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🔥 Intermediate workout plan

Dumbbells & machines. Build real strength. Four short workouts a week: two upper-body days and two lower-body days, with rest and active days in between.

Equipment: Dumbbells, cable machines, a bench. Rest between sets: about 90 seconds.

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Your week

💪 Upper Body A: Push & Pull

  1. Push-Ups
    3 sets × 8–15 reps
    Chest, Arms, Core
  2. Lat Pulldowns
    3 sets × 10–12 reps
    Back, Biceps
  3. Dumbbell Shoulder Press
    3 sets × 10–12 reps
    Shoulders, Triceps
  4. Bicep Curls
    3 sets × 10–12 reps
    Biceps

🦵 Lower Body A: Legs & Core

  1. Goblet Squats
    3 sets × 10–12 reps
    Legs, Glutes, Core
  2. Dumbbell Romanian Deadlift
    3 sets × 10–12 reps
    Hamstrings, Glutes, Back
  3. Leg Extensions
    3 sets × 12–15 reps
    Quads
  4. Plank
    3 sets × 30–45 sec
    Core

🏋️ Upper Body B: Chest, Back & Arms

  1. Incline Dumbbell Press
    3 sets × 10–12 reps
    Upper Chest, Shoulders
  2. Seated Cable Rows
    3 sets × 10–12 reps
    Back, Biceps
  3. Lateral Raises
    3 sets × 12–15 reps
    Shoulders
  4. Tricep Pushdowns
    3 sets × 12–15 reps
    Triceps

⚡ Lower Body B: Legs & Balance

  1. Dumbbell Lunges
    3 sets × 8–10 reps each leg
    Legs, Glutes
  2. Leg Press
    3 sets × 10–12 reps
    Legs, Glutes
  3. Calf Raises
    4 sets × 12–15 reps
    Calves
  4. Hanging Knee Raises
    3 sets × 10–15 reps
    Core

How to progress

Start at the low end of each rep range with perfect form. When you can do the top of the range for every set, add a little weight or a harder version. The plan runs for 24 weeks in three phases (Foundation, Build, Strength), and every 4th week is a lighter recovery week.

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