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Training Intermediate Default

The document outlines an intermediate level exercise plan that is split into three days targeting different muscle groups. Day 1 focuses on legs and abs with exercises like barbell squats, lunges, leg curls, and hanging leg raises. Day 2 targets the push muscles with chest, shoulder, and triceps exercises such as bench press, shoulder press, and triceps extensions. Day 3 works the pull muscles through exercises like sumo deadlifts, lat pulldowns, rows, and bicep curls. Each exercise lists sets and reps with 45 seconds of rest between sets.

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KTM ALLKERALA
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155 views28 pages

Training Intermediate Default

The document outlines an intermediate level exercise plan that is split into three days targeting different muscle groups. Day 1 focuses on legs and abs with exercises like barbell squats, lunges, leg curls, and hanging leg raises. Day 2 targets the push muscles with chest, shoulder, and triceps exercises such as bench press, shoulder press, and triceps extensions. Day 3 works the pull muscles through exercises like sumo deadlifts, lat pulldowns, rows, and bicep curls. Each exercise lists sets and reps with 45 seconds of rest between sets.

Uploaded by

KTM ALLKERALA
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Exercise Plan:

Intermediate Level
Day 1: Legs+ Abs

01 Barbell Full Squats


Muscle: Quads, Hamstrings & Glutes
Video Link: https://youtu.be/6f_BSkrrNGA

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 12 Reps 45 Secs

Standard Set 2 8 - 12 Reps 45 Secs

Standard Set 3 8 - 12 Reps 45 Secs

Standard Set 4 8 - 12 Reps 45 Secs

02 Front Lunge Walk


Muscle: Quads, Hamstrings & Glutes
Video Link: https://youtu.be/PhZaVmGQq4A

Number of Sets Reps Rest between Sets

Standard Set 1 20 (Each side) 45 Secs

Standard Set 2 20 (Each side) 45 Secs

Standard Set 3 20 (Each side) 45 Secs

Standard Set 4 20 (Each side) 45 Secs


Day 1: Legs+ Abs

03 Leg Curl
Muscle: Hamstrings
Video Link: https://youtu.be/d_I99j8iOEU

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

04 Leg Extension
Muscle: Quads
Video Link: https://youtu.be/mVnpm3eJmKw

Number of Sets Reps Rest between Sets

Standard Set 1 15 Reps 45 Secs

Standard Set 2 15 Reps 45 Secs

Standard Set 3 15 Reps 45 Secs

Standard Set 4 15 Reps 45 Secs


Day 1: Legs+ Abs

05 Glute Bridge
Muscle: Glutes
Video Link: https://youtu.be/oV2a7p7VPhM

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

06 Safety Bar Seated Calf Raise


Muscle: Calves
Video Link: https://youtu.be/VS-ePj2Z6T0

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs


Day 1: Legs+ Abs

07 Standing Calf Raise


Muscle: Calves
Video Link: https://youtu.be/GyWw_Q_aIbE

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

08 Weighted Hanging Leg Raise


Muscle: Abs
Video Link: https://youtu.be/dIbtzeJX_uY

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 12 Reps 45 Secs

Standard Set 2 8 - 12 Reps 45 Secs

Standard Set 3 8 - 12 Reps 45 Secs

Standard Set 4 8 - 12 Reps 45 Secs


Day 1: Legs+ Abs

09 Weighted Crunch
Muscle: Abs
