Intermediate Workouts

These assume you are comfortable with the main lifts and can recover from three to five sessions a week. Volume is higher and rest periods are tighter than the beginner plans.

123 workouts

• Intermediate Full Body Workout — No Equipment — intermediate, none
• Intermediate Mobility Lose Fat Workout — No Equipment — intermediate, none
• Intermediate Lower Body Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Intermediate Leg Workout — Dumbbells — intermediate, dumbbells
• Intermediate Core Lose Fat Workout — Resistance Bands — intermediate, resistance bands
• Intermediate Shoulder Workout — Dumbbells — intermediate, dumbbells
• Intermediate Triceps Lose Fat Workout — Resistance Bands — intermediate, resistance bands
• Intermediate Lower Body Lose Fat Workout — Resistance Bands — intermediate, resistance bands
• Intermediate Back Workout — Dumbbells — intermediate, dumbbells
• Intermediate Biceps Lose Fat Workout — No Equipment — intermediate, none
• Intermediate Lower Body Lose Fat Workout — Kettlebell — intermediate, kettlebell
• Intermediate Legs Lose Fat Workout — Resistance Bands — intermediate, resistance bands
• Intermediate Arms Lose Fat Workout — Kettlebell — intermediate, kettlebell
• Intermediate Lower Body Lose Fat Workout — Barbell Only — intermediate, barbell only
• Intermediate Back Lose Fat Workout — Kettlebell — intermediate, kettlebell
• Intermediate Back Lose Fat Workout — No Equipment — intermediate, none
• Intermediate Push Lose Fat Workout — No Equipment — intermediate, none
• Intermediate Core Lose Fat Workout — Barbell Only — intermediate, barbell only
• Intermediate Biceps Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Intermediate Push Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Intermediate Arms Lose Fat Workout — Gym — intermediate, gym
• Intermediate Shoulders Lose Fat Workout — No Equipment — intermediate, none
• Intermediate Push Lose Fat Workout — Gym — intermediate, gym
• Intermediate Shoulders Lose Fat Workout — Resistance Bands — intermediate, resistance bands
• Intermediate Hamstrings Lose Fat Workout — No Equipment — intermediate, none
• Intermediate Push Lose Fat Workout — Resistance Bands — intermediate, resistance bands
• Intermediate Legs Lose Fat Workout — Gym — intermediate, gym
• Intermediate Biceps Lose Fat Workout — Gym — intermediate, gym
• Intermediate Push Lose Fat Workout — Kettlebell — intermediate, kettlebell
• Intermediate Core Lose Fat Workout — Gym — intermediate, gym
• 56-Day Push/Pull/Legs Split for Men 30 to 45 — intermediate, gym
• Intermediate Push Lose Fat Workout — Barbell Only — intermediate, barbell only
• Intermediate Core Lose Fat Workout — No Equipment — intermediate, none
• Intermediate Triceps Lose Fat Workout — Kettlebell — intermediate, kettlebell
• Intermediate Pull Lose Fat Workout — No Equipment — intermediate, none
• Intermediate Arms Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Intermediate Biceps Lose Fat Workout — Resistance Bands — intermediate, resistance bands
• Intermediate Pull Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Intermediate Shoulders Lose Fat Workout — Gym — intermediate, gym
• Intermediate Shoulders Lose Fat Workout — Barbell Only — intermediate, barbell only
• Intermediate Pull Lose Fat Workout — Gym — intermediate, gym
• Intermediate Back Lose Fat Workout — Resistance Bands — intermediate, resistance bands
• Intermediate Legs Lose Fat Workout — Kettlebell — intermediate, kettlebell
• Intermediate Pull Lose Fat Workout — Resistance Bands — intermediate, resistance bands
• Intermediate Core Lose Fat Workout — Kettlebell — intermediate, kettlebell
• Intermediate Biceps Lose Fat Workout — Kettlebell — intermediate, kettlebell
• Intermediate Pull Lose Fat Workout — Kettlebell — intermediate, kettlebell
• Intermediate Legs Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Intermediate Legs Lose Fat Workout — Barbell Only — intermediate, barbell only
• Intermediate Pull Lose Fat Workout — Barbell Only — intermediate, barbell only
• 42-Day Upper/Lower Split for Lifters Over 50 — intermediate, gym
• 28-Day Upper/Lower Split for Men Over 40 — intermediate, gym
• Intermediate Biceps Lose Fat Workout — Barbell Only — intermediate, barbell only
• Intermediate Hiit Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Intermediate Back Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Intermediate Hiit Lose Fat Workout — Gym — intermediate, gym
• Intermediate Arms Lose Fat Workout — Barbell Only — intermediate, barbell only
• Intermediate Triceps Lose Fat Workout — Barbell Only — intermediate, barbell only
• Intermediate Hiit Lose Fat Workout — Resistance Bands — intermediate, resistance bands
• 84-Day Powerbuilding Program for Intermediate Lifters — intermediate, gym
• Intermediate Triceps Lose Fat Workout — No Equipment — intermediate, none
• Intermediate Full Body Lose Fat Workout — Resistance Bands — intermediate, resistance bands
• Intermediate Full Body Lose Fat Workout — Kettlebell — intermediate, kettlebell
