Intermediate Path 2
Science Behind the Plan:
"As your body adapts to the beginner workouts, we need to challenge it differently," explains Sarah. "This intermediate plan implements complementary push/pull sequencing to maximize recovery between similar movement patterns while maintaining workout intensity. This arrangement allows for greater total volume without excessive fatigue in any single muscle group."
6-Week Program:
Week 1-2: Split Routine Introduction
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Day 1: ~w~_d_ (legs, chest, legs, shoulders, core, shoulders)
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12 reps × 3 sets per exercise
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Day 2: @^@^dd (back, arms, back, arms, core, core)
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12 reps × 3 sets per exercise
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Day 3: w~w__ (chest, legs, chest, legs, shoulders, shoulders)
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10 reps × 3 sets per exercise
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Day 4: ^@^@dd (arms, back, arms, back, core, core)
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10 reps × 3 sets per exercise
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Total volume per week: =648 reps
Week 3-4: Intensity Building
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Day 1: ~_~wdd (legs, shoulders, legs, chest, core, core)
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8 reps × 4 sets per exercise
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Day 2: @^@^dd (back, arms, back, arms, core, core)
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8 reps × 4 sets per exercise
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Day 3: ww__ (chest, legs, chest, legs, shoulders, shoulders)
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12 reps × 3 sets per exercise
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Day 4: ^@^@dd (arms, back, arms, back, core, core)
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12 reps × 3 sets per exercise
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Total volume per week: =672 reps
Week 5-6: Peak Volume
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Day 1: ~w_~w_ (legs, chest, shoulders, legs, chest, shoulders)
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10 reps × 4 sets per exercise
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Day 2: @^d@^d (back, arms, core, back, arms, core)
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10 reps × 4 sets per exercise
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Day 3: w~w~ (chest, legs, shoulders, chest, legs, shoulders)
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8 reps × 4 sets per exercise
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Day 4: @^d@^d (back, arms, core, back, arms, core)
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8 reps × 4 sets per exercise
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Total volume per week: =672 reps