Video Link: https://youtu.be/_ZemBWlBrTs

Number of Sets Reps Rest between Sets

Standard Set 1 15 - 20 Reps 45 Secs

Standard Set 2 15 - 20 Reps 45 Secs

Standard Set 3 15 - 20 Reps 45 Secs

Standard Set 4 15 - 20 Reps 45 Secs


Day 2: Push

01 Barbell Decline Bench Press


Muscle: Chest
Video Link: https://youtu.be/ptT1Es7dLsk

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 10 Reps 45 Secs

Standard Set 2 8 - 10 Reps 45 Secs

Standard Set 3 8 - 10 Reps 45 Secs

Standard Set 4 8 - 10 Reps 45 Secs

02
Muscle: Chest
Video Link: https://youtu.be/ktwaepC3j60

Number of Sets Reps Rest between Sets

Standard Set 1 10 - 12 Reps 45 Secs

Standard Set 2 10 - 12 Reps 45 Secs

Standard Set 3 10 - 12 Reps 45 Secs

Standard Set 4 10 - 12 Reps 45 Secs


Day 2: Push

03 Cable Standing Fly


Muscle: Chest
Video Link: https://youtu.be/ktwaepC3j60

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

04 Dumbbell Shoulder Press


Muscle: Shoulder
Video Link: https://youtu.be/settJjFafhE

Number of Sets Reps Rest between Sets

Standard Set 1 8 -10 Reps 45 Secs

Standard Set 2 8 -10 Reps 45 Secs

Standard Set 3 8 -10 Reps 45 Secs

Standard Set 4 8 -10 Reps 45 Secs


Day 2: Push

05 Cable Lateral Raise


Muscle: Shoulder
Video Link: https://youtu.be/DvUFYiHtnCk

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

06 Close Grip Bench Press


Muscle: Triceps
Video Link: https://youtu.be/w-Yv6HjiGLY

Number of Sets Reps Rest between Sets

Standard Set 1 6 - 8 Reps 45 Secs

Standard Set 2 6 - 8 Reps 45 Secs

Standard Set 3 6 - 8 Reps 45 Secs

Standard Set 4 6 - 8 Reps 45 Secs


Day 2: Push

07 Skull Crusher
Muscle: Triceps
Video Link: https://youtu.be/B7u76D_QjoY

Number of Sets Reps Rest between Sets

Standard Set 1 10 - 12 Reps 45 Secs

Standard Set 2 10 - 12 Reps 45 Secs

Standard Set 3 10 - 12 Reps 45 Secs

Standard Set 4 10 - 12 Reps 45 Secs

08 Cable Triceps Extension (with rope)


Muscle: Triceps
Video Link: https://youtu.be/HYaZukGq3iw

Number of Sets Reps Rest between Sets

Standard Set 1 10 - 12 Reps 45 Secs

Standard Set 2 10 - 12 Reps 45 Secs

Standard Set 3 10 - 12 Reps 45 Secs

Standard Set 4 10 - 12 Reps 45 Secs


Day 3: Pull

01 Sumo Deadlift
Muscle: Lats, Quads, Hamstrings, Glutes
Video Link: https://youtu.be/DyoDq1TEl6o

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 12 Reps 45 Secs

Standard Set 2 8 - 12 Reps 45 Secs

Standard Set 3 8 - 12 Reps 45 Secs

Standard Set 4 8 - 12 Reps 45 Secs

02 Lat pull down


Muscle: Lats
Video Link: https://youtu.be/DdQNv6mibH4

Number of Sets Reps Rest between Sets

Standard Set 1 8 -10 Reps 45 Secs

Standard Set 2 8 -10 Reps 45 Secs

Standard Set 3 8 -10 Reps 45 Secs

Standard Set 4 8 -10 Reps 45 Secs


Day 3: Pull

03 Bent Over Row ( Barbell ) - Close Grip


Muscle: Lats
Video Link: https://youtu.be/gIDudplEF7Y

Number of Sets Reps Rest between Sets

Standard Set 1 10 - 12 Reps 45 Secs

Standard Set 2 10 - 12 Reps 45 Secs

Standard Set 3 10 - 12 Reps 45 Secs

Standard Set 4 10 - 12 Reps 45 Secs

04 Seated Row
Muscle: Lats
Video Link: https://youtu.be/wH_l8UjLDsY

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs


Day 3: Pull

05 Dumbbell Rear Delt Row


Muscle: Shoulder
Video Link: https://youtu.be/hOlO2wO-6dk

