Beyond Intermediate - Radu's 2025 routine

This program is built to increase muscle and strength while keeping injury risk low. It includes more machine work than I typically use and relies on higher rep ranges. You’ll also see some unconventional exercises, because I created it in a gym that wasn’t very well equipped. I included a few alternatives, but for this routine, I kept them to a minimum so you can see exactly what I did. The exercises and rep ranges in the program are what I followed about 90% of the time.

Every decision in this plan was made to stop the cycle of progress followed by minor injuries and setbacks. And it did exactly that: I trained for a full year without the usual shoulder, knee, or lower-back pains and without any of the small injuries that used to interrupt my training.

The progression model is multi-set double progression. This means you use the same load in all sets until you reach the top of the rep range in all three sets. Then you increase the load by the smallest increment available. Then you add reps until you reach the top of the rep range again. 

However, when you're stuck with the same load for long periods of time and feel unable to add reps, you should switch to first-set double progression. This entails adding load when you hit the top of the rep range only in the first set. 

Rest 1-5 minutes between sets, depending on the exercise and your work capacity. Optional time-saver: do antagonist supersets resting just ~1 minute between sets. 

Effort: 0-3 reps in reserve. Do every rep you can until you either hit the rep target or 0 RIR. Avoid grinding the last rep, finish strong, don't fail the last rep.

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Week 1

Front Squat (Paused)

Romanian Deadlift (Landmine)

Weighted Spanish Squat

Leg Curl

Straight Leg Calf Raise

Abs Crunch (Machine)

Lower 1

Incline Bench Press (Smith Machine)

Chest Supported Row (Machine)

Chest Press (Machine)

Lat Pulldown

Face Pull

Torso 1

Overhead Press (Barbell)

Seated Overhead Press (Smith Machine)

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Cuban Press

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Shoulders and Arms

Hip Thrust (Machine)

Leg Press

Candlestick Leg Raises

Lower 2

Shrug (Smith Machine)

Chin-Up (Weighted)

Bench Press (Close Grip)

Seated Row (Cable)

Landmine Press

Torso 2

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