Intermediate Full-Body Conditioning Plan

This plan is perfect for those who are already training at the gym, have been training for a while, and have passed the anatomical adaptation period.
The workloads, intensity, volume, and training frequency have increased in order to offer you better adaptation and better body changes.

The plan is designed to boost your metabolism, stimulate muscle growth, stamina, and endurance, qualities that every ALPHA must have. Well, split the session into 5 different trainings per week, 2 upper body sessions, 2 lower body sessions, and 1 cardio conditioning.

The workload is very important. If we don’t choose the correct weight and perform the exercises as we said, we won’t get the best possible results. So to maximize gains, please remember these rules & tips:

Every exercise has to be performed with high intensity, we’ll work between 85% and 95% of maximum strength. BUT without reaching muscle failure. (Muscle failure means that you can’t do another single rep). E.g: if we said do 12 bench press with bar, and you choose a weight where you do the 12 reps but actually you are able to do 15 or 20 reps, means that the weight and the tension level is very under the strength level required, SO IN THIS CASE THE MUSCLE WONT GROW, AND WE WONT INCREASE THE STRENGHT AS WEL.

If you do 5 reps and can’t get the 12 reps, it means that the weight is too much, so this is considered muscle failure, cause you are not able to perform 12 as it says.

The best way to follow the whole plan is to use the following rule:

When it says 12 REPS, we always want you to be able to do max 13 reps. So if you stand in 10 -12, that’s the optimum. BUT DON’T BE ABLE TO DO 15 REPS! Give the muscle proper stimulation, and it’ll grow, and your body will change.

DAY 1 Upper Body I.

A1. A2, B1,… means that it is a paired exercise. First, do A1, then do A2, and then rest for 45 seconds - that’s 1 set. When you finish the 4 sets (in case of bench press + pull down), go to B1 + B2. Resting time after both exercises, not between them.
🡪 If there is no letter (a, b, c) before the exercises is a single exercise. 

DB= dumbbell
BB= Barbell

DAY 2 Lower Body I.

DAY 3 Cardio Conditioning

Cardio conditioning helps to increase the fat-burning process, improve conditioning, and eliminate muscle pain. 

MED- LOW INTENSITY.
(We use explanations of a beginner's plan)
10 MIN SLOW + 10 min interval training + 20 burpees + 50 mountain climbers + 1 min of plank + 10 MIN SLOW (RUNNING, BIKING, ROPE SKIPPING OR ROWING).

DAY 4 Upper Body II.

C1.C2.C3 IS A TRISET.  NO REST BETWEEN THEM, REST AFTER THE 3 EXERCISES 1 MIN.
- If you can't make a pull-up up use an elastic band or pull-up machine. If you can do more than 10, hang some extra weight.

DAY 5 Lower Body II. + triset

Always, after finishing, don’t forget to do mobility and relaxation. It will help to avoid injuries and ensure proper recovery from the training.