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Lizette PompaLizette Pompa
/6 Week Intermediate
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6 Week Intermediate

6 weeks

Over the course of the next 6 weeks, this program will help you increase your strength and endurance through resistance training and aerobic work. This is an intermediate program and is for those who have already trained wit... more

Build muscle
Home
Strength
Functional
Kettlebell
Cardio
Toning

Workouts (35)

Welcome to the Program
4.9
6
Warm-up 1
5.0
2
Warm-up 2
5.0
1
Warm-up 3
5.0
1

FAQ

Who are these workouts for (skill level)?
This is an intermediate level program; you should be comfortable lifting weights and understand basic lifting terms. This is the perfect way to continue if you have done the 8 Week Strength Program and can be done at home.
What do I need to participate on this program?
List of equipment: Floor and wall space Pull-up Bar Four to five sets of dumbbells (or adjustable ones) - Lightweight (I used 4kg/8lb) - Mediumweight (I used 8kg/17lb) - Heavy (I used 10kg/22lb) - Extra Heavy (I used 12,5kg and 15kg/27lb-33lb) Kettlebell medium/heavyweight (I used 8kg/17lb and 16kg/34lb) Barbell (optional) Jump rope A miniband medium/hard A long resistance band medium/hard A bench or something stable to lay on top of A box or something stable to jump onto Foam roller Two yoga blocks or parallettes Extra padding for hip thrusts
What if I don't have some of those weights?
You can always get creative! If you feel you are using something too heavy, go for fewer reps. If you feel is too light, go for more reps.
How to schedule the program into a week?
Each week consists of 5 different workouts, 1 active rest day and 1 full rest day. Day 1 - Push and Squat Day 2 - Pull and Hinge Day 3 - Active Rest Day 4 - Push and Pull Day 5 - Squat and Hinge Day 6 - Arms and Core Day 7 - Full Rest
How to get the best outcome of the program?
Consistency is key. You have 6 weeks ahead of you, pace yourself at the beginning and increase the weights as you move forward. Pay attention to what you need to change and make it work for you in a different way. I'm always here, don't hesitate to ask questions.

FAQ

Who are these workouts for (skill level)?
This is an intermediate level program; you should be comfortable lifting weights and understand basic lifting terms. This is the perfect way to continue if you have done the 8 Week Strength Program and can be done at home.
What do I need to participate on this program?
List of equipment: Floor and wall space Pull-up Bar Four to five sets of dumbbells (or adjustable ones) - Lightweight (I used 4kg/8lb) - Mediumweight (I used 8kg/17lb) - Heavy (I used 10kg/22lb) - Extra Heavy (I used 12,5kg and 15kg/27lb-33lb) Kettlebell medium/heavyweight (I used 8kg/17lb and 16kg/34lb) Barbell (optional) Jump rope A miniband medium/hard A long resistance band medium/hard A bench or something stable to lay on top of A box or something stable to jump onto Foam roller Two yoga blocks or parallettes Extra padding for hip thrusts
What if I don't have some of those weights?
You can always get creative! If you feel you are using something too heavy, go for fewer reps. If you feel is too light, go for more reps.
How to schedule the program into a week?
Each week consists of 5 different workouts, 1 active rest day and 1 full rest day. Day 1 - Push and Squat Day 2 - Pull and Hinge Day 3 - Active Rest Day 4 - Push and Pull Day 5 - Squat and Hinge Day 6 - Arms and Core Day 7 - Full Rest
How to get the best outcome of the program?
Consistency is key. You have 6 weeks ahead of you, pace yourself at the beginning and increase the weights as you move forward. Pay attention to what you need to change and make it work for you in a different way. I'm always here, don't hesitate to ask questions.