Intermediate Strength Building Workout
A comprehensive 60-minute workout designed to build strength across major muscle groups. This program uses a range of equipment for a full-body workout.
strength
full-body
intermediate
full
3/27/2025•0 views•intermediate•60 min
Barbell Squats
Details
Sets
4
Reps
8-12
Rest
60s
Equipment
Barbell, Squat Rack
Form Instructions
Set the barbell at a height that allows you to easily lift it off the rack.
Position the bar on your upper back, not on your neck, gripping the bar with both hands.
Stand up to lift the bar off the rack, step back, and position your feet shoulder-width apart.
Keep your back straight and chest up as you squat down, making sure your knees do not extend past your toes.
Lower yourself until your thighs are parallel to the floor, then push through your heels to return to standing.
Pull-Ups
Details
Sets
4
Reps
6-10
Rest
60s
Equipment
Pull-Up Bar
Form Instructions
Grip the pull-up bar with palms facing away from you and your hands shoulder-width apart.
Hang with your arms fully extended and legs straight down or crossed at the ankles.
Pull yourself up until your chin clears the bar, focusing on using your back muscles.
Lower yourself back down with control to the starting position.
Bench Press
Details
Sets
4
Reps
8-12
Rest
90s
Equipment
Barbell, Bench Press
Form Instructions
Lie on the bench with your feet flat on the floor, grasping the barbell with hands just outside shoulder width.
Lift the bar off the rack and hold it above your chest with your arms fully extended.
Lower the bar slowly to your chest, keeping your elbows at about a 45-degree angle.
Push through your palms to lift the bar back to the starting position.
Dumbbell Lunges
Details
Sets
3
Reps
10-15 per leg
Rest
60s
Equipment
Dumbbells
Form Instructions
Stand upright holding a dumbbell in each hand by your sides.
Step forward with one leg while lowering your hips until both knees are bent at about a 90-degree angle.
Keep your front knee over your ankle and your back knee hovering just above the ground.
Push back up to the starting position and repeat on the other leg.
Plank with Dumbbell Row
Details
Sets
3
Reps
8-10 per arm
Rest
60s
Equipment
Dumbbells
Form Instructions
Start in a plank position with hands on dumbbells directly below your shoulders.
Keep your body straight from head to heels while engaging your core.
Row one dumbbell toward your hip, keeping your elbow close to your body.
Lower the dumbbell back to the floor and switch to the opposite side for the next rep.
Overhead Dumbbell Press
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Dumbbells
Form Instructions
Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward.
Press the dumbbells overhead until your arms are fully extended.
Lower the weights back down to shoulder height with control.
Deadlifts
Details
Sets
4
Reps
8-10
Rest
90s
Equipment
Barbell
Form Instructions
Stand with feet hip-width apart, barbell over your feet.
Bend at your hips and knees to grip the barbell, keeping your back flat.
Push through your heels, extending your hips and knees simultaneously to lift the barbell.
Keep the barbell close to your body throughout the lift.
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