Intermediate Level 1 Split

FITNESS COACHING

I-1

Intermediate Level 1

Training Routine (Split)

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Choose your training Split

On the intermediate levels we may suggest different training splits for different training methods (protocols). Intermediate level 1 begins with Chris’s own Flex and hold training. This is a protocol where muscle activation is learned and at its best! On this level we suggest at minimum 4 days of weight training with 2-3 days off in between one way or the other.

If you are really looking to put on size or strength, we suggest a more advanced 5-6 days training split. We will outline one of our suggestions below. If you are choosing a different training split then you will just have to pull the exercises I have shown and input them into your training split. Or, you can actually build your own workouts using the machine & exercise list Chris has built but utilizing Chris’s training protocol Flex and hold. This list includes EVERY machine at Prodigy Gym and Fitness and about EVERY exercise Chris has learned in his 30+ years of training.  And all with video tutorials!

2 days on, 1 day off, 2 days on, 1 day off

4-1

4 days on, 1 day off

7 day training split

2-1-2-1 (2days on 1day off 2days on 1 day off)

**This training split is for people who don’t mind not having set days of what to do. As you can see below this training split will rotate week to week as you are done with your split in just 6 days. This also means you train each body part a little bit more often than once a week!

Chest/Biceps/Calves

Quads/Hams/Abs

Off

Shoulders/Triceps/Calves

Back/Traps/Abs

Off

Repeat

4-1 (4 days on 1 day off)

**This training split is also rotational from week-to-week. It also means you are training your body even more times week-to-week! This training split is suggested for the intermediate lifter who is really looking to get after it!

Chest/Biceps/Calves

Quads/Hams/Abs

Shoulders/Triceps/Calves

Back/Traps/Abs

Off

Repeat

Set days Intermediate training split

Chest/Biceps/Calves

Quads/Hams/Abs

Off

Shoulders/Triceps/Calves

Back/Traps/Abs

Off

Off

Repeat

Set days Intermediate training split

Chest/Biceps/Calves

Quads/Hams/Abs

(Chris suggests you alternate week to week starting with quads first then hams, then week after hams 1st then quads. When trying to build leg size he suggests always finishing with 4 sets of walking lunges. Long and deep strides until you drop!

Off

Shoulders/Triceps/Forearms

Back/Traps/Calves

Hams (on this day perform your whole hamstring workout but finish with weighted lunges.

Off

Repeat

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