A Free 4 Week Intermediate Gym Fitness Program with Intermittent Fasting

Now you’ve smashed the first four weeks, let’s advance the program to an intermediate level now you’ve got some experience in the gym. We’ll focus on increasing intensity and incorporating more complex exercises. If you haven’t already read it, read the 4 week beginner program.

This is an easy to follow, 4 week programme to progress your workout routines in the gym. If you are looking to cut fat, this is an easy and efficient way! Ensure to drink plenty of water, and restrict your calorie intake to see the best results.

Week 1-2: Building Strength

Day 1: Monday (Upper Body Strength)

  • Exercise 1: Barbell Bench Press: Strengthens chest, shoulders, and triceps.
  • Exercise 2: Bent-Over Rows: Targets upper back and biceps.
  • Exercise 3: Overhead Shoulder Press: Builds shoulder strength and stability.
  • Exercise 4: Triceps Dips: Focuses on triceps muscles.

Day 2: Wednesday (Lower Body Strength)

  • Exercise 1: Back Squats: Strengthens lower body, focusing on quads, hamstrings, and glutes.
  • Exercise 2: Romanian Deadlifts: Targets hamstrings and lower back.
  • Exercise 3: Lunges with Dumbbells: Enhances lower body strength and stability.
  • Exercise 4: Calf Raises: Works on calf muscles.

Day 3: Friday (Full Body Strength)

  • Exercise 1: Deadlifts: Engages various muscle groups for overall strength.
  • Exercise 2: Pull-ups or Lat Pulldowns: Focuses on back and biceps.
  • Exercise 3: Push-Ups (weighted or explosive): Strengthens upper body muscles.
  • Exercise 4: Plank Variations (e.g., side plank, mountain climbers): Engages the core and stabilising muscles.

Week 3-4: Increasing Intensity and Hypertrophy

Day 1: Monday (Upper Body Hypertrophy)

  • Increase the weight and aim for 3-4 sets of 8-10 repetitions for each exercise.

Day 2: Wednesday (Lower Body Hypertrophy)

  • Increase the weight and aim for 3-4 sets of 8-10 repetitions for each exercise.

Day 3: Friday (Full Body Hypertrophy)

  • Increase the weight and aim for 3-4 sets of 8-10 repetitions for each exercise.

Intermittent Fasting Guidelines:

  • 16-hour fasting window: Consume all meals within an 8-hour window (e.g., 12 pm – 8 pm).
  • 18-hour fasting window: Consume all meals within a 6-hour window (e.g., 1 pm – 7 pm).

Benefits of Intermittent Fasting:

  • Weight Loss: Promotes fat burning and helps control calorie intake.
  • Insulin Sensitivity: Improves how your body uses insulin, aiding in blood sugar control.
  • Cellular Repair: Allows cells to repair and remove old, dysfunctional proteins.
  • Brain Health: Enhances brain function and reduces the risk of neurodegenerative diseases.

Benefits of Each Exercise:

  • Barbell Bench Press: Enhances upper body strength and muscle mass in the chest, shoulders, and triceps.
  • Back Squats: Targets lower body muscles, enhances strength, and promotes better posture.
  • Deadlifts: Engages various muscle groups, improving overall strength and posture.
  • Plank Variations: Strengthens the core muscles, improving stability and posture.

This intermediate fitness program is designed to challenge individuals with some gym experience. Remember to prioritise proper form, progressively increase weights, and allow adequate rest and recovery. Adjustments can be made based on your progress and comfort level.

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