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

06 Dumbbell Prone Incline Curls


Muscle: Biceps
Video Link: https://youtu.be/mNtXfv7MDBY

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 10 Reps 45 Secs

Standard Set 2 8 - 10 Reps 45 Secs

Standard Set 3 8 - 10 Reps 45 Secs

Standard Set 4 8 - 10 Reps 45 Secs


Day 3: Pull

07 Incline Dumbbell Alternative Curl


Muscle: Biceps
Video Link: https://youtu.be/Ur1q-OL8VcA

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

08 Preacher Curls
Muscle: Biceps
Video Link: https://youtu.be/EWX8dWaoJp8

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs


Day 4: Legs+ Abs

01 Barbell Deadlift
Muscle: Quads, Hamstrings & Glutes
Video Link: https://youtu.be/uKDzBLbI24Q

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 12 Reps 45 Secs

Standard Set 2 8 - 12 Reps 45 Secs

Standard Set 3 8 - 12 Reps 45 Secs

Standard Set 4 8 - 12 Reps 45 Secs

02 Front Lunge Walk


Muscle: Quads, Hamstrings & Glutes
Video Link: https://youtu.be/PhZaVmGQq4A

Number of Sets Reps Rest between Sets

Standard Set 1 20 (Each side) 45 Secs

Standard Set 2 20 (Each side) 45 Secs

Standard Set 3 20 (Each side) 45 Secs

Standard Set 4 20 (Each side) 45 Secs


Day 4: Legs+ Abs

03 Leg Curl
Muscle: Hamstrings
Video Link: https://youtu.be/0hDRr4uoxgw

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

04 Leg Extension
Muscle: Quads
Video Link: https://youtu.be/mVnpm3eJmKw

Number of Sets Reps Rest between Sets

Standard Set 1 15 Reps 45 Secs

Standard Set 2 15 Reps 45 Secs

Standard Set 3 15 Reps 45 Secs

Standard Set 4 15 Reps 45 Secs


Day 4: Legs+ Abs

05 Glute Bridge
Muscle: Glutes
Video Link: https://youtu.be/oV2a7p7VPhM

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

06 Safety Bar Seated Calf Raise


Muscle: Calves
Video Link: https://youtu.be/4BFgv0tmlrI

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs


Day 4: Legs+ Abs

07 Standing Calf Raise


Muscle: Calves
Video Link: https://youtu.be/PTn6icEeH3Y

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

08 Weighted Hanging Leg Raise


Muscle: Abs
Video Link: https://youtu.be/dIbtzeJX_uY

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 12 Reps 45 Secs

Standard Set 2 8 - 12 Reps 45 Secs

Standard Set 3 8 - 12 Reps 45 Secs

Standard Set 4 8 - 12 Reps 45 Secs


Day 4: Legs+ Abs

09 Weighted Crunch
Muscle: Abs
Video Link: https://youtu.be/kC5idDdwvy8

Number of Sets Reps Rest between Sets

Standard Set 1 15 - 20 Reps 45 Secs

Standard Set 2 15 - 20 Reps 45 Secs

Standard Set 3 15 - 20 Reps 45 Secs

Standard Set 4 15 - 20 Reps 45 Secs


Day 5: Push

01 Dumbbell Bench Press


Muscle: Chest
Video Link: https://youtu.be/e56feOzwyp0

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 10 Reps 45 Secs

Standard Set 2 8 - 10 Reps 45 Secs

Standard Set 3 8 - 10 Reps 45 Secs

Standard Set 4 8 - 10 Reps 45 Secs

02 Smith Machine Incline Barbell Bench Press


Muscle: Chest
Video Link: https://youtu.be/JE3BED8GwK0

Number of Sets Reps Rest between Sets

Standard Set 1 10 - 12 Reps 45 Secs

Standard Set 2 10 - 12 Reps 45 Secs

Standard Set 3 10 - 12 Reps 45 Secs

Standard Set 4 10 - 12 Reps 45 Secs


Day 5: Push

03 Cable Standing Fly


Muscle: Chest
