Intermediate program Summary

  • Suggested for lifters with 1-2 years experience
  • 2 or 3 Strength training days per week
  • low risk of injury
  • emphasis on free weights
  • 2 or 3 Cardio days per week
  • 1 day of Intervals per week
  • 2-4 Rejuvenation activities per week
  • XP Limits
    • Strength 3X per week
    • Cardio 3X per week
    • Intervals 2X or 20 "sprints" per week
    • Rejuvenation 2-4X per week




intermediate strength training (Strength 201-282)


Intermediate is recommended for lifters with 1-2 years of weight training experience and generally an all around healthy body.  This is a 2 day training split routine (sometimes known as an "A-B" split) where you alternate the workout every time you train.  If you train 2x a week its week1-AB week2-AB.  If you train 3 times a week its week1-ABA week2-BAB.  Make sense?

The primary goal of this program is developing core strength and learning the fundamental movement patters of push, pull, squat, plank, & twist while using free weight exercises.    

The secondary goal of this program is to improve aerobic strength and lower body fat %.

This is not a scary program.  Or at least it doesn't have to be.  We have tested this program with multiple healthy and experienced 20-75 years old men and women.  The exercises involved are more challenging than the machine work of a simpler fitness program but almost every person who ventures into the world of free weights discovers that that is where the fun is.  And also the big benefits.  

Clients who have trained on this program have experienced incredible side benefits such as a healthier younger-feeling back and knees with improvements in posture, balance, and energy.  This program is tried and true.  

Combine this Strength training program with the Cardio, Intervals, and Rejuvenation and you will be a believer too.

Each cycle has 2 Strength workouts.  Perform each once or twice a week.




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 we think your primary goal is having an even balanced program, therefore we suggest the following:

Limit cardio to 2 or 3 times a week for 30 to 60 minutes.





Intervals are the top choice of coaches when it comes conditioning their athletes.  It is characterized by a warmup followed by a brief all-out effort that lasts 10-30 seconds followed by a recovery period lasting from 1-2 minutes.  One really helpful tip with Intervals is that the intervals can be performed in clusters.  In other words, do 5 intervals followed by a long rest of 2-5 minutes then repeat another series of intervals.  Make sure to have plenty of water available when doing these.

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 or have suspect knees.  We'll walk you through how to ease into Intervals so you don't get injured and you get hooked on it like your favorite brand of coffee.  

There are many modalities for Intervals including running sprints, biking sprints, running stairs, swimming sprints, metabolic kettlebell circuits, high-jump repeats, and more.  We refer to any type of high intensity training as a sprint.

For the Intermediate program we recommend Intervals 1-2x per week

Max 20 "sprints" per week



Photo by Ann Worthy/iStock / Getty Images
Photo by Ann Worthy/iStock / Getty Images

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.      

Discover what rejuvenates you.  Maybe its the stretch routine or a massage.  Maybe its cruising around town with the top off the Jeep.  Anything involving a screen is off-limits and anything involving fresh air is a great idea.  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.

Recommended 2-4 X per week


live with purpose. Train with passion.



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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.