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Exercise Plan: Intermediate Level

The document outlines an intermediate level exercise plan that is split into three days: legs and abs, push, and pull. Each day focuses on different muscle groups and includes 4 sets of various exercises with recommended reps and rest periods between sets. Videos are provided for instruction on proper form for each exercise.

Uploaded by

Saujal Vaishnav
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
240 views

Exercise Plan: Intermediate Level

The document outlines an intermediate level exercise plan that is split into three days: legs and abs, push, and pull. Each day focuses on different muscle groups and includes 4 sets of various exercises with recommended reps and rest periods between sets. Videos are provided for instruction on proper form for each exercise.

Uploaded by

Saujal Vaishnav
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Exercise Plan:

Intermediate Level
Day 1: Legs+ Abs

01 Barbell Full Squats


Muscle: Quads, Hamstrings & Glutes
Video Link: https://www.youtube.com/embed/1rqu7Cnet5M

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 12 Reps 45 Secs

Standard Set 2 8 - 12 Reps 45 Secs

Standard Set 3 8 - 12 Reps 45 Secs

Standard Set 4 8 - 12 Reps 45 Secs

02 Front Lunge Walk


Muscle: Quads, Hamstrings & Glutes
Video Link: https://www.youtube.com/embed/RK9tpMPsLeA

