• Author Active Trainer
  • Sport Strength Training
  • Athlete Profile Intermediate
  • Program Length 3 days a week for 4 weeks

This program is geared towards individuals that have just started strength training, are getting back into it or are just looking for a fun, but challenging change to their current strength training program.

The program includes three lifting days which are Monday, Wednesday and Friday and enough rest days to give your muscles plenty of time to recuperate and grow. Each daily session should take no more that 45 to 60 minutes. You’ll start to incorporate dumbbell and barbell days along with changing up your sets and reps to make it more challenging and interesting.

Even though I call it an ‘Intermediate Program’, it could be used by practically anyone. It’s not only great for the beginner or weekend warrior but also someone looking for an interesting new challenge or anyone in need of a little structure.

This program is the same basic format that I used to break a Guinness World Record for Fitness and that I continue to incorporate into my own strength training regimen. The key to this program is to work hard, challenge yourself but most importantly, to have fun.

I can’t say this enough, “Have fun!” I’ve been strength training and competing for 25 years now and still love it. How? Because I change it up – days, reps, sets, lifts, etc and make it fun. I hope this helps you to do the same!


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