— Intermediate Plan —

Move Better.
Lift Stronger.

A 6-week strength and conditioning plan for people ready to move beyond the basics. Train three times per week on nonconsecutive days.

— How It Works —

The Format

Frequency: 3 sessions per week on nonconsecutive days.
Structure: 6 exercises completed as two circuits.
Rounds: Begin with 3 rounds and build to 4.
Rest: 45–60 seconds between exercises and 90 seconds between rounds.
Effort: Finish each set with 1–2 controlled reps still available.

— Weekly Progression —

Six Weeks

Weeks 1–2: Learn each movement at Level 1. Complete 3 rounds.
Weeks 3–4: Move to Level 2 where form is strong. Add a fourth round to the final weekly session.
Weeks 5–6: Use Level 3 for 2–3 exercises and complete 4 quality rounds.

— Warm-up · 6–8 Minutes —

Prepare To Work

• 60 seconds easy bike, jog or march

• 10 arm circles each direction

• 10 bodyweight squats

• 8 reverse lunges per leg

• 10 slow plank knee drives

• 10 light dumbbell rotations

— The Workout —

Six Core Exercises

Start at the level you can perform with complete control. Progress only when every rep stays clean.

Three progressions for a plank knee drive with a light dumbbell rotation

— 01 · Core stability · shoulders · rotation control —

Plank Knee Drive + Rotation

Level 1
High plank, alternate one knee toward the chest. 10 reps per side.
Level 2
After each knee drive, rotate the upper body and reach one arm upward. 8–10 reps per side.
Level 3
Add the same controlled rotation while holding one light dumbbell. 8 reps per side.

Form cue: Keep shoulders over wrists, brace hard, and stop the hips from rocking.

— 02 · Legs · shoulders · total-body power —

Squat To Shoulder Press

Level 1
Bodyweight squat to a comfortable depth. 12–15 reps.
Level 2
Squat with light dumbbells held at shoulder height. 10–12 reps.
Level 3
Drive out of the squat into a controlled overhead press. 8–12 reps.

Form cue: Keep the chest tall and knees tracking over the toes; finish with ribs down overhead.

Three progressions for a front lunge while holding a weight plate

— 03 · Single-leg strength · balance · core —

Front Lunge With Plate Hold

Level 1
Bodyweight reverse lunge. 8–10 reps per leg.
Level 2
Front lunge with a light plate held close to the chest. 8–10 reps per leg.
Level 3
Front lunge with the plate extended in front. 8 reps per leg.

Form cue: Take a long enough step to keep the front heel planted and push the floor away to return.

— 04 · Back · arms · anti-rotation core —

Renegade Row

Level 1
Elevated plank row using a bench and one light weight. 8–10 reps per side.
Level 2
Floor plank with feet wide; row one dumbbell toward the ribs. 8 reps per side.
Level 3
Alternate rows from two dumbbells or kettlebells without twisting. 10 reps per side.

Form cue: Brace before every pull and keep both hip bones facing the floor.

— 05 · Upper back · rear shoulders · posture —

Cable Back Pull

Level 1
Light standing cable row with a neutral grip. 12–15 reps.
Level 2
Split-stance cable row, pausing for one second at the ribs. 10–12 reps.
Level 3
Single-arm cable row while keeping the torso square. 10 reps per side.

Form cue: Pull the shoulder blades back and down; do not shrug or lean away from the cable.

Three progressions for a basic abdominal crunch with feet planted

— 06 · Lower abs · trunk control —

Basic Crunch

Level 1
Basic crunch with knees bent, feet flat and fingertips by the temples. 12–15 reps.
Level 2
Crunch with arms crossed over the chest. Pause briefly at the top. 12–15 reps.
Level 3
Controlled crunch holding one light plate at the chest. 10–12 reps.

Form cue: Keep the feet planted, chin away from the chest and lift with the abs rather than momentum.

— Circuit A —

Strength & Drive

Squat to Shoulder Press · Front Lunge with Plate Hold · Cable Back Pull

Complete all three exercises, rest 90 seconds, then repeat.

— Circuit B —

Core & Control

Plank Knee Drive + Rotation · Renegade Row · Basic Crunch

Complete all three exercises, rest 90 seconds, then repeat.

— Equipment —

Choose A Load You Control

You will need light-to-moderate dumbbells or kettlebells, one weight plate, a mat and access to a cable machine. Begin lighter than you think, then add weight only when you can complete every rep without losing position.

— Cool-down · 4–5 Minutes —

Reset

• Slow walk and nasal breathing for 60–90 seconds
• Hip-flexor stretch, 30 seconds per side
• Chest and lat stretch, 30 seconds per side
• Child’s pose breathing for 60 seconds

— Safety —

Quality First

• Stop any movement that causes sharp pain.
• Lower the weight or use the previous level when form slips.
• Keep every repetition controlled; speed is never the goal.
• Ask a qualified coach for help if any movement is unfamiliar.

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Move Better.Lift Stronger.