Number of Sets Reps Rest between Sets

Standard Set 1 20 (Each side) 45 Secs

Standard Set 2 20 (Each side) 45 Secs

Standard Set 3 20 (Each side) 45 Secs

Standard Set 4 20 (Each side) 45 Secs


Day 1: Legs+ Abs

03 Leg Curl
Muscle: Hamstrings
Video Link: https://www.youtube.com/embed/dJTq8PCt6O0

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

04 Leg Extension
Muscle: Quads
Video Link: https://www.youtube.com/embed/4sYdodAr4oo

Number of Sets Reps Rest between Sets

Standard Set 1 15 Reps 45 Secs

Standard Set 2 15 Reps 45 Secs

Standard Set 3 15 Reps 45 Secs

Standard Set 4 15 Reps 45 Secs


Day 1: Legs+ Abs

05 Glute Bridge
Muscle: Glutes
Video Link: https://www.youtube.com/embed/N_JqmO4_Nw8

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

06 Safety Bar Seated Calf Raise


Muscle: Calves
Video Link: https://www.youtube.com/embed/arFj-gW-d4s

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs


Day 1: Legs+ Abs

07 Standing Calf Raise


Muscle: Calves
Video Link: https://www.youtube.com/embed/pASNsL7mqqs

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

08 Weighted Hanging Leg Raise


Muscle: Abs
Video Link: https://www.youtube.com/embed/UWgdyHo02E4

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 12 Reps 45 Secs

Standard Set 2 8 - 12 Reps 45 Secs

Standard Set 3 8 - 12 Reps 45 Secs

Standard Set 4 8 - 12 Reps 45 Secs


Day 1: Legs+ Abs

09 Weighted Crunch
Muscle: Abs
Video Link: https://www.youtube.com/embed/fSKADgBR5Lk

Number of Sets Reps Rest between Sets

Standard Set 1 15 - 20 Reps 45 Secs

Standard Set 2 15 - 20 Reps 45 Secs

Standard Set 3 15 - 20 Reps 45 Secs

Standard Set 4 15 - 20 Reps 45 Secs


Day 2: Push

01 Barbell Decline Bench Press


Muscle: Chest
Video Link: https://www.youtube.com/embed/bobvShoVXTs

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 10 Reps 45 Secs

Standard Set 2 8 - 10 Reps 45 Secs

Standard Set 3 8 - 10 Reps 45 Secs

Standard Set 4 8 - 10 Reps 45 Secs

02 Cable Standing Incline chest fly


Muscle: Chest
Video Link: https://www.youtube.com/embed/c74X4rppPmg

Number of Sets Reps Rest between Sets

Standard Set 1 10 - 12 Reps 45 Secs

Standard Set 2 10 - 12 Reps 45 Secs

Standard Set 3 10 - 12 Reps 45 Secs

Standard Set 4 10 - 12 Reps 45 Secs


Day 2: Push

03 Cable Standing Fly


Muscle: Chest
Video Link: https://www.youtube.com/embed/fUBXOyuf97Y

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

04 Dumbbell Shoulder Press


Muscle: Shoulder
Video Link: https://www.youtube.com/embed/1EMeK0k7ZjY

Number of Sets Reps Rest between Sets

Standard Set 1 8 -10 Reps 45 Secs

Standard Set 2 8 -10 Reps 45 Secs

Standard Set 3 8 -10 Reps 45 Secs

Standard Set 4 8 -10 Reps 45 Secs


Day 2: Push

05 Cable Lateral Raise


Muscle: Shoulder
Video Link: https://www.youtube.com/embed/LRYvch4RgJs

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

06 Close Grip Bench Press


Muscle: Triceps
Video Link: https://www.youtube.com/embed/KcUUwQ4YL6U

