Designing your own workout program as you transition from beginner to intermediate lifting is both an exciting and challenging endeavor. It marks a shift from following pre-made routines to creating a plan tailored specifically to your goals, strengths, and areas for improvement. At this stage, you have a solid grasp of basic movements and understand how your body responds to … [Read more...] about Creating Your Own Programs: Program Design for Transitioning from Beginner to Intermediate Lifting
Intermediate
3-Day Intermediate Dumbbell Program: From Total Body to PPL in 12 Weeks
This is more than just a workout plan—it’s a strategic evolution in strength training. Designed to adapt and grow with you, this program guides you from total body conditioning to specialized muscle group training through a carefully structured three-phase approach. Unique Features: Three-Phase Progression: Total Body to PPL Split Adaptive Volume and … [Read more...] about 3-Day Intermediate Dumbbell Program: From Total Body to PPL in 12 Weeks
Explosive Back Growth: Total Back Development
Looking to build a massive back and explosive pulling power? The "Explosive Back Growth" workout is designed to challenge your limits with a combination of heavy compound lifts and explosive exercises. Utilizing post-activation potentiation (PAP), this workout is tailored for intermediate to advanced lifters aiming to maximize gains in back muscle size and strength. Get ready … [Read more...] about Explosive Back Growth: Total Back Development
Mass Mash-Up Workout: Back & Biceps
This "Mass Mash-Up Workout" focuses on building muscle volume and mass in the back and biceps. By utilizing supersets, this routine maximizes muscle engagement and promotes efficient hypertrophy. Each superset pairs a back exercise with a biceps exercise, ensuring a balanced and comprehensive workout. Workout Structure Superset 1: Wide Grip Pull Ups / EZ Bar Strict … [Read more...] about Mass Mash-Up Workout: Back & Biceps
Mass Mash-Up Workout: Chest and Triceps
This "Mass Mash-Up Workout" focuses on building muscle volume and mass in the chest and triceps. By utilizing supersets, this routine maximizes muscle engagement and promotes efficient hypertrophy. Each superset pairs a chest exercise with a triceps exercise, ensuring a balanced and comprehensive workout. Workout Structure Superset 1: Wide Grip Incline Barbell Bench … [Read more...] about Mass Mash-Up Workout: Chest and Triceps