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Step-Up	4	10/leg	60s	@ DB · Full extension. Test week — beat Week 4 by load or reps.
Diamond Push-Up	3	10	60s	@ BW · Triceps focus. Test week — beat Week 4 by load or reps.
Reverse Snow Angel	3	12	45s	@ BW · Test week — beat Week 4 by load or reps.
Band Curl	3	12	45s	@ band · Test week — beat Week 4 by load or reps.
Plank with Reach	3	6/side	45s	@ BW · Test week — beat Week 4 by load or reps.

Day 4 · Week 6 Day 4 — Conditioning

Intermediate At-Home Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Goblet Squat (DB or backpack)	4	10	60s	@ DB · Full depth. Test week — beat Week 4 by load or reps.
Push-Up	4	AMRAP	60s	@ BW · Chest to floor. Test week — beat Week 4 by load or reps.
Single-Leg Hip Thrust	3	10/leg	60s	@ BW · Test week — beat Week 4 by load or reps.
Band Row	3	12	45s	@ band · Retract. Test week — beat Week 4 by load or reps.
Hollow Hold	3	30s	45s	@ BW · Test week — beat Week 4 by load or reps.

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