Intermediate Fitness Phase 2 Days per Week


WF members have access to download the printable version of the twelve weeks Intermediate strength training program (1,2 Days/Week). Click at the button provided below to download the Intermediate Strength Training Program.  



 

WEEK 1, WORKOUT 1

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S30

Incline Bench Press (Db)

15

12

10

S33

Flys (Db)

10

10

10

*S53

Dips

8

8


SHOULDERS


S17

Shoulder Press (Db)

12

10

12


S20

Upright Row (Db)

10

10

10

S19

Lateral Raise (Db)

12

10

12

TRAPEZIUS

*S21

Dumbbell Shrugs

12

10

8

TRICEPS

S68

TRICEPS Push Down

12

10

10

S69

Lying TRICEPS Extension (Bb)

10

12


ABDOMINALS

S38

Pelvic Raises

Fatigue

Fatigue

Fatigue

*S37

Twisted Crunches

Fatigue

Fatigue



 

WEEK 1, WORKOUT 2

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S3

Squats (Db)

15

12

10

S47

Leg Extension

10

10

10

S43

Lying Leg Curl

10

10

10

S4

Lunges (Db)

10

10


S48

Seated Calf Raises

15

15


*S8

Standing Calf raises (Db)

12

12


BACK

S13

One arm row

12

10

12

S14

Front lat machine pulldown

10

10

10

*S15

Back extension lying on stomach

12

12


BICEPS

S25

Bicep curls (Db)

12

10

12

S45

Cable Curl

10

10


S52

Incline Bench Curl

10

10


FOREARMS

*S70

Wrist Curl (Bb)

12

10

12

ABDOMINALS

S37

Twisted Crunches

Fatigue

Fatigue

Fatigue

*S36

Crunches

15

15




WEEK 2, WORKOUT 1


MUSCLE GROUP


EX.#


EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S29

Bench Press (Db)

15

12

10


S30

Incline Bench Press (Db)

10

12

10

S33

Flys (Db)

12

10

12

SHOULDERS

S17

Shoulder Press (Db)

12

12

12

S19

Lateral Raise (Db)

10

10

10

*S63

Alternate Front Raise (Db)

10

10

10

TRAPEZIUS

*S21

Dumbbell Shrugs

12

10


TRICEPS


S50

TRICEPS Bench Dips

12

10

10


S68

TRICEPS Push Down

10

10

10

*S23

Kick backs (Db)

10

10


ABDOMINALS

S36

Crunches

Fatigue

Fatigue

Fatigue

S56

PULLOVERS

Fatigue

Fatigue




WEEK 2, WORKOUT 2


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS


S58

Leg Press

15

12

10


S47

Leg Extension

12

10

12


S43

Lying Leg Curl

12

12


*S5

Stiff-leg dead lifts (Db)

10

10


S8

Standing Calf raises (Db)

10

12

15

BACK

S59

Chin-Ups

12

10



S13

One arm row

10

10

10

S60

Seated Cable Row

10

10


*S12

Lat machine pulldowns behind the neck

10

10


BICEPS

S52

Incline Bench Curl

12

10

12

S26

Preacher Curl (Db)

12

12


FOREARMS

S28

Reverse wrist curls (Db)

12

12


ABDOMINALS


S38
+++

Pelvic Raises

Fatigue

Fatigue

Fatigue

*S39

Seated leg lifts

Fatigue

Fatigue



 

WEEK 3, WORKOUT 1


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S31

Bench Press (Bb)

12

10

12

S34

Incline Flys (Db)

12

12


*S53

Dips

10

10


SHOULDERS

S17

Shoulder Press (Db)

12

10

10

S20

Upright Row (Db)

10

10


S19

Lateral Raise (Db)

10

10


TRAPEZIUS


S21

Dumbbell Shrugs

12

10

12

TRICEPS


S49

TRICEPS Extension
(Cable)

12

10

12

*S22

One arm Dumbbell TRICEPS Extension.

10

10


ABDOMINALS


S37

Twisted Crunches

Fatigue

Fatigue

Fatigue

*S36

Crunches

15

12

10



WEEK 3, WORKOUT 2


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S3

Squats (Db)

15

10

12

*S58

Leg Press

12

12

10

S47

Leg Extension

10

10



S43

Lying Leg Curl

10

10



S7

Standing calf raises

12

12

12

BACK

S13

One arm row

12

10

10


S14

Front lat machine pulldown

10

12


S15

Back extension lying on stomach

12

12


BICEPS


S45

Cable Curl

12

10

12

*S51

Hammer Curls

10

12


FOREARMS

*S28

Reverse wrist curls (Db)