Number of Sets Reps Rest between Sets

Standard Set 1 6 - 8 Reps 45 Secs

Standard Set 2 6 - 8 Reps 45 Secs

Standard Set 3 6 - 8 Reps 45 Secs

Standard Set 4 6 - 8 Reps 45 Secs


Day 2: Push

07 Skull Crusher
Muscle: Triceps
Video Link: https://www.youtube.com/embed/pV4nM5kUfKQ

Number of Sets Reps Rest between Sets

Standard Set 1 10 - 12 Reps 45 Secs

Standard Set 2 10 - 12 Reps 45 Secs

Standard Set 3 10 - 12 Reps 45 Secs

Standard Set 4 10 - 12 Reps 45 Secs

08 Cable Triceps Extension (with rope)


Muscle: Triceps
Video Link: https://www.youtube.com/embed/_fplRwhqyGw

Number of Sets Reps Rest between Sets

Standard Set 1 10 - 12 Reps 45 Secs

Standard Set 2 10 - 12 Reps 45 Secs

Standard Set 3 10 - 12 Reps 45 Secs

Standard Set 4 10 - 12 Reps 45 Secs


Day 3: Pull

01 Sumo Deadlift
Muscle: Lats, Quads, Hamstrings, Glutes
Video Link: https://www.youtube.com/embed/_i74fwbSFtQ

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 12 Reps 45 Secs

Standard Set 2 8 - 12 Reps 45 Secs

Standard Set 3 8 - 12 Reps 45 Secs

Standard Set 4 8 - 12 Reps 45 Secs

02 Lat pull down


Muscle: Lats
Video Link: https://www.youtube.com/embed/yVYJMMhk_SM

Number of Sets Reps Rest between Sets

Standard Set 1 8 -10 Reps 45 Secs

Standard Set 2 8 -10 Reps 45 Secs

Standard Set 3 8 -10 Reps 45 Secs

Standard Set 4 8 -10 Reps 45 Secs


Day 3: Pull

03 Bent Over Row ( Barbell ) - Close Grip


Muscle: Lats
Video Link: https://www.youtube.com/embed/y08UlbWM0co

Number of Sets Reps Rest between Sets

Standard Set 1 10 - 12 Reps 45 Secs

Standard Set 2 10 - 12 Reps 45 Secs

Standard Set 3 10 - 12 Reps 45 Secs

Standard Set 4 10 - 12 Reps 45 Secs

04 Seated Row
Muscle: Lats
Video Link: https://www.youtube.com/embed/lpB187U73PQ

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs


Day 3: Pull

05 Dumbbell Rear Delt Row


Muscle: Shoulder
Video Link: https://www.youtube.com/embed/kvEnJsTrJYM

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

06 Dumbbell Prone Incline Curls


Muscle: Biceps
Video Link: https://www.youtube.com/embed/Ryt0byOUqMU

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 10 Reps 45 Secs

Standard Set 2 8 - 10 Reps 45 Secs

Standard Set 3 8 - 10 Reps 45 Secs

Standard Set 4 8 - 10 Reps 45 Secs


Day 3: Pull

07 Incline Dumbbell Alternative Curl


Muscle: Biceps
Video Link: https://www.youtube.com/embed/10xqoN3eGRU

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

08 Preacher Curls
Muscle: Biceps
Video Link: https://www.youtube.com/embed/10xqoN3eGRU

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs


Day 4: Legs+ Abs

01 Barbell Deadlift
Muscle: Quads, Hamstrings & Glutes
Video Link: https://www.youtube.com/embed/CCCYBalIahw

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 12 Reps 45 Secs

Standard Set 2 8 - 12 Reps 45 Secs

Standard Set 3 8 - 12 Reps 45 Secs

Standard Set 4 8 - 12 Reps 45 Secs

02 Front Lunge Walk


Muscle: Quads, Hamstrings & Glutes
Video Link: https://www.youtube.com/embed/RK9tpMPsLeA

