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Intermediate program : lower in volume than other programs as this is meant to be done outside of the normal 5 days a week of morning Pt. Compound movements are done as listed, whereas isolation movements are Myo-rep Match.

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Week 1

Week 2

Week 3

Week 4

Squat (Low Bar)

Platz Squat

Barbell Row

Leg Curl

Neck Extension

Back Extension

Calf Raise (Leg Press)

Flexion Row

Bench Press (Dumbbell)

Bicep Curl (Machine)

Bench Press (Barbell)

Lat Pulldown

Overhead Press (Barbell)

Dip (Assisted)

Incline Curl (Dumbbell)

Y Raise

Deficit Push Up

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Reverse Lunge (Barbell)

Sissy Squat

Hip Adductor (Machine)

Lying Leg Curl

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