Video Link: https://youtu.be/lQKko2Fu7pQ

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

04 Dumbbell Shoulder Press


Muscle: Shoulder
Video Link: https://youtu.be/settJjFafhE

Number of Sets Reps Rest between Sets

Standard Set 1 8 -10 Reps 45 Secs

Standard Set 2 8 -10 Reps 45 Secs

Standard Set 3 8 -10 Reps 45 Secs

Standard Set 4 8 -10 Reps 45 Secs


Day 5: Push

05 Cable Lateral Raise


Muscle: Shoulder
Video Link: https://youtu.be/DvUFYiHtnCk

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

06 Close Grip Bench Press


Muscle: Triceps
Video Link: https://youtu.be/960CMJSa_9U

Number of Sets Reps Rest between Sets

Standard Set 1 6 - 8 Reps 45 Secs

Standard Set 2 6 - 8 Reps 45 Secs

Standard Set 3 6 - 8 Reps 45 Secs

Standard Set 4 6 - 8 Reps 45 Secs


Day 5: Push

07 Skull Crusher
Muscle: Triceps
Video Link: https://youtu.be/B7u76D_QjoY

Number of Sets Reps Rest between Sets

Standard Set 1 10 - 12 Reps 45 Secs

Standard Set 2 10 - 12 Reps 45 Secs

Standard Set 3 10 - 12 Reps 45 Secs

Standard Set 4 10 - 12 Reps 45 Secs

08 Cable Triceps Extension (with rope)


Muscle: Triceps
Video Link: https://youtu.be/HYaZukGq3iw

Number of Sets Reps Rest between Sets

Standard Set 1 10 - 12 Reps 45 Secs

Standard Set 2 10 - 12 Reps 45 Secs

Standard Set 3 10 - 12 Reps 45 Secs

Standard Set 4 10 - 12 Reps 45 Secs


Day 6: Pull

01 Rack Pulls
Muscle: Lats, Quads, Hamstrings, Glutes
Video Link: https://youtu.be/DbRoJkUiMHY

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 12 Reps 45 Secs

Standard Set 2 8 - 12 Reps 45 Secs

Standard Set 3 8 - 12 Reps 45 Secs

Standard Set 4 8 - 12 Reps 45 Secs

02 Lat Pull Down


Muscle: Lats
Video Link: https://youtu.be/DdQNv6mibH4

Number of Sets Reps Rest between Sets

Standard Set 1 8 -10 Reps 45 Secs

Standard Set 2 8 -10 Reps 45 Secs

Standard Set 3 8 -10 Reps 45 Secs

Standard Set 4 8 -10 Reps 45 Secs


Day 6: Pull

03 Bent Over Row ( Barbell ) - Close Grip


Muscle: Lats
Video Link: https://youtu.be/gIDudplEF7Y

Number of Sets Reps Rest between Sets

Standard Set 1 10 - 12 Reps 45 Secs

Standard Set 2 10 - 12 Reps 45 Secs

Standard Set 3 10 - 12 Reps 45 Secs

Standard Set 4 10 - 12 Reps 45 Secs

04 Seated Row
Muscle: Lats
Video Link: https://youtu.be/wH_l8UjLDsY

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs


Day 6: Pull

05 Dumbbell Rear Delt Row


Muscle: Shoulder
Video Link: https://youtu.be/hOlO2wO-6dk

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

06 Dumbbell Prone Incline Curls


Muscle: Biceps
Video Link: https://youtu.be/mNtXfv7MDBY

Number of Sets Reps Rest between Sets

Standard Set 1 8 - 10 Reps 45 Secs

Standard Set 2 8 - 10 Reps 45 Secs

Standard Set 3 8 - 10 Reps 45 Secs

Standard Set 4 8 - 10 Reps 45 Secs


Day 6: Pull

07 Incline Dumbbell Alternative Curl


Muscle: Biceps
Video Link: https://youtu.be/Cfo6GaNwbN0

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs

08 Preacher Curls
Muscle: Biceps
Video Link: https://youtu.be/EWX8dWaoJp8

Number of Sets Reps Rest between Sets

Standard Set 1 12 - 15 Reps 45 Secs

Standard Set 2 12 - 15 Reps 45 Secs

Standard Set 3 12 - 15 Reps 45 Secs

Standard Set 4 12 - 15 Reps 45 Secs


Day 7: Rest Day

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