Number of Sets Reps Rest between Sets

Standard Set 1 20 (Each side) 45 Secs

Standard Set 2 20 (Each side) 45 Secs

Standard Set 3 20 (Each side) 45 Secs

Standard Set 4 20 (Each side) 45 Secs


Day 4: Legs+ Abs

03 Leg Curl
Muscle: Hamstrings
Video Link: https://www.youtube.com/embed/dJTq8PCt6O0

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

04 Leg Extension
Muscle: Quads
Video Link: https://www.youtube.com/embed/4sYdodAr4oo

Number of Sets Reps Rest between Sets

Standard Set 1 15 Reps 45 Secs

Standard Set 2 15 Reps 45 Secs

Standard Set 3 15 Reps 45 Secs

Standard Set 4 15 Reps 45 Secs


Day 4: Legs+ Abs

05 Glute Bridge
Muscle: Glutes
Video Link: https://www.youtube.com/embed/N_JqmO4_Nw8

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

06 Safety Bar Seated Calf Raise


Muscle: Calves
Video Link: https://www.youtube.com/embed/arFj-gW-d4s

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs


Day 4: Legs+ Abs

07 Standing Calf Raise


Muscle: Calves
Video Link: https://www.youtube.com/embed/pASNsL7mqqs

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

08 Weighted Hanging Leg Raise


Muscle: Abs
Video Link: https://www.youtube.com/embed/UWgdyHo02E4

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 12 Reps 45 Secs

Standard Set 2 8 - 12 Reps 45 Secs

Standard Set 3 8 - 12 Reps 45 Secs

Standard Set 4 8 - 12 Reps 45 Secs


Day 4: Legs+ Abs

09 Weighted Crunch
Muscle: Abs
Video Link: https://www.youtube.com/embed/fSKADgBR5Lk

Number of Sets Reps Rest between Sets

Standard Set 1 15 - 20 Reps 45 Secs

Standard Set 2 15 - 20 Reps 45 Secs

Standard Set 3 15 - 20 Reps 45 Secs

Standard Set 4 15 - 20 Reps 45 Secs


Day 5: Push

01 Dumbbell Bench Press


Muscle: Chest
Video Link: https://www.youtube.com/embed/WRVHrQ72NWM

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 10 Reps 45 Secs

Standard Set 2 8 - 10 Reps 45 Secs

Standard Set 3 8 - 10 Reps 45 Secs

Standard Set 4 8 - 10 Reps 45 Secs

02 Smith Machine Incline Barbell Bench Press


Muscle: Chest
Video Link: https://www.youtube.com/embed/YYKqWHddKsE

Number of Sets Reps Rest between Sets

Standard Set 1 10 - 12 Reps 45 Secs

Standard Set 2 10 - 12 Reps 45 Secs

Standard Set 3 10 - 12 Reps 45 Secs

Standard Set 4 10 - 12 Reps 45 Secs


Day 5: Push

03 Cable Standing Fly


Muscle: Chest
Video Link: https://www.youtube.com/embed/fUBXOyuf97Y

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

04 Dumbbell Shoulder Press


Muscle: Shoulder
Video Link: https://www.youtube.com/embed/1EMeK0k7ZjY

Number of Sets Reps Rest between Sets

Standard Set 1 8 -10 Reps 45 Secs

Standard Set 2 8 -10 Reps 45 Secs

Standard Set 3 8 -10 Reps 45 Secs

Standard Set 4 8 -10 Reps 45 Secs


Day 5: Push

05 Cable Lateral Raise


Muscle: Shoulder
Video Link: https://www.youtube.com/embed/LRYvch4RgJs

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

06 Close Grip Bench Press


Muscle: Triceps
Video Link: https://www.youtube.com/embed/KcUUwQ4YL6U

Number of Sets Reps Rest between Sets

Standard Set 1 6 - 8 Reps 45 Secs

Standard Set 2 6 - 8 Reps 45 Secs

Standard Set 3 6 - 8 Reps 45 Secs

Standard Set 4 6 - 8 Reps 45 Secs


Day 5: Push

07 Skull Crusher
Muscle: Triceps
Video Link: https://www.youtube.com/embed/pV4nM5kUfKQ

Number of Sets Reps Rest between Sets

Standard Set 1 10 - 12 Reps 45 Secs

Standard Set 2 10 - 12 Reps 45 Secs

Standard Set 3 10 - 12 Reps 45 Secs

Standard Set 4 10 - 12 Reps 45 Secs

08 Cable Triceps Extension (with rope)


Muscle: Triceps
Video Link: https://www.youtube.com/embed/_fplRwhqyGw

Number of Sets Reps Rest between Sets

Standard Set 1 10 - 12 Reps 45 Secs

Standard Set 2 10 - 12 Reps 45 Secs

Standard Set 3 10 - 12 Reps 45 Secs

Standard Set 4 10 - 12 Reps 45 Secs


Day 6: Pull

01 Rack Pulls
Muscle: Lats, Quads, Hamstrings, Glutes
Video Link: https://www.youtube.com/embed/WV5b1uL3kNY

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 12 Reps 45 Secs

Standard Set 2 8 - 12 Reps 45 Secs

Standard Set 3 8 - 12 Reps 45 Secs

Standard Set 4 8 - 12 Reps 45 Secs

02 Lat Pull Down


Muscle: Lats
Video Link: https://www.youtube.com/embed/yVYJMMhk_SM

Number of Sets Reps Rest between Sets

Standard Set 1 8 -10 Reps 45 Secs

Standard Set 2 8 -10 Reps 45 Secs

Standard Set 3 8 -10 Reps 45 Secs

Standard Set 4 8 -10 Reps 45 Secs


Day 6: Pull

03 Bent Over Row ( Barbell ) - Close Grip


Muscle: Lats
Video Link: https://www.youtube.com/embed/y08UlbWM0co

Number of Sets Reps Rest between Sets

Standard Set 1 10 - 12 Reps 45 Secs

Standard Set 2 10 - 12 Reps 45 Secs

Standard Set 3 10 - 12 Reps 45 Secs

Standard Set 4 10 - 12 Reps 45 Secs

04 Seated Row
Muscle: Lats
Video Link: https://www.youtube.com/embed/lpB187U73PQ

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs


Day 6: Pull

05 Dumbbell Rear Delt Row


Muscle: Shoulder
Video Link: https://www.youtube.com/embed/kvEnJsTrJYM

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

06 Dumbbell Prone Incline Curls


Muscle: Biceps
Video Link: https://www.youtube.com/embed/Ryt0byOUqMU

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 10 Reps 45 Secs

Standard Set 2 8 - 10 Reps 45 Secs

Standard Set 3 8 - 10 Reps 45 Secs

Standard Set 4 8 - 10 Reps 45 Secs


Day 6: Pull

07 Incline Dumbbell Alternative Curl


Muscle: Biceps
Video Link: https://www.youtube.com/embed/10xqoN3eGRU

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

08 Preacher Curls
Muscle: Biceps
Video Link: https://www.youtube.com/embed/10xqoN3eGRU

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs


Day 7: Rest Day

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