Intermediate workout plans

A 40-minute core session built on control rather than crunches. Pallof presses train anti-rotation, dead bugs and bird…

A 40-minute HIIT session run in 30-second bursts. Medicine-ball slam burpees, jump squats, battle rope slams, mountain…

A 40-minute skills session and the hardest bodyweight workout in the library.

A 40-minute glute and core session designed around the hourglass shape: hip thrusts and Romanian deadlifts build the…

A 40-minute heavy pull day. Pull-ups at five sets of six lead, Pendlay and T-bar rows load the mid-back from a dead…

A 40-minute arm session run on cables, where the tension never drops. Cable curls and preacher curls load the biceps…

A 40-minute interval session with the intensity dial welded open. Air-bike sprints at five rounds of 30 seconds set…

A 40-minute hamstring session that trains the muscle at both ends. Romanian deadlifts, good mornings and stiff-leg…

A 40-minute shoulder session that starts heavy and finishes wide. Seated military press at five sets of five builds…

A 40-minute push session built around speed and lockout strength. Close-grip bench at five sets of five trains the…

A 40-minute ab circuit covering every function of the core. Crunches and decline sit-ups train flexion, plank holds…

A 40-minute quad specialisation. Front squats at four sets of eight keep the torso upright and the load on the thighs,…

A 40-minute back session named for the shape it builds — lats that flare wide from the waist.

A 40-minute chest session built on heavy pressing. Flat bench at five sets of five leads, decline bench adds a second…

A 40-minute core session run at conditioning pace. Mountain climbers and plank jacks keep the heart rate up while the…

Classic six-move arm day: three curl variations for the biceps and brachialis, then three triceps angles from overhead…

A 35-minute upper-body sculpt for women covering shoulders, biceps and triceps in four moves.

A 40-minute cable-only arm pump for men. Rope hammer curls and single-arm cable curls keep constant tension on the…

A 40-minute power session for people who want to produce force fast. Power cleans at five sets of three train full…

A bodyweight back session that needs only a bar and a bench. Pull-ups and chin-ups build the base, lawnmower rows and…

A 45-minute cable pull day for men. Single-arm bent-over rows fix side-to-side imbalances in the mid-back, alternate…

A 40-minute back session built for thickness. Pendlay rows at five sets of five start every rep from a dead stop on…

A straightforward six-move back day: vertical pulling from pull-ups and pulldowns, horizontal pulling from barbell and…

A 35-minute glute and core session for women that alternates between the two.

A 45-minute boxing conditioning session that builds the engine rather than the technique.

A full-body bodyweight session that covers every basic pattern: pull-ups and suspension chin-ups for the pull,…

A 25-minute calf specialisation for men, built for people whose calves refuse to grow.

A 35-minute endurance session for men built on three machines-and-floor intervals: five rounds of ski erg,…

A 35-minute cardio session for women mixing lateral movement, an air bike and running intervals.

A 45-minute machine and cable push session for men. The lever standing chest press keeps constant tension without a…

A complete six-move chest day. Flat and incline barbell presses build the bulk of the pec, dumbbell presses add range…

A 40-minute weighted core session. Full ab rollouts and dumbbell decline sit-ups load flexion far past bodyweight,…

A 25-minute cable core session for men. Cable twists at 45 seconds a set train rotation under constant tension,…

A 25-minute intermediate core session for women, all floor-based. Air twisting crunches run 45 seconds a set for…

A 40-minute session for court sports — basketball, tennis, volleyball — where the first two steps decide the point.

A 25-minute full-body barbell session for women, three moves and nothing wasted.

A 25-minute full-body strength session for men in three lifts: box squats, decline chest press and lat pulldowns, all…

A 50-minute full-body barbell session covering the six lifts that matter: squat, deadlift, bench press, pull-up,…

A 40-minute bodyweight and cardio blend: burpees, jogging, running, walking, clusters and clap jacks.

A 60-minute full-body session for men built entirely on compound lifts. Full squats at four sets of six lead, then a…

A 50-minute full-body barbell session for women. Front-rack lunges and feet-elevated glute bridges load the legs and…

A 45-minute full-body barbell session for women at 12 reps throughout. Wide full squats and front bench squats work…

A 40-minute functional training session using movement patterns from real life and sport.

A 45-minute functional strength session for men. Assisted Bulgarian split squats build single-leg strength, single-arm…

A 40-minute glute-focused barbell session. Hip thrusts load the glutes in their strongest position, Bulgarian split…

A bodyweight-and-jump glute session: clamshells and ankle circles to switch the hips on, frog jumps and lateral box…

A 40-minute glute session for women in four barbell movements. Feet-elevated staggered glute bridges load one side at…

A 40-minute posterior-chain session for women. Deadlifts at four sets of ten do the heavy hinging, Bulgarian split…

A 40-minute bodyweight HIIT circuit: burpees, double jump squats, mountain climbers, jumping lunges, high knees and…

A 30-minute home arm and shoulder session for women that needs no dumbbells.

A 30-minute home back and biceps session for men, no equipment required.

A 25-minute home boxing conditioning session for men. Five rounds of shadow boxing set the base, jabs and side-to-side…

A 30-minute home cardio session for women, no equipment and roughly 330 kcal.

A 25-minute home chest and triceps session for women. Standard, wide and knee close-grip push-ups train the chest from…

A 25-minute home chest session for men built on five push-up variations.