12

12


ABDOMINALS

S40

BENT KICK-CROSSES

Fatigue

Fatigue

Fatigue

S36

Crunches

Fatigue

Fatigue

Fatigue



WEEK 4, WORKOUT 1


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S32

Incline Bench Press (Bb)

12


10


12


S29

Bench Press (Db)

10


12


12


S33

Flys (Db)

10


12


10


SHOULDERS

S17

Shoulder Press (Db)

10


10


10


S19

Lateral Raise (Db)

12


12




*S65

Upright Rows (Bb)

10


10




TRICEPS


S69

Lying TRICEPS Extension (Bb)

10


10


10


S68

TRICEPS Push Down

12


12




*S23

Kick backs (Db)

10


10




ABDOMINALS

S37

Twisted Crunches

Fatigue

Fatigue

Fatigue

*S39

Seated leg lifts

15


12


10




WEEK 4, WORKOUT 2


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S10

Leg extensions with rubberband

12


10


12


S43

Lying Leg Curl

12


10


12


S3

Squats (Db)

12


10


10


*S4

Lunges (Db)

12


10





S48

Seated Calf Raises

12


12




*S7

Standing calf raises

8


8




BACK

S12

Lat machine pulldowns behind the neck

12


12


12


S13

One arm row

10


12


10


S60

Seated Cable Row


8


10


8



 

WEEK 5, WORKOUT 1


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST


S29

Bench Press (Db)

12


12


12



S35

Push - ups

10


10




SHOULDERS

S18

Arnold Press

10


10


10



S65

Upright Rows (Bb)

12


12




*S64

Bent-Over Lateral Raises (Db)

10


10




TRAPEZIUS

S21

Dumbbell Shrugs

12


12


12


TRICEPS


S50

TRICEPS Bench Dips

12


10


10



S68

TRICEPS Push Down

10


10




*S49

TRICEPS Extension
(Cable)

10


10




ABDOMINALS

S36

Crunches

Fatigue

Fatigue

Fatigue

*S39

Seated leg lifts

Fatigue

Fatigue

Fatigue



WEEK 5, WORKOUT 2


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S1

Squats

12


10


12


S58

Leg Press

10


10




S6

Stiff-leg dead lifts (Bb)

10


10




S10

Leg extensions with rubberband

10


10




S7

Standing calf raises

15


12


15


BACK

S59

Chin-Ups

12


10


10


S13

One arm row

10


10




*S14

Front lat machine pulldown

10


10




BICEPS

S52

Incline Bench Curl

10


10


10


S26

Preacher Curl (Db)

12


12


12


FOREARMS

*S28

Reverse wrist curls (Db)

10


10




ABDOMINALS

S37

Twisted Crunches

Fatigue

Fatigue



S38

Pelvic Raises

15


12




S39

Seated leg lifts

Fatigue

Fatigue





WEEK 6, WORKOUT 1


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S30

Incline Bench Press (Db)

15


12


10


S33

Flys (Db)

10


10


10


S31

Bench Press (Bb)

12


12


12


SHOULDERS

S18

Arnold Press

10


10


10


S63

Alternate Front Raise (Db)

12


12




*S64

Bent-Over Lateral Raises (Db)

12


12




TRAPEZIUS

*S21

Dumbbell Shrugs

12


12




TRICEPS

S50

TRICEPS Bench Dips

10


12


12


S68

TRICEPS Push Down

12


12




*S23

Kick backs (Db)

10


12




ABDOMINALS

S40

Bent Kick Crosses

Fatigue

Fatigue

Fatigue

S39

Seated leg lifts

Fatigue

Fatigue

Fatigue



WEEK 6, WORKOUT 2


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S58

Leg Press

15


12


12


S4

Lunges (Db)

10


10


10


S43

Lying Leg Curl

10


10




*S47

Leg Extension

10


10




S48

Seated Calf Raises

15


15


15


BACK

S16

Hyperextensions reserved

10


8




S13

One arm row

10


10


10


S14

Front lat machine pulldown

12


12




BICEPS

S51

Hammer Curls

10


10




S25

Bicep curls (Db)

10


10




FOREARMS

S28

Reverse wrist curls (Db)

15


12


10


ABDOMINALS

*S36

Crunches

Fatigue

Fatigue

Fatigue

*S39

Seated leg lifts

Fatigue

Fatigue

Fatigue



WEEK 7, WORKOUT 1

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S32

Incline Bench Press (Bb)

15


12


10


S35

Push - ups

10


10


10


*S57

Pec. Deck Flys

12


12




SHOULDERS

S17

Shoulder Press (Db)

10


10


10


S19

Lateral Raise (Db)

12


10


12


S63

Alternate Front Raise (Db)

