Intermediate Full-Body Workout
This 90-minute intermediate workout plan targets all major muscle groups to enhance general fitness and build strength. It combines strength training, core stability, and functional movements to achieve comprehensive fitness goals.
full-body
strength
intermediate
fitness
full
2/16/2025•0 views•intermediate•90 min
Squat
Details
Sets
4
Reps
10-15
Rest
60s
Equipment
barbell or dumbbells
Form Instructions
Stand with your feet shoulder-width apart, holding the barbell across your upper back or dumbbells at your sides.
Engage your core and keep your chest up.
Lower your body by bending your knees, pushing your hips back as if sitting in a chair.
Go as low as you can while maintaining good form, ideally until your thighs are parallel to the ground.
Push through your heels to return to the starting position.
Push-Up
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
Keep your body in a straight line from head to heels.
Lower your body by bending your elbows until your chest almost touches the ground.
Push back up to the starting position, keeping your core tightened throughout.
Bent-Over Row
Details
Sets
4
Reps
10-12
Rest
60s
Equipment
barbell or dumbbells
Form Instructions
Stand with your feet hip-width apart, slightly bending your knees.
Hinge forward at the hips, keeping your back straight and allowing your arms to hang down.
With the weights in hand, pull your elbows back and squeeze your shoulder blades together as you row the weights toward your torso.
Lower the weights back to the starting position and repeat.
Plank
Details
Sets
3
Reps
30-60 seconds
Rest
45s
Equipment
none
Form Instructions
Lie face down on the floor and place your forearms on the ground.
Lift your body off the ground, forming a straight line from head to heels.
Engage your core and keep your hips level without sagging or raising.
Hold the position for the specified duration.
Overhead Press
Details
Sets
4
Reps
8-12
Rest
60s
Equipment
barbell or dumbbells
Form Instructions
Stand with your feet shoulder-width apart, holding the weights at shoulder height.
Press the weights overhead until your arms are fully extended.
Lower the weights back down to shoulder height, maintaining control throughout the movement.
Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
60s
Equipment
dumbbells (optional)
Form Instructions
Stand tall and step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Make sure your front knee is directly above your ankle, not pushing forward.
Push back to the starting position and switch legs.
Bicycle Crunches
Details
Sets
3
Reps
15-20
Rest
45s
Equipment
none
Form Instructions
Lie on your back with your hands behind your head and legs raised to a tabletop position.
Engage your core and bring your elbow to the opposite knee while extending the other leg.
Switch sides in a cycling motion, alternating between left and right.
Deadlift
Details
Sets
4
Reps
8-12
Rest
60s
Equipment
barbell or dumbbells
Form Instructions
Stand with your feet hip-width apart, holding the weights in front of your thighs.
Hinge at your hips and slightly bend your knees to lower the weights down while keeping your back straight.
Lower the weights until you feel a stretch in your hamstrings, then push through your heels to return to standing.
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