The Intermediate Program Summary

  • for lifters with 1-2 years experience
  • low risk of injury
  • emphasis on free weights
  • in single day one per category, can combine
  • XP Awarded per workout
    • Strength 2XP  5 exercises 12 sets
    • Cardio 2XP  30 minutes
    • Intervals 3XP 5 sprints - can stack 2 in one day
    • Rejuvenation 2XP  30 minutes
  • 24XP Max per week
    • Strength 6XP per week
    • Cardio 6XP per week
    • Intervals 6XP per week
    • Rejuvenation 6XP per week



First, you DO NOT need to follow our workouts in order to participate in the XP FITNESS app. Unlike many other fitness Apps, you will not be logging or recording your actual workout into this App.  We have made a series of strength training routines available to download and print but these workouts are just an optional resource. We hope you take ownership of your strength program by coming up with your own plans, following a plan from another source, or hiring a trainer to help you. That said, to keep our competition fair and promote responsible training, the program you decide to follow DOES need to meet our minimum criterion.   

An XP Fitness Strength program must consist of resisted isolation or compound exercises that are performed in a series of repetitions or 'reps' for 1 or more sets; a rest period of between 30sec and 2 min is typically taken between sets. This traditional strength training style is the safest and most effective way to develop strength and improve muscle tone.  You can use strength machines, free weights, bands, or body weight to perform the exercises. On an intermediate program we encourage you to select around 50% free weight exercises, though not required. At-home video workouts won't do the trick so join your nearest highly reviewed gym and get ready to pump some iron.  


Warmup 5 minutes
5 exercises
2 to 3 sets per exercise
6 to 15 reps per set
12 total sets
50 minute time limit

*Stay fresh, choose new exercises frequently
*Consider creating 3-Day training splits like:
Chest & Arms, Back & Abs, Leg Day

Example: Back and Abs
Warmup 5 min brisk incline walk on treadmill
Assisted Pullup 3 Sets: 10 reps
Low Back Extension 2 Sets: 10 reps
Bent Over Row 2 Sets: 10 reps
Weighted Ab Machine 3 Sets: 10 reps (slow)
Ab Rollouts 2 Sets: 10 reps
Side Bends 2 Sets: 10 reps




It seems cardio is getting a bad wrap on the fitness forums these days.  The truth is that cardio is the most researched form of exercise and after decades of study, we know that a moderate cardio program is phenomenal for your overall health, energy, and vital statistics.  

On the intermediate program your cardio criterion is to keep your intensity moderate or even a little low, but sustained for 30 minutes of duration.


30 minutes sustained cardio
Moderate Intensity




On the intermediate program, your Intervals are characterized by a warmup followed by a series moderately-high intensity bursts that last 20-30 seconds followed by a recovery period lasting 1-2 minutes.  Without a proper warmup - at least 5 minutes - your likelihood to pull a muscle is pretty high SO take it easy while getting used to these.  Allow your body to adapt to this very powerful way of training. Make sure to have plenty of water available.

Max bursts of speed tap into your nervous system on a whole new level which sparks the need for lowering body fat and develops the crucial "athletic" fast-twitch muscle fibers.  Starting this type of training can be a bit unnerving especially if you are older than 30 and/or have suspect knees.  Ease into this.

There are many modalities for Intervals including running sprints, recumbent bike sprints, running stairs or hills, swimming sprints, high-jump repeats, and more.  We refer to any type of high intensity training as a sprint.


5 minute warmup
5 moderately-high intensity 20-30 second sprints
Rest 1-2 minutes in between sprints



Why would we assign XP for a synchronized hammocking date with your girl or man?  Because it is all to easy to feel as though our time is completely taken up by other commitments (work, training, house cleaning, kids, you-name-it) and there is no room to just sit back and relax.  Life is an experience not to be taken for granted.  Some of the best moments are the ones where we put ourselves in time out...or maybe it's time-in...perhaps its all in how you look at it.      

When it comes to selecting your rejuvenation activities keep your selections mindful, outdoors if possible, at least somewhat active, no alcohol smoking etc, and free from cell phone, TV, or any type of screen disruption.  Be sure to continue creating new rejuvenation activities for yourself and switch it up regularly.

Discover what rejuvenates you.  Maybe its a stretch routine or time on a foam roller.  Maybe try creating your own form of meditation.  Plop down a chair or blanket in a scenic location.  Put on some headphones and play the quietest softest music you've got.  Zen out.  Breathe deeply.  Let the stress in your face and your muscles loosen.  Relax and think positive thoughts.  Contemplate the things in life you love the most.  Toss negative thoughts into an imaginary landfill where you can leave it and someone will dispose of them forever.   Find yourself and be rejuvenated.


live with purpose. Train with passion.



Get started today
*$35 per month

*requires 1 year contract



Disclaimer:  XP Fitness strives to help you perform exercise safely and with as little risk as possible, but there are inherent risks in all types of physical activity.  Please consult your doctor before beginning this or any type of exercise program.