intermediate level

Full Body Workout: Intermediate 3 Day

Looking for a weight training workout? Find fitness plans for a full-body routine here.

Perform three days a week with one day of rest between workouts (i.e., Monday, Wednesday, Friday).

For optimal results, each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps, your goal is to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger, you should increase the weight for the best outcome.

This is a step up from the beginner's total body workout. It includes more advanced exercises and many of the movements incorporate a barbell. If you don't have a barbell, you can still do the exercise with dumbbells.

Do this workout 2 to 3 non-consecutive days per week, with at least one day off in between. If you want to lose weight, combine this workout with regular cardio and a low-calorie diet.

If you have any injuries or medical conditions, consult your doctor before beginning this strength workout.

To perform the movements, you'll need a medium to heavy barbell and a variety of weighted dumbbells.

Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.

If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.

Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Week 1

Rest day!

Rest day!

Rest day!

Rest day!

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