10


10


10


TRAPEZIUS

S21

Dumbbell Shrugs

12


12


12


TRICEPS

S23

Kick backs (Db)

12


12


12



S68

TRICEPS Push Down

10


10


10


*S49

TRICEPS Extension
(Cable)

10


10




ABDOMINALS

S37

Twisted Crunches

Fatigue

Fatigue

Fatigue

S36

Crunches

15


12


15


*S39

Seated leg lifts

Fatigue

Fatigue

Fatigue



WEEK 7, WORKOUT 2

MUSCLE
GROUP

EX.#


EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S47

Leg Extension

12


10


8


S43

Lying Leg Curl

12


10


8


S1

Squats

10


12


15


*S58

Leg Press

8


8




S7

Standing calf raises

10


12


15


BACK

S14

Front lat machine pulldown

12


10


8


S59

Chin-Ups

8


8




*S15

Back extension lying on stomach

15


12


15


BICEPS

S52

Incline Bench Curl

10


10


10


S26

Preacher Curl (Db)

8


8


8


FOREARMS

S28

Reverse wrist curls (Db)

12


10




S70

Wrist Curl (Bb)

12


10




ABDOMINALS

S37

Twisted Crunches

Fatigue

Fatigue

Fatigue

*S39

Seated leg lifts

Fatigue

Fatigue





WEEK 8, WORKOUT 1


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S29

Bench Press (Db)

15


12


10


S53

Dips

8


8




S34

Incline Flys (Db)

12


12




SHOULDERS

S17

Shoulder Press (Db)

10


12


12


S20

Upright Row (Db)

12


10


8


S19

Lateral Raise (Db)

12


10


8


TRAPEZIUS

*S21

Dumbbell Shrugs

12


12


12


TRICEPS

S68

TRICEPS Push Down

12


12


12


S22

One arm Dumbbell TRICEPS Extension.

10


10


10


*S49

TRICEPS Extension
(Cable)

8


8




ABDOMINALS

S38

Pelvic Raises

Fatigue

Fatigue

Fatigue

S36

Crunches

Fatigue

Fatigue

Fatigue

*S37

Twisted Crunches

Fatigue

Fatigue




 

WEEK 8, WORKOUT 2


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S58

Leg Press

12


10


8



S3

Squats (Db)

10


12




S5

Stiff-leg dead lifts (Db)

10


12





S47

Leg Extension

10


10





S7

Standing calf raises

12


12


12


BACK

S60

Seated Cable Row

12


10


12


S59

Chin-Ups

8


8




S12

Lat machine pulldowns behind the neck

10


12


10


BICEPS

S25

Bicep curls (Db)

10


12


15


S45

Cable Curl

10


10




S52

Incline Bench Curl

10


10




FOREARMS

*S70

Wrist Curl (Bb)

15


15


15


ABDOMINALS

S37

Twisted Crunches

Fatigue

Fatigue

Fatigue

*S39

Seated leg lifts

Fatigue

Fatigue

Fatigue



WEEK 9, WORKOUT 1


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S30

Incline Bench Press (Db)

12


10


8


S32

Incline Bench Press (Bb)

10


10


10


*S35

Push - ups

12


12




SHOULDERS

S18

Arnold Press

8


10


12


S19

Lateral Raise (Db)

10


10


10


S65

Upright Rows (Bb)

10


10


10


TRAPEZIUS

S211

Dumbbell Shrugs

12


12


15


TRICEPS

S69

Lying TRICEPS Extension (Bb)

12


10


8


S68

TRICEPS Push Down

12


10


8


*S49

TRICEPS Extension
(Cable)

12


12




ABDOMINALS

S39

Seated leg lifts

Fatigue

Fatigue

Fatigue

*S37

Twisted Crunches

Fatigue

Fatigue





WEEK 9, WORKOUT 2


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S1

Squats

12


10


8


S47

Leg Extension

8


10


12



S43

Lying Leg Curl

8


10


12



S58

Leg Press

8


8




*S48

Seated Calf Raises

12


12


12


BACK


S13

One arm row

12


10


8



S14

Front lat machine pulldown

8


8




*S15

Back extension lying on stomach

12


10


8


BICEPS

S25

BICEPS CURL (Db)

10


10


10



S26

Preacher Curl (Db)

10


10


10


S44

Concentration Curl

8


8




FOREARMS

S28

Reverse wrist curls (Db)

15


15


15


ABDOMINALS

*S56

Pullover

20


20






WEEK 10, WORKOUT 1

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S33

Flys (Db)

12


10


8


S29

Bench Press (Db)

8


10


12


S53

Dips

8


8


8


SHOULDERS

S18

Arnold Press

12


10


8


S64

Bent-Over Lateral Raises (Db)

8


10


12


*S61

One Arm Lateral Raise (Cable)

