Real-world examples of full-body intermediate workout plans that actually work

6–8 real examples of full-body intermediate workout plans

Let’s skip the fluff and start with what you actually wanted: examples of full-body intermediate workout plans you can follow right away. Then we’ll unpack how to choose the best example for your goals.

Each example assumes:

• You’ve been lifting or exercising consistently for at least 6–12 months.
• You know basic form on squats, deadlifts, presses, and rows.
• You can train 3–4 days per week.

You can mix and match, but try one full plan for 6–8 weeks before changing everything.

Example 1: Classic 3-day full-body strength plan (barbell-focused)

This is a great example of a full-body intermediate workout plan if your main goal is getting stronger while still building muscle.

Weekly layout: 3 days per week (for example, Monday, Wednesday, Friday)

Day A – Strength emphasis (lower + push + pull)

• Back Squat – 4 sets of 5 reps
• Bench Press – 4 sets of 5 reps
• Bent-Over Row – 3 sets of 6–8 reps
• Walking Lunges – 3 sets of 8–10 steps per leg
• Plank – 3 sets of 30–45 seconds

Day B – Strength + power

• Deadlift – 3 sets of 4–5 reps
• Overhead Press – 4 sets of 6 reps
• Pull-Up or Assisted Pull-Up – 3 sets of 6–8 reps
• Hip Thrust – 3 sets of 8–10 reps
• Hanging Knee Raise – 3 sets of 10–12 reps

Day C – Volume and accessories

• Front Squat or Goblet Squat – 3 sets of 6–8 reps
• Incline Dumbbell Press – 3 sets of 8–10 reps
• Seated Cable Row – 3 sets of 8–10 reps
• Romanian Deadlift – 3 sets of 8–10 reps
• Farmer’s Carry – 3 carries of 30–40 seconds

Rest 90–150 seconds between main barbell sets. Aim to add a small amount of weight or 1 extra rep most weeks.

This is one of the best examples of full-body intermediate workout plans for people who love the barbell and want simple, predictable progress.

Example 2: 4-day upper/lower-style full-body hybrid

If you like training more often, this hybrid splits the week into four sessions, but each day still hits the whole body with a clear emphasis.

Weekly layout: 4 days per week (for example, Monday, Tuesday, Thursday, Friday)

Day 1 – Lower-body strength, upper-body support

• Back Squat – 4 sets of 5 reps
• Romanian Deadlift – 3 sets of 6–8 reps
• Bulgarian Split Squat – 3 sets of 8 reps per leg
• Push-Up Variations – 3 sets of 10–15 reps
• Face Pull – 3 sets of 12–15 reps

Day 2 – Upper-body strength, lower-body support

• Bench Press – 4 sets of 5 reps
• Weighted Pull-Up or Lat Pulldown – 4 sets of 6–8 reps
• Seated Dumbbell Shoulder Press – 3 sets of 8–10 reps
• Leg Press – 3 sets of 10–12 reps
• Calf Raise – 3 sets of 12–15 reps

Day 3 – Lower-body power + conditioning

• Trap Bar Deadlift – 3 sets of 4–6 reps
• Jump Squat (light weight or bodyweight) – 3 sets of 6–8 reps
• Reverse Lunge – 3 sets of 8–10 reps per leg
• Kettlebell Swing – 3 sets of 15–20 reps
• 10–15 minutes moderate conditioning (bike, rower, incline walk)

Day 4 – Upper-body volume + core

• Incline Bench Press – 3 sets of 8–10 reps
• One-Arm Dumbbell Row – 3 sets of 8–10 reps per arm
• Lateral Raise – 3 sets of 12–15 reps
• Cable or Band Triceps Pressdown – 3 sets of 10–12 reps
• Dumbbell Biceps Curl – 3 sets of 10–12 reps
• Side Plank – 3 sets of 30–45 seconds per side

This is a good example of a full-body intermediate workout plan for people who like a bit more variety and can recover from 4 days of training.

Example 3: Dumbbell-only full-body plan (home or busy-gym friendly)

Gyms are still crowded in 2024–2025, and a lot of people train at home with limited gear. This is one of the most practical examples of full-body intermediate workout plans if you’ve got dumbbells and maybe a bench.

Weekly layout: 3 