A 30-minute home fat-burning circuit for men, no equipment and around 340 kcal.

A 30-minute home fat-burning circuit for women with no equipment. Jumping jacks and burpee squats drive the heart…

A 25-minute home core circuit for women targeting the whole abdominal wall.

A 30-minute home full-body circuit for men with no equipment. Walkouts warm the whole body and load the shoulders,…

A 30-minute home full-body session for women, no equipment. Bodyweight pulse squats and squatting rows open with legs…

A 40-minute home strength session for men that pushes bodyweight training toward real load.

A 35-minute home full-body session for women at moderate intensity. Bodyweight squats at 20 reps and standing rows…

A 25-minute home glute session for women built entirely on bridge variations.

A 30-minute home posterior-chain session for women. Bodyweight single-leg deadlifts train the hinge and balance, lying…

A 30-minute home glute session for women with no equipment. Glute bridges with abduction and single-leg bridges load…

A 35-minute home leg session for men built on volume rather than load. Bodyweight squats at 20 reps and walking lunges…

A 35-minute home leg and glute session for women. Bodyweight squats at 20 reps and walking lunges do the bulk of the…

A 20-minute home core session for women targeting the lower abs specifically.

A 20-minute home oblique session for men with no equipment. Cross-body crunches and bicycle twisting crunches train…

A 30-minute home posterior-chain session for men. Single-leg deadlifts train the hip hinge, glute bridge marches load…

A 30-minute home pushing session for men built on volume across five hand positions.

A 30-minute home shoulder and arm session for men with no weights. Pike push-ups and bodyweight military presses load…

A 20-minute home ab circuit for men. Bicycle crunches train rotation, lying leg raises load the lower abs, Russian…

A 40-minute hybrid session for men that alternates conditioning with strength.

A 40-minute full-body hypertrophy session at 12 reps throughout. Dumbbell bench press and lat pulldowns cover the…

A 40-minute session for kickers — martial artists, footballers, anyone whose sport is decided below the waist.

A 50-minute barbell leg day: back squats and front squats for the quads, Romanian deadlifts for the hamstrings and…

A complete 40-minute leg day: barbell squats and leg press for the quads, Romanian deadlifts for the hamstrings and…

A 55-minute leg hypertrophy session for men. Curtsy lunges load the glutes from a crossed angle, sumo deadlifts build…

A 45-minute leg session for women. Front chest squats keep the torso upright and load the quads, iso-lateral leg curls…

A 50-minute leg and glute session for men. Curtsy lunges start with a glute-biased angle, hack squats load the quads…

A 40-minute lower-body session for women that blends machine cardio with strength.

A 45-minute leg session for field-sport athletes. Box jumps train reactive power, Bulgarian split squats and walking…

A 40-minute mobility session that flows between positions rather than holding them.

A 40-minute cardio session with no equipment and no running. Jumping jacks and skater hops start the round, high knees…

A 25-minute core session for women focused on the obliques and deep midline, using suspension straps.

A 30-minute Pilates-inspired core session for women using suspension straps.

A 50-minute posterior-chain session for men. Barbell deadlifts at four sets of eight lead, lever deadlifts add loaded…

A 40-minute powerbuilding session that splits the difference between strength and size.

A 40-minute powerlifting-focused session covering the three competition lifts plus the accessories that support them:…

A 48-minute pull day built on five movements: pull-ups and bent-over rows for the back, deadlifts for the whole…

The pull half of a push-pull-legs split: pull-ups and lat pulldowns for the lats, barbell and cable rows for the…

A 55-minute pull session for men built for size rather than maximum load.

A 45-minute push day: bench press and overhead press for strength, incline bench for the upper chest, explosive…

The push half of a push-pull-legs split: barbell bench press and overhead press for strength, dumbbell shoulder…

A 55-minute push session for men built for muscle growth. Incline lever press and inner chest press machines load the…

A 40-minute shoulder session covering all three deltoid heads plus the traps.

A 35-minute shoulder session for men on dumbbells and cables. Seated shoulder presses build the front delts,…

A 30-minute shoulder session for women. Band behind-neck presses build overhead strength with joint-friendly…

A 40-minute full-body barbell strength session covering all six fundamental lifts: squats, deadlifts, bench press,…

A 40-minute leg session for strikers. Lunge front kicks train the kicking pattern under load, jump squats and jumping…

A 45-minute dryland session for swimmers. Wide-grip pull-ups and dumbbell pullovers build the lats that drive the pull…

A 40-minute session built around absorbing force rather than producing it.

A 15-minute grip and back test built around the dead hang, the simplest honest measure of upper-body endurance there is.

A pull-up bar session inspired by the kids who got strong on a school playground.

A 35-minute footwork and conditioning session built on the counter-puncher's game: see it coming, move first.

A 40-minute upper-body session for women using bands and light barbell work.

A 55-minute upper-body volume session for men on cables and machines. Seated chest press and decline wide-grip rows…

A 40-minute upper-body session for women. Suspension push-ups to side plank combine pressing with rotation, barbell…

A 45-minute session for improving vertical jump. Trap bar deadlifts build the pulling strength that underpins every…

A 45-minute full-body session for women targeting the areas most visible in a fitted dress: core, glutes, back and…

A 35-minute yoga-inspired flow for women using suspension straps. Archer stepbacks open the hips through movement,…