10


10




TRAPEZIUS

S21

Dumbbell Shrugs

12


15


12


TRICEPS

S68

TRICEPS Push Down

10


10


10


S24

Lying dumbbell TRICEPS extension

8


8


8


S23

Kick backs (Db)

12


12




ABDOMINALS

S37

Twisted Crunches

Fatigue

Fatigue

Fatigue

S39

Seated leg lifts

Fatigue

Fatigue

Fatigue

*S38

Pelvic Raises

12


12






WEEK 10, WORKOUT 2


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S1

Squats

15


12


10


S4

Lunges (Db)

8


10


12


S6

Stiff-leg dead lifts (Bb)

10


10




*S47

Leg Extension

10


10




S7

Standing calf raises

15


15




S48

Seated Calf Raises

12


12




BACK

S59

Chin-Ups

10


8




S13

One arm row

10


8


12


S54

Machine Rows

8


10




BICEPS

S44

Concentration Curl

12


10


8


*S52

Incline Bench Curl

8


10


12


FOREARMS

*S70

Wrist Curl (Bb)

12


15


12


ABDOMINALS

S37

Twisted Crunches

Fatigue

Fatigue

Fatigue

S40

Bent Kick Crosses

Fatigue

Fatigue

Fatigue


 

WEEK 11, WORKOUT 1


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S32

Incline Bench Press (Bb)

12


10


8


S29

Bench Press (Db)

12


10




S33

Flys (Db)

12


10




SHOULDERS

S17

Shoulder Press (Db)

10


8


8


S65

Upright Rows (Bb)

10


10





S64

Bent-Over Lateral Raises (Db)

8


8




TRAPEZIUS

*S21

Dumbbell Shrugs

8


10


12


TRICEPS

S68

TRICEPS Push Down

10


8




S22

One arm Dumbbell TRICEPS Extension.

12


10




*S69

Lying TRICEPS Extension (Bb)

12


10




ABDOMINALS

S38

Pelvic Raises

Fatigue

Fatigue

Fatigue

S37

Twisted Crunches

Fatigue

Fatigue

Fatigue



WEEK 11, WORKOUT 2

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S4

Lunges (Db)

12


10


8



S43

Lying Leg Curl

10


10


10



S47

Leg Extension

10


10




S9

Toe raise

10


10




*S48

Seated Calf Raises

12


12


12


BACK

S54

Machine Rows

8


8


8



S14

Front lat machine pulldown

10


8


10


*S55

Machine Lower Back Workout

12


12


12


BICEPS

S44

Concentration Curl

10


12


15


S25

Bicep curls (Db)

10


10




S52

Incline Bench Curl

8


8




FOREARMS

S28

Reverse wrist curls (Db)

15


12


15


ABDOMINALS

S41

Standing Kick backs

Fatigue

Fatigue

Fatigue

S39

Seated leg lifts

Fatigue

Fatigue

Fatigue



WEEK 12, WORKOUT 1


MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

CHEST

S30

Incline Bench Press (Db)

15


12


8


S35

Push - ups

10


10


10


S57

Pec. Deck Flys

12


10


12


SHOULDERS

S65

Upright Rows (Bb)

12


10


10


S18

Arnold Press

10


10


12


S19

Lateral Raise (Db)

10


10




TRAPEZIUS

*S21

Dumbbell Shrugs

12


12




TRICEPS

S50

TRICEPS Bench Dips

8


8




S49

TRICEPS Extension (Cable)

10


10




*S68

TRICEPS Push Down

8


8




ABDOMINALS

S36

Crunches

20


15


12


*S37

Twisted Crunches

Fatigue

Fatigue

Fatigue



WEEK 12, WORKOUT 2

MUSCLE GROUP

EX.#

EXERCISE NAME

SET 1

SET 2

SET 3

REPS

LBS

REPS

LBS

REPS

LBS

LEGS

S58

Leg Press

12


12


12


S6

Stiff-leg dead lifts (Bb)

10


10


10


S4

Lunges (Db)

10


10




*S47

Leg Extension

12


12




S7

Standing calf raises

20


20




*S48

Seated Calf Raises

15


15




BACK

S55

Machine Lower Back WORKOUT

12


10


8


S15

Back extension lying on stomach

10


10


10


S54

Machine Rows

12


12




BICEPS

S51

Hammer Curls

12


10


12


S26

Preacher Curl (Db)

12


10


12


FOREARMS

S28

Reverse wrist curls (Db)

12


12




*S70

Wrist Curl (Bb)

8


8




ABDOMINALS

S36

Crunches

Fatigue

Fatigue

Fatigue

S38

Pelvic Raises

Fatigue

Fatigue

Fatigue