Ian CL
Level 7 Valued Member
Intermediate Strength Program
Provide an intermediate strength and conditioning program inspired by Pavel tsatsouline
Week 1: Monday:
- Warm-up: 10 minutes of light cardio (jogging, cycling, etc.)
- Deadlifts: 3 sets of 5 reps (heavy weight, focus on form)
- Pull-ups: 3 sets of max reps (bodyweight or assisted)
- Goblet squats: 3 sets of 8 reps (medium weight, focus on form)
- Planks: 3 sets of 30 seconds
- Cool-down: 10 minutes of stretching
- Warm-up: 10 minutes of light cardio
- Bench press: 3 sets of 5 reps (heavy weight, focus on form)
- Rows: 3 sets of 8 reps (medium weight, focus on form)
- Lunges: 3 sets of 8 reps per leg (medium weight, focus on form)
- Russian twists: 3 sets of 20 reps (medium weight)
- Cool-down: 10 minutes of stretching
- Active rest day
- Yoga, Pilates, or gentle stretching
- Warm-up: 10 minutes of light cardio
- Clean and press: 3 sets of 5 reps (heavy weight, focus on form)
- Pull-ups: 3 sets of max reps (bodyweight or assisted)
- Bulgarian split squats: 3 sets of 8 reps per leg (medium weight, focus on form)
- Hanging leg raises: 3 sets of max reps
- Cool-down: 10 minutes of stretching
- Warm-up: 10 minutes of light cardio
- Squats: 3 sets of 5 reps (heavy weight, focus on form)
- Dips: 3 sets of max reps (bodyweight or assisted)
- Standing military press: 3 sets of 8 reps (medium weight, focus on form)
- Russian twists: 3 sets of 20 reps (medium weight)
- Cool-down: 10 minutes of stretching