Completed our beginner workout and ready for more? This 12-week intermediate plan progresses to heavier weights, more complex movements, and higher volume. Designed for GLP-1 users who've built a strength training foundation.

On this page

  1. Prerequisites for this program
  2. Weekly schedule
  3. Phase 1: Weeks 1-4 (Strength foundation)
  4. Phase 2: Weeks 5-8 (Hypertrophy)
  5. Phase 3: Weeks 9-12 (Peak strength)
  6. Nutrition to support this program
  7. FAQs

Prerequisites for this program

Before starting this intermediate program, you should:

  • Have completed 12+ weeks of consistent beginner training
  • Be able to perform 12+ bodyweight squats, 8+ push-ups, 12+ lunges per leg
  • Have access to dumbbells (or resistance bands + household items)
  • Be hitting protein target (1.2-1.6g/kg body weight) consistently
  • Be at a stable GLP-1 dose (not in titration)
  • Have no injuries that would prevent strength training

Weekly schedule

4 workouts per week — split between upper body, lower body, and full body. Example schedule:

  • Monday: Upper Body A
  • Tuesday: Walk 30-45 minutes
  • Wednesday: Lower Body A
  • Thursday: Rest or mobility
  • Friday: Upper Body B
  • Saturday: Lower Body B + light cardio
  • Sunday: Rest or active recovery

Phase 1: Weeks 1-4 (Strength foundation)

Goal: Build strength foundation with compound movements.

Upper Body A

  1. Dumbbell bench press — 4 sets of 8
  2. Dumbbell row — 4 sets of 8 per arm
  3. Overhead press — 3 sets of 10
  4. Push-up — 3 sets to failure (or 1-2 reps short)
  5. Plank — 3 sets of 45-60 seconds

Lower Body A

  1. Goblet squat — 4 sets of 10
  2. Romanian deadlift (dumbbells) — 4 sets of 10
  3. Walking lunges — 3 sets of 12 per leg
  4. Glute bridge (weighted) — 3 sets of 15
  5. Calf raises — 3 sets of 20

Upper Body B

  1. Incline dumbbell press — 4 sets of 8
  2. Lat pulldown (or band pulldown) — 4 sets of 10
  3. Dumbbell curl — 3 sets of 12
  4. Tricep extension — 3 sets of 12
  5. Side plank — 3 sets of 30 seconds per side

Lower Body B

  1. Dumbbell deadlift — 4 sets of 8
  2. Bulgarian split squat — 3 sets of 10 per leg
  3. Step-ups — 3 sets of 12 per leg
  4. Single-leg glute bridge — 3 sets of 12 per leg
  5. Plank — 3 sets of 45-60 seconds

Rest 90 seconds between sets. Increase weight when you can complete all reps with good form.

Phase 2: Weeks 5-8 (Hypertrophy)

Goal: Build muscle mass with higher volume.

Upper Body A

  1. Dumbbell bench press — 4 sets of 10
  2. Dumbbell row — 4 sets of 10 per arm
  3. Overhead press — 4 sets of 10
  4. Push-up — 3 sets to failure
  5. Dumbbell curl — 3 sets of 12
  6. Plank — 3 sets of 60 seconds

Lower Body A

  1. Goblet squat — 4 sets of 12
  2. Romanian deadlift — 4 sets of 12
  3. Walking lunges — 4 sets of 12 per leg
  4. Glute bridge (weighted) — 4 sets of 15
  5. Calf raises — 3 sets of 25

(B days follow same pattern with 10-12 rep ranges)

Phase 3: Weeks 9-12 (Peak strength)

Goal: Maximize strength with heavier weights.

Upper Body A

  1. Dumbbell bench press — 5 sets of 5
  2. Dumbbell row — 5 sets of 5 per arm
  3. Overhead press — 4 sets of 6
  4. Push-up (weighted) — 3 sets of 8
  5. Plank — 3 sets of 60-90 seconds

Lower Body A

  1. Goblet squat (heavy) — 5 sets of 5
  2. Romanian deadlift (heavy) — 5 sets of 5
  3. Walking lunges (weighted) — 4 sets of 10 per leg
  4. Glute bridge (heavy) — 4 sets of 12
  5. Calf raises (weighted) — 3 sets of 20

Rest 2-3 minutes between sets for heavy compound movements.

Nutrition to support this program

Intermediate training requires more fuel:

  • Protein: 1.4-1.8g per kg body weight (higher than beginner)
  • Pre-workout: 🥤 protein shake 30-60 min before training
  • Post-workout: 🥤 whey protein shake + banana within 60 min
  • Creatine: 💪 5g daily — supports strength gains
  • Hydration: 80-100oz fluids daily, more on training days
  • Calories: Don't go below 1,500 (women) or 1,800 (men) with this program
💡 Progress slowly

Don't jump weights too quickly. Add 5-10% per week. Form breakdown leads to injury. Better to under-train and progress slowly than to over-train and get hurt.

FAQs

Can I do this program during GLP-1 titration?

Reduce intensity during titration weeks. Drop weights by 20-30% or take extra rest days. Don't push through fatigue — risk of injury increases.

What if I miss a workout?

Skip it and continue with the schedule. Don't try to make up by doubling up next day. Consistency over months matters more than perfect weekly adherence.

How much weight should I use?

Start with weight that's challenging but doable for all reps with perfect form. Increase by 5-10% when you can complete all sets/reps with form to spare.

When should I move to advanced programming?

After completing 12 weeks of this intermediate program, you can move to advanced programming (typically 5+ days/week with periodization). Or hire a personal trainer for individualized programming.

Related: Beginner workout · Muscle preservation · Protein guide