Intermediate full body workout for men
A 4 weeks gym program, 3-4 workouts a week. The cycle has 6 workouts, each with 9 to 12 exercises, about 91 minutes and 990 kcal on average. Most sets go to legs, arms and back.
- Level: Intermediate
- Per week: 3-4
- Workouts in cycle: 6
- Weeks: 4
- Exercises: 57
For people who already know the basic lifts and have trained for at least a couple of months: higher volume, with supersets.
Workouts in this program
1. Chest, biceps, triceps
| Push-ups | 2 × 20 |
| Incline dumbbell chest press | 3 × 15 |
| Machine fly | 3 × 15 |
| Chest dip | 3 × 15 |
| Barbell preacher curl | 3 × 15 |
| Dumbbell concentration curl | 3 × 15 |
| Standing alternating dumbbell bicep curl | 3 × 15 |
| Cable pushdown | 3 × 15 |
| Single-arm overhead cable triceps extension | 3 × 15 |
| Seated dumbbell overhead triceps extension | 3 × 15 |
| Brisk walking | 35 min |
2. Leg day
| Bodyweight reverse lunge | 2 × 20 |
| Barbell squat | 3 × 15 |
| Dumbbell Romanian deadlift | 3 × 15 |
| Leg press | 3 × 15 |
| Seated leg extension | 3 × 15 |
| Machine seated hip abduction | 3 × 15 |
| Seated calf raisesuperset | 3 × 15 |
| Smith machine calf raisesuperset | 3 × 15 |
| Brisk walking | 35 min |
3. Back, shoulders
| Lat pulldown | 3 × 15 |
| Assisted wide-grip pull-ups | 3 × 15 |
| Single-arm dumbbell row, right | 3 × 15 |
| Barbell Pendlay row | 3 × 15 |
| Dumbbell lateral raise | 3 × 15 |
| Single-arm dumbbell reverse fly | 3 × 15 |
| Machine shoulder press | 3 × 15 |
| Plate front raise | 3 × 15 |
| Decline bench crunchsuperset | 4 × 20 |
| Captain's chair leg raisesuperset | 4 × 15 |
| Brisk walking | 35 min |
4. Chest, biceps, triceps
| Close-grip push-up | 3 × 15 |
| Barbell bench press | 3 × 12 |
| Cable middle fly | 3 × 15 |
| Seated machine chest press | 3 × 15 |
| Single-arm cable bicep curl | 3 × 15 |
| Incline dumbbell curl | 3 × 12 |
| Barbell biceps curl | 3 × 15 |
| Seated dumbbell overhead triceps extension | 3 × 12 |
| Barbell lying extension | 3 × 15 |
| Single-arm dumbbell triceps kickback | 3 × 15 |
| Brisk walking | 35 min |
5. Leg day
| 45-degree hyperextension | 3 × 15 |
| Barbell split squat | 3 × 12 |
| Barbell deadlift | 3 × 15 |
| Single-leg barbell hip thrust | 3 × 15 |
| Lying leg curl | 2 × 15 |
| Single-leg 45-degree leg press | 2 × 15 |
| Seated machine hip adduction | 3 × 15 |
| Barbell standing calf raises | 3 × 15 |
| Seated calf raise | 3 × 15 |
| Brisk walking | 40 min |
6. Back, shoulders, abs
| Straight-arm cable pulldown | 3 × 15 |
| Reverse-grip lat pulldown | 3 × 15 |
| Wide grip seated cable rowsuperset | 3 × 15 |
| Single-arm cable bent-over rowsuperset | 3 × 15 |
| Wide grip lat pulldown | 3 × 12 |
| Dumbbell Arnold press | 3 × 12 |
| Barbell upright row | 3 × 15 |
| Reverse machine fly | 3 × 15 |
| Machine crunch | 3 × 15 |
| Crunches | 4 × 20 |
| Raised leg crunches | 4 × 15 |
| Brisk walking | 35 min |
Exercises marked "superset" are done as a pair, back to back, with no rest in between.
How to follow it
Do the workouts in order. If you miss a day, just continue with the next workout. Pick a weight where the last two reps are hard but your form holds. When every set feels easy, add weight next time. The app remembers your weights for each exercise and suggests where to start.
This program is ready in the app
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