Intermediate Program
Three training days with active recovery days between them.
Current week: 2 • Hypertrophy
Workout day
Select one to view its blocks
Lower Body
Low back / posterior chain focus.
Dynamic Warm-up
1. Supine Drawing In10 contractions
2. Cat-Cow20 reps
3. World's Greatest Stretch10 rotations each side
4. Bird Dog20 each side
5. Fire Hydrant25 each side
6. Glute Bridge with Hip Band20 reps + 10s hold
7. Single Leg Romanian Deadlift (Bodyweight)10 each side
Main Workout
Default rest 90sWeek-specific rest applies.
1. Cable Pull Through3 x 8-12, 3131
2. Bulgarian Split Squat3 x 8-12, 3131
3. Dumbbell Romanian Deadlift3 x 8-12, 3311
4. Cossack Squat3 x 8-12, 3131
5. Single Leg Calf Raise3 x 8-12, 3131
AIS
1. Cossack Squat2 x 10 each side, 2s hold