This intermediate workout plan runs for 14 days and alternates 55-minute cardio days with full-body strength circuits, conditioning circuits and easy recovery days. It’s for people who already train three or more times a week and want more structure. So scale the weights so every set ends with one or two good reps left in the tank.
Once you’ve built a base, progress comes from smart structure: enough hard work to improve, and enough easy days to recover. So here’s a two-week block I’ve used with intermediate and advanced clients in San Diego. You can follow it as written, or use it as a template to build your own.
How does this intermediate workout plan work?
- Cardio days (55 minutes). Steady, moderate cardio of your choice: bike, rower, incline walk, stair climber or jog. You should still be able to talk in short sentences.
- Strength days. Full-body circuits done as rounds. Rest 60 to 90 seconds between rounds.
- Conditioning days. Faster circuits with bodyweight, kettlebells and machines.
- Recovery days. Yoga, an easy outdoor bike ride or a very light jog.
- Warm-up and cool-down. Row 1,000 to 2,000 meters before or after key sessions, plus foam rolling and hip stretches like pigeon pose.
Week 1 of the intermediate workout plan
Day 1: 55 minutes cardio.
Day 2 (strength): Warm up with a 1,000 m row and 10 minutes of pigeon pose variations.
- 5 rounds: 10 back squats, 10 barbell bench presses, 10 pull-ups
- 4 rounds: 10 reverse lunges per leg, 10 dumbbell bench presses, 10 seated cable rows
- 3 rounds: 10 dips, 10 single-arm rows per side, 20 leg presses
- Finish: 1,000 m row and 10 minutes foam rolling
Day 3: 55 minutes cardio.
Day 4 (conditioning):
- 3 rounds: 20 wall balls, 15 triceps extensions, 10 slant board or GHD sit-ups
- 3 rounds: 25 kettlebell swings, 10 bench dips per side, 15 butterfly sit-ups
- 3 rounds: 15 box jumps, 10 Swiss ball circles each way, 15 kettlebell side bends per side
- 3 rounds: 0.7 miles on the air bike, 500 m SkiErg
Day 5: 55 minutes cardio.
Day 6 (strength):
- 5 rounds: 10 front squats, 10 machine shoulder presses, 15 to 20 rear delt flys
- 4 rounds: 15 wedge squats, 15 hammer curls, 15 machine rear delt flys
- 3 rounds: 10 reverse wedge lunges per leg, 15 reverse curls, 10 pike-ups plus 10 captain’s chair raises
Day 7 (recovery): Yoga, an outdoor bike ride or a very light jog.
Week 2 of the intermediate workout plan
Day 8: 55 minutes cardio.
Day 9 (strength):
- 5 rounds: 15 leg presses, 10 cambered bar bench presses, 15 rear delt flys
- 5 rounds: 20 walking lunges, 10 decline Smith machine presses, 10 T-bar rows
- 5 rounds: 15 hip abductions, 10 leg curls, 15 leg extensions
- Finish: 1,500 m row, 10 minutes foam rolling and 10 minutes pigeon pose variations
Day 10: 55 minutes cardio.
Day 11 (conditioning):
- 3 rounds: 10 hand-release push-ups, 10 ring rows, 10 slant board sit-ups
- 3 rounds: 15 burpees, 10 side bends per side
- 3 rounds: 10 sledgehammer strikes per side, 15 medicine ball cleans
- 3 rounds: 10 rotational slam balls per side, 10 squats + 10 bouncing squats + 10 squat jumps
- 3 rounds: 20 rainbows, 20 calories on the air bike
- Finish: 2,000 m row
Day 12: 55 minutes cardio.
Day 13: Yoga plus 55 minutes cardio.
Day 14: 55 minutes cardio plus an outdoor bike ride or light jog.
How do you scale this intermediate workout plan?
First, pick weights that leave one or two good reps in the tank on every set. Short on time? Then cut one round from each circuit. For example, 4 rounds instead of 5 still works well. Also, swap out moves that bother your joints: goblet squats for back squats, push-ups for bench press, or band pull-aparts for rear delt flys. Finally, if you feel run down, turn a cardio day into a recovery day. After the 14 days, repeat the block with a little more weight, following the principles of progressive overload.
Who is this intermediate workout plan for?
It’s built for people who already train consistently and know the basic lifts. So if you’re newer, start with strength training for beginners first. And if you have an injury or health condition, check with your doctor and adjust the plan to fit.
Can a personal trainer customize this plan for you in San Diego?
Yes. This plan is a solid template. But the best program is the one built around your goals, schedule and history. At my private Bay Park / Morena studio, I write and coach one-on-one programs like this for every client. See the Chris Keith Method and my rates. For weekly targets, the CDC recommends 150 minutes of moderate activity plus 2 strength days a week.
Want a program built for you? Text Chris at (619) 840-9099 for a free consultation.
Frequently Asked Questions
Have a question that isn’t covered here? See the full personal training FAQ.
How many days a week should an intermediate lifter train?
Most intermediate lifters do well with four to six training days a week, mixing strength, conditioning and easier cardio or recovery sessions. This intermediate workout plan uses three hard days, several moderate cardio days and one or two recovery days each week.
How long should I follow an intermediate workout plan?
Run a block like this for two to six weeks, repeating it with slightly heavier weights or more reps each time. Then switch up the exercises or rep ranges so you keep progressing and don’t get bored.
What should I do on cardio days?
Pick any steady activity you enjoy, such as cycling, rowing, incline walking, the stair climber or easy jogging, for about 55 minutes at a pace where you can still talk in short sentences.
Can beginners use this intermediate workout plan?
It’s best for people who already train regularly and know the basic lifts. If you’re a beginner, start with fewer rounds, lighter weights and simpler exercises, or do a beginner program first before moving to this one.
Chris Keith has over 30 years of personal training in San Diego (since 1995) and was voted Best Personal Trainer by San Diego Magazine. He trains clients one-on-one at his private studio in Bay Park / Morena. Learn more about Chris or contact Chris to get started.
