Full-Body Intermediate

A balanced full-body template for lifters past the beginner stage, taking hard sets ~1-3 reps from failure. Rotate the main lifts across sessions. The default duration is a guide, not a limit.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Barbell Back Squat
3 sets x 6-10 reps, ~2-3 min rest
Primary squat; brace hard.
2
Barbell Bench Press
3 sets x 6-10 reps, ~2 min rest
Primary horizontal push.
3
Barbell Bent-Over Row
3 sets x 8-12 reps, ~2 min rest
Primary horizontal pull; neutral spine.
4
Romanian Deadlift
3 sets x 8-12 reps, ~2 min rest
Hip hinge.
5
Lat Pulldown
2 sets x 10-12 reps, ~90 sec rest
Vertical pull.
6
Dumbbell Biceps Curl
2 sets x 10-15 reps, ~60 sec rest
Arm isolation.
7
Triceps Pushdown
2 sets x 10-15 reps, ~60 sec rest
Arm isolation.

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