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Overall Fitness - Intermediate 2 day split
This specially designed program is for those individuals with interest in Overall Fitness and that have 6 months to a year weightlifting experience.

This routine is a 2 day split. Your goal will be to complete all of the workouts in the course of the week and you should try to have a day of rest in between workouts if possible except in situations where you may be doing a larger amount of workouts in a week or include some light cardio on days off from weights. As you can see, each routine is designed in such a way as to train different body parts on different days. Furthermore certain body parts are grouped together for maximum exertion such as chest and triceps because both muscle groups are used in many exercises for each body part. And if you notice, the major body parts such as back or legs are hit from different angles in order to develop them fully. It is direct training of these larger body parts that will allow you to see the results you are looking for.

Click on any exercise name in the workout below to see its description with images and video!
Day 1
Exercise Name Muscle Sets Reps Weight Other Tempo
View Exercise Incline Bench Press - BarbellChest312000
View Exercise Flat Dumbbell PressChest38000
View Exercise Flat Dumbbell FlyChest310000
View Exercise Seated Dumbbell PressShoulders310000
View Exercise Dumbbell Front Raise (Alternating)Shoulders38000
View Exercise Cable Rear DeltShoulders310000
View Exercise Dumbbell ShrugsShoulders312000
View Exercise Dips BenchArms310000
View Exercise Tricep Pushdown (Bar)Arms310000
View Exercise Overhead Bar ExtensionArms310000
View Exercise Roman Chair Knee LiftsAbs315000
View Exercise Knee Raises Obliques Parallel BarAbs315000
View Exercise Kneeling Cable CrunchAbs315000

Day 2
Exercise Name Muscle Sets Reps Weight Other Tempo
View Exercise Plate Loaded Hack Squat - Hammer StrengthLegs312000
View Exercise Dumbbell LungeLegs312000
View Exercise Leg ExtensionLegs310000
View Exercise Seated Leg CurlLegs310000
View Exercise Seated Calf RaiseLegs315000
View Exercise Pull UpBack410000
View Exercise Seated Cable Row (Wide Grip)Back48000
View Exercise Lat PulldownBack310000
View Exercise Dumbbell CurlArms310000
View Exercise Cable Crossover CurlArms310000
View Exercise Dumbbell Hammer CurlArms310000
View Exercise Dumbbell Wrist ExtensionArms312000
View Exercise Ab CrunchAbs315000
View Exercise Double CrunchAbs315000
View Exercise Kneeling Cable CrunchAbs315000