base building intermediate

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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