Intermediate Workouts

Intermediate workouts for lifters with basic training history who need structured full-body programming, hard-but-repeatable effort targets, and practical load progressions in kilograms.
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Workout 1

7 exercises21 sets

Intermediate Full-Body Strength and Hypertrophy Session

Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius

A balanced intermediate template that combines moderate-to-heavy compound lifts with accessory pulling and unilateral leg work using mostly 1-3 RIR targets.

  1. 1
    Barbell Back Squat
    anatomy
    anatomy
    1Exercise

    Barbell Back Squat

    Rest 2m 30s

    • 18 reps x 70 kgRIR 2
    • 27 reps x 75 kgRIR 2
    • 36 reps x 80 kgRIR 1

    Brace before each rep, keep pressure through mid-foot, and stop before lumbar rounding or knee collapse.

  2. 2
    Barbell Bench Press
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    2Exercise
    Barbell Bench Press

    Rest 2m 30s

    • 18 reps x 50 kgRIR 2
    • 27 reps x 55 kgRIR 2
    • 36 reps x 60 kgRIR 1

    Set scapulae before unrack, keep forearms stacked, and use a repeatable touch point.

  3. 3
    Barbell Romanian Deadlift
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    3Exercise

    Barbell Romanian Deadlift

    Rest 2m 30s

    • 110 reps x 70 kgRIR 3
    • 28 reps x 75 kgRIR 2
    • 38 reps x 80 kgRIR 1

    Maintain a neutral spine, soft knees, and a close bar path through the hinge.

  4. 4
    Barbell Bent-Over Row
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    4Exercise
    Barbell Bent-Over Row

    Rest 2m

    • 110 reps x 50 kgRIR 2
    • 29 reps x 55 kgRIR 2
    • 38 reps x 60 kgRIR 1

    Hinge and brace first, then row to the lower ribs without torso jerking.

  5. 5
    Standing Barbell Overhead Press
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    5Exercise

    Standing Barbell Overhead Press

    Rest 2m

    • 18 reps x 35 kgRIR 2
    • 27 reps x 37.5 kgRIR 2
    • 36 reps x 40 kgRIR 1

    Keep ribs stacked over pelvis, press in a vertical path, and avoid lumbar extension.

  6. 6
    Cable Lat Pulldown
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    6Exercise

    Cable Lat Pulldown

    Rest 1m 45s

    • 112 reps x 45 kgRIR 3
    • 210 reps x 50 kgRIR 2
    • 38 reps x 55 kgRIR 1

    Initiate with shoulder depression, keep torso angle consistent, and avoid using momentum.

  7. 7
    Dumbbell Reverse Lunge
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    7Exercise

    Dumbbell Reverse Lunge

    Rest 1m 45s

    • 110 reps x 14 kgRIR 3
    • 210 reps x 16 kgRIR 2
    • 38 reps x 18 kgRIR 1

    Take a controlled backward step, keep front-foot pressure stable, and match rep quality on both sides.