INTERMEDIATE HOME WORKOUT PLAN
If you can do 15 good pushups and 3 good pullups then this workout is appropriate for you, otherwise, stick with the beginning workout plan.
When you stop seeing improvement in terms of your strength or the number of reps you can do, its time to move up to the advanced workout. Don’t be too hasty though, stick with this workout until you can do 10 pullups and 20 pushups.
At this stage you have the feel for the exercises and are starting to push yourself harder so you get sore the day after the workout. Because you are pushing yourself harder, it takes you longer to recover between workouts so you are on a 3 day on, 1 day off workout cycle so each body part gets exercises once every four days.
EQUIPMENT
The only equipment you need to do this workout is a pullup bar and a used weight set from a garage sale. Remember, your muscles don’t care if your weights are new, shiny, and chrome or rusty, used, and cast iron – don’t waste money on new stuff, buy used and save money! You can make your own pullup bar with $5 of metal toprail from a hardware store or buy a no-mar, door mount pullup bar.
NUTRITION
Please remember, working out without maintaining proper nutrition will drastically limit your results. If you dont understand my nutrition section then consider the book Bodybuilding Revealed which has the best coverage of bodybuilding nutrition I have seen (Read my review). Having healthy, tasty, easy to make recipies is key to good nutrition. If my free healthy recipes dont appeal to you then consider buying this bodybuilding cookbook (read my review).
CHOOSING THE RIGHT WEIGHT
In your workouts above, a range of repetitions is given. Choose a weight heavy enough so that you can only do 12 reps with flawless, slow form. If you can do more than 12 reps, add weight. If you can’t do at least 6 reps, then lower the weight. Use this same weight for all your sets of this exercise, naturally you will do fewer each subsequent set as you become more tired. As long as you can still do at least 6 reps, keep using that same weight. If you become so tired that you cant do that 6 reps with proper form then decrease the weight.
HOW MUCH REST BETWEEN SETS?
Start with about 90 seconds rest between sets. If you are feeling rushed, increase it to 2 minutes, if you are feeling bored then decrease it to 60 seconds. If you want to save time, you can superset exercises. For example you could do dumbbell press, then without any rest, do the dumbbell flys. Other good exercises to superset:
START NOW!
Day 1 – Push Workout
When you stop seeing improvement in terms of your strength or the number of reps you can do, its time to move up to the advanced workout. Don’t be too hasty though, stick with this workout until you can do 10 pullups and 20 pushups.
At this stage you have the feel for the exercises and are starting to push yourself harder so you get sore the day after the workout. Because you are pushing yourself harder, it takes you longer to recover between workouts so you are on a 3 day on, 1 day off workout cycle so each body part gets exercises once every four days.
EQUIPMENT
The only equipment you need to do this workout is a pullup bar and a used weight set from a garage sale. Remember, your muscles don’t care if your weights are new, shiny, and chrome or rusty, used, and cast iron – don’t waste money on new stuff, buy used and save money! You can make your own pullup bar with $5 of metal toprail from a hardware store or buy a no-mar, door mount pullup bar.
NUTRITION
Please remember, working out without maintaining proper nutrition will drastically limit your results. If you dont understand my nutrition section then consider the book Bodybuilding Revealed which has the best coverage of bodybuilding nutrition I have seen (Read my review). Having healthy, tasty, easy to make recipies is key to good nutrition. If my free healthy recipes dont appeal to you then consider buying this bodybuilding cookbook (read my review).
CHOOSING THE RIGHT WEIGHT
In your workouts above, a range of repetitions is given. Choose a weight heavy enough so that you can only do 12 reps with flawless, slow form. If you can do more than 12 reps, add weight. If you can’t do at least 6 reps, then lower the weight. Use this same weight for all your sets of this exercise, naturally you will do fewer each subsequent set as you become more tired. As long as you can still do at least 6 reps, keep using that same weight. If you become so tired that you cant do that 6 reps with proper form then decrease the weight.
HOW MUCH REST BETWEEN SETS?
Start with about 90 seconds rest between sets. If you are feeling rushed, increase it to 2 minutes, if you are feeling bored then decrease it to 60 seconds. If you want to save time, you can superset exercises. For example you could do dumbbell press, then without any rest, do the dumbbell flys. Other good exercises to superset:
- lats: overhand pullups and dumbbell rows
- legs: stiff legged dead lifts and calve raises
- shoulders: shoulder side raise and reverse flys
START NOW!
Day 1 – Push Workout
Number sets
2 revolutions 3 sets, 1-2min rest betw. 3 sets, 1-2min rest betw. 3 sets, 1-2min rest betw. 3 sets, 1-2min rest betw. 3 sets, 1-2min rest betw. |
Number reps
/ 6-12 6-12 6-12 6-12 6-12 |
Day 2 – Pull Workout
Bodypart
lats lats lats biceps biceps |
Number sets
3 sets, 1-2min rest betw. 3 sets, 1-2min rest betw. 3 sets, 1-2min rest betw. 3 sets, 1-2min rest betw. 3 sets, 1-2min rest betw. |
Number reps
6-12 6-12 6-12 6-12 6-12 |
Day 3 – Legs Workout
Bodypart
abs legs legs legs legs |
Number sets
2 revolutions 3 sets, 1-2min rest betw. 3 sets, 1-2min rest bet. 3 sets, 1-2min rest betw. 3 sets, 1-2min rest betw. |
Number reps
/ 6-12 each leg 6-12 6-12 6-12 |
Weights: 60 minutes & Cardio: 20 minutes – jog, brisk walk or bike
Day 4: Rest day
Cardio: 20 minutes – jog, brisk walk or bike
Day 5: Back to day 1
Push workout.
If you have been doing my intermediate workout, you will notice that the main difference with this advanced intermediate workout is that each muscle is only being worked out once a week rather than three times a week as it was in the beginning workout, most people have trouble with this concept – less is more! You are working out far less often but you are working out each muscle with much more intensity and for a longer duration. In the intermediate workout, you were only working out chest for about 5minutes but doing it 3 times a week (15min total/week). In this advanced intermediate workout you only workout chest once a week but do it for 20 minutes. Since you are working out much more intensely, the body needs much more time to recuperate and rebuild your muscles.
Day 4: Rest day
Cardio: 20 minutes – jog, brisk walk or bike
Day 5: Back to day 1
Push workout.
If you have been doing my intermediate workout, you will notice that the main difference with this advanced intermediate workout is that each muscle is only being worked out once a week rather than three times a week as it was in the beginning workout, most people have trouble with this concept – less is more! You are working out far less often but you are working out each muscle with much more intensity and for a longer duration. In the intermediate workout, you were only working out chest for about 5minutes but doing it 3 times a week (15min total/week). In this advanced intermediate workout you only workout chest once a week but do it for 20 minutes. Since you are working out much more intensely, the body needs much more time to recuperate and rebuild your muscles.
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