{"id":12698,"date":"2022-04-25T10:51:39","date_gmt":"2022-04-25T15:51:39","guid":{"rendered":"https:\/\/gncholdings.wpengine.com\/learn\/beauty\/intermediate-workout-plan\/"},"modified":"2025-05-29T03:23:12","modified_gmt":"2025-05-29T08:23:12","slug":"intermediate-workout-plan-total-lean","status":"publish","type":"post","link":"https:\/\/www.gnc.com\/learn\/diet\/intermediate-workout-plan-total-lean.html","title":{"rendered":"Intermediate Workout Plan"},"content":{"rendered":"
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If your stamina has increased, or you work out frequently, you may be ready for an intermediate activity level. If this is too difficult, consider the beginner level workout<\/a>, or if it is too easy, take on the advanced workout<\/a>. For the exercises that have to be done on the floor, we suggest looking into a quality yoga mat<\/a>. Modify the plan when necessary, create your own similar workout or take a look at other exercise articles<\/a> for ideas on how to stay motivated and moving!<\/div>\n
\n

Perfect For Those:<\/strong><\/p>\n

    \n
  • Looking for an effective exercise plan that incorporates both cardiovascular and strength training.<\/li>\n
  • Who would like to work out more than 4 days per week.<\/li>\n
  • Looking to move past basic movements and incorporate more upper and lower body exercises into their workout regimen.<\/li>\n
  • Who are familiar and comfortable using dumbbells, barbells and cables as a way to perform strength training exercises.<\/li>\n
  • Longing for workouts that are quick and effective and can be easily built upon as cardiovascular and\/or strength increases.<\/li>\n
  • Who have access to a greater variety of exercise equipment, such as a gym.<\/li>\n
  • Looking to improve overall health and wellness through exercise.<\/li>\n<\/ul>\n<\/div>\n
    Frequency:<\/strong> Each can be performed twice a week, however not back to back.
    \n(For example: Lower body on Monday, upper body on Tuesday, cardio on Wednesday, repeat and rest.)<\/div>\n
    Warm Up:<\/strong> Before each day of exercise, walk on a treadmill at a slight incline for 10 minutes. (Treadmill can be replaced with your choice of other zero impact cardio.)<\/div>\n

     <\/p>\n

    Lower Body (Day 1 & 4)<\/h2>\n
    Warm Up:<\/strong> walk on treadmill at a slight incline for 10 min (Treadmill can be replaced with your choice of other zero impact cardio).<\/div>\n

    Work Out<\/strong><\/p>\n

     <\/p>\n\n\n\n\n\n\n\n
    Squat<\/td>\n3 sets, 8-10 reps<\/td>\n<\/tr>\n
    Leg Extensions<\/td>\n3 sets, 8-10 reps<\/td>\n<\/tr>\n
    Dumbbell Stiff Legged Deadlift<\/td>\n3 sets, 10-12 reps each<\/td>\n<\/tr>\n
    Box Step Ups with Dumbbells<\/td>\n3 sets, 10 Reps<\/td>\n<\/tr>\n
    Walking Lunges<\/td>\n2 sets, 15-20 lunges<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    Upper Body (Day 2 & 5)<\/h2>\n

    Work Out<\/strong><\/p>\n

     <\/p>\n\n\n\n\n\n\n\n\n
    Dumbbell Press At A 45-Degree Incline<\/td>\n3 sets, 8-10 reps<\/td>\n<\/tr>\n
    Barbell Row<\/td>\n3 sets, 8-10 reps<\/td>\n<\/tr>\n
    Dumbbell Lateral Raise<\/td>\n3 sets, 8-10 reps<\/td>\n<\/tr>\n
    Wide Grip Cable Pulldown<\/td>\n3 sets, 8-10 reps<\/td>\n<\/tr>\n
    Dumbbell Hammer Curl<\/td>\n3 sets, 8-10 reps<\/td>\n<\/tr>\n
    Dumbbell Triceps Extension<\/td>\n3 sets, 8-10 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    Cardio \u2013 HIIT (Day 3 & 6)<\/h2>\n
    \n

    Workout On A Treadmill As Follows (In Minutes):<\/strong><\/p>\n

      \n
    • 0-5: Warm up (0 incline)<\/li>\n
    • 5-20: Walk (5-10 incline)<\/li>\n
    • 20-21: Sprint (0 incline)<\/li>\n
    • 21-22: Recover (0 incline)<\/li>\n
    • 22-23: Sprint (0 incline)<\/li>\n
    • 23-24: Recover (0 incline)<\/li>\n
    • 24-25: Sprint<\/li>\n
    • 25-26: Recover<\/li>\n
    • 26-27: Sprint<\/li>\n
    • 27-28: Recover<\/li>\n
    • 28-29: Sprint<\/li>\n
    • 29-30: Recover<\/li>\n
    • 30-35: Cool down walk<\/li>\n<\/ul>\n

      This should be done 2 times a week, but you may want to add in steady state cardio on 2-3 additional days.<\/p>\n<\/div>\n

      Rest (Day 7)<\/h2>\n
      \n

      Take off a day to allow your body to fully recover before starting off a new week.<\/p>\n<\/div>\n

      \n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

      If your fitness level is increasing and you\u2019re ready to step up your weight loss program, this Intermediate Workout Plan from GNC can help you take you to the next level.<\/p>\n","protected":false},"author":27,"featured_media":15294,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[1153,2163],"tags":[1655],"acf":[],"yoast_head":"\nIntermediate Workout Plan | GNC<\/title>\n<meta name=\"description\" content=\"So you are looking for a more challenging exercise routine? 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