base building intermediate

Embark on an 8-week journey with the Base Building Intermediate program, designed for those ready to elevate their strength training. This program consists of three focused workouts per week, featuring compound movements like squats, deadlifts, and bench presses, ensuring you build a solid foundation for muscle growth and functional strength. Each session targets key muscle groups with a mix of barbell and bodyweight exercises, pushing you to your limits while promoting recovery. Get ready to transform your physique and enhance your performance in just two months!

Building and improving a strength base to improve strength and athletic performance in other sports. Program is based on a 3-day week strength training schedule with at least one rest day in between training days. If you want to do cardiovasculair training like running it should be done on the training days, 8 hours or more before the strength training.

Strength exercises like squats can be alternated with dumbell curls to shorten the total workout time. 

3-5 min. rest between sets of all 80% 1RM exercises. 1-2 min. rest for all other exercises.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Hip Thrust (Barbell)

Bench Press (Barbell)

Push Press (Barbell)

Bicep Curl (Dumbbell)

Hanging Leg Raise

Good Morning

Elastic Exercise Glutheus Min/Med.

Skater Jumps

Incline Bench Press (Dumbbell)

Deadlift (Barbell)

Front Squat (Barbell)

Bicep Curl (Barbell)

Arnold Press

Lunge (Barbell)

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