Speedrun To Intermediate

Contrary to the name, this program isn’t the fastest route possible to becoming an intermediate lifter, it’s about building a solid foundation and creating good habits with a range of basic exercises with clear linear progression.

This program is focused on building size in all areas as well as general strength with a focus on the main 4 exercises: squat, bench, deadlift, overhead press.

The first 4 week phase has a slight emphasis on hypertrophy through the use of higher rep ranges and more isolation exercises. The second 4 week phase has more emphasis on strength through the use of lower rep ranges with a higher intensity and more compound movements. The final week gives you the opportunity to set a 1-3RM on the 4 main exercises.

This program is designed to be re-run after completion for as long as possible until progression stops from which you can graduate onto a more complex and periodized program, or use your knowledge acquired to create your own progression. This program is suitable for beginners, novices and early intermediates and is designed for consistent, simple progression with enough variation to minimize overuse and early plateaus.

To progress on the assistance and isolation exercises, simply follow a basic double progression where you would use a weight to hit the prescribed rep range and once you hit the top of the rep range, increase the weight and work back up.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Deadlift (Barbell)

Bent Over Row (Barbell)

Leg Press

Lying Leg Curl

Inverted Row

Sit Up

Lower 2

Squat (Barbell)

Good Morning

Dumbbell Row

Leg Extension

Leg Curl

Hanging Leg Raise

Standing Calf Raise

Lower 1

Bench Press (Barbell)

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Dip (Bodyweight)

Bicep Curl (EZ Bar)

Tricep Extension (Cable)

Upper 1

Overhead Press (Barbell)

Underhand Lat Pulldown

Incline Bench Press (Dumbbell)

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Face Pull

Upper 2

Chin-Up (Bodyweight)

Incline Chest Fly (Dumbbell)

Upright Row (Barbell)

Skull Crusher

Hammer Curl

Romanian Deadlift (Barbell)

Chest Supported Row (Machine)

Lat Pulldown (Neutral Grip)

Bench Press (Close Grip)

Preacher Curl (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Barbell Row

Walking Lunge (Dumbbell)

Plank

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