• Intermediate Hiit Lose Fat Workout — Kettlebell — intermediate, kettlebell
• Intermediate Full Body Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Intermediate Arms Lose Fat Workout — No Equipment — intermediate, none
• Intermediate Full Body Lose Fat Workout — Barbell Only — intermediate, barbell only
• Outdoor Fartlek Run — Play With Pace — intermediate, outdoor_run
• 28-Day Kettlebell Program for Home Lifters — intermediate, kettlebell
• Intermediate Cardio Lose Fat Workout — No Equipment — intermediate, none
• Intermediate Chest Lose Fat Workout — No Equipment — intermediate, none
• Intermediate Full Body Lose Fat Workout — No Equipment — intermediate, none
• Intermediate Shoulders Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Intermediate Chest Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Intermediate Full Body Build Muscle Workout — Dumbbell — intermediate, dumbbells
• Intermediate Back Lose Fat Workout — Barbell Only — intermediate, barbell only
• Intermediate Chest Lose Fat Workout — Gym — intermediate, gym
• Intermediate Upper Body Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Intermediate Chest Lose Fat Workout — Resistance Bands — intermediate, resistance bands
• Intermediate Lower Body Lose Fat Workout — Gym — intermediate, gym
• Intermediate Cardio Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Intermediate Chest Lose Fat Workout — Kettlebell — intermediate, kettlebell
• Intermediate Hiit Get Fit Workout — Dumbbell — intermediate, dumbbells
• Intermediate Glutes Lose Fat Workout — No Equipment — intermediate, none
• Indoor Bike Threshold Intervals — Sweet Spot — intermediate, indoor_bike
• Intermediate Core Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Indoor Bike Pyramid — 1-2-3-2-1 — intermediate, indoor_bike
• Intermediate Triceps Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Intermediate Cardio Lose Fat Workout — Gym — intermediate, gym
• Intermediate Shoulders Lose Fat Workout — Kettlebell — intermediate, kettlebell
• Intermediate Arms Lose Fat Workout — Resistance Bands — intermediate, resistance bands
• Intermediate Legs Lose Fat Workout — No Equipment — intermediate, none
• Intermediate Glutes Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Treadmill Tempo Run — 35 Min Threshold — intermediate, treadmill
• Intermediate Glutes Lose Fat Workout — Gym — intermediate, gym
• Intermediate Pull Build Muscle Workout — Gym — intermediate, gym
• 56-Day Upper/Lower Split for Women Over 40 — intermediate, dumbbells
• Intermediate Glutes Lose Fat Workout — Resistance Bands — intermediate, resistance bands
• Intermediate Push Build Muscle Workout — Gym — intermediate, gym
• Intermediate Triceps Lose Fat Workout — Gym — intermediate, gym
• Intermediate Glutes Lose Fat Workout — Kettlebell — intermediate, kettlebell
• Intermediate Full Body Get Fit Workout — Dumbbell — intermediate, dumbbells
• 42-Day Push/Pull/Legs Split for Intermediate Men — intermediate, gym
• Intermediate Glutes Lose Fat Workout — Barbell Only — intermediate, barbell only
• Intermediate Hiit Lose Fat Workout — No Equipment — intermediate, none
• Intermediate Cardio Lose Fat Workout — Resistance Bands — intermediate, resistance bands
• Intermediate Upper Body Lose Fat Workout — No Equipment — intermediate, none
• Treadmill Hill Intervals — Incline Power — intermediate, treadmill
• Intermediate Shoulders Build Muscle Workout — Dumbbell — intermediate, dumbbells
• Intermediate Back Lose Fat Workout — Gym — intermediate, gym
• Intermediate Upper Body Lose Fat Workout — Gym — intermediate, gym
• Intermediate Legs Build Muscle Workout — Gym — intermediate, gym
• Intermediate Chest Lose Fat Workout — Barbell Only — intermediate, barbell only
• Intermediate Upper Body Lose Fat Workout — Resistance Bands — intermediate, resistance bands
• Intermediate Back Build Muscle Workout — Dumbbell — intermediate, dumbbells
• Intermediate Cardio Lose Fat Workout — Kettlebell — intermediate, kettlebell
• Intermediate Upper Body Lose Fat Workout — Kettlebell — intermediate, kettlebell
• Intermediate Chest Build Muscle Workout — Dumbbell — intermediate, dumbbells
• Intermediate Glutes Build Muscle Workout — Dumbbell — intermediate, dumbbells
• Intermediate Upper Body Lose Fat Workout — Barbell Only — intermediate, barbell only
• Intermediate Full Body Lose Fat Workout — Gym — intermediate, gym
• Intermediate Hamstrings Lose Fat Workout — Dumbbell — intermediate, dumbbells
• Intermediate Lower Body Lose Fat Workout — No Equipment — intermediate, none

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Beginner Workouts · Advanced Workouts · Full Body Workouts · Cardio Workouts · Chest Workouts · Back Workouts · Leg Workouts · Arm Workouts · Shoulder Workouts · Glute Workouts · Core Workouts · Upper Body Workouts · Lower Body Workouts · Push Workouts · Pull Workouts · HIIT Workouts · Biceps Workouts · Triceps Workouts · No Equipment Workouts · Dumbbell Workouts · Full Gym Workouts · Resistance Band Workouts · Kettlebell Workouts · Barbell Workouts