Intermediate Strength Training Program

Level up

You've got the basics down and want to progress faster? This 12-week intermediate program increases your training volume, introduces a structured split (Push / Pull / Legs or Upper/Lower) and intensity techniques. The goal: more muscle, more strength, a denser physique - without plateauing.

Every exercise comes with a QR code linking to its demo video on XENOTIF®. Log your loads: at your level, precise progressive overload is what makes the difference.

Program goals

• Gain 2 to 4 kg of muscle over 12 weeks.
• Increase your strength on the key lifts (squat, bench press, deadlift, pull-ups).
• Improve your mind-muscle connection and execution quality.
• Learn to periodize your training for long-term progress.

Are you ready for this level?

• You've been training consistently for at least 6 months.
• You have solid technique on the basic lifts.
• You can train 4 to 5 times a week.
• If not, start with the Beginner Strength Training program.

Golden rule at the intermediate level: progress is no longer automatic. You have to force it - progressive overload, sufficient volume, and recovery and nutrition dialed in.

How it works

• Push / Pull / Legs split: push, pull, legs - repeated 1.5 to 2 times a week.
• Volume: 12 to 20 sets per muscle group per week.
• Sets × reps: "4 × 8" = 4 sets of 8 reps.
• Tempo: 2-3 s on the eccentric (lowering), explosive but controlled on the concentric (lifting).
• Rest: 2-3 min on the big lifts, 60-90 s on isolation work.
• RPE 8-9: 1 to 2 reps in reserve, with the last set close to failure.

Intensity techniques

To keep progressing at your level, use these techniques sparingly (1 to 2 per session, on isolation exercises).

Warm-up

A full warm-up before every session, plus warm-up sets on the first heavy exercise.