Programs
Full Body
Intermediate Full Body — 4-Day, 8 Weeks (Barbell)
A 8-week, 4-day-per-week full body designed for intermediate lifters. Goal: hypertrophy with high frequency per muscle. Every movement in this program comes from the CoreRise exercise library so form guidance and cues are one click away.
Weeks
8
Days/wk
4
Level
Intermediate
Kit
Full Gym
Day 1 — Full Body
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 4 | 5–8 |
| Dumbbell Bench Press | 4 | 5–8 |
| Bent-Over Barbell Row | 4 | 5–8 |
| Dumbbell Shoulder Press | 3 | 10–12 |
| Plank | 3 | 8–15 (or 30–60 sec) |
Day 2 — Full Body
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Romanian Deadlift | 4 | 5–8 |
| Push-Up | 4 | 5–8 |
| Lat Pulldown | 4 | 5–8 |
| Dumbbell Lateral Raise | 3 | 10–12 |
| Dead Bug | 3 | 8–15 (or 30–60 sec) |
Day 3 — Full Body
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squat | 4 | 5–8 |
| Incline Dumbbell Press | 4 | 5–8 |
| Seated Cable Row | 4 | 5–8 |
| Face Pull | 3 | 10–12 |
| Pallof Press | 3 | 8–15 (or 30–60 sec) |
Day 1 — Full Body
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 4 | 5–8 |
| Dumbbell Bench Press | 4 | 5–8 |
| Bent-Over Barbell Row | 4 | 5–8 |
| Dumbbell Shoulder Press | 3 | 10–12 |
| Plank | 3 | 8–15 (or 30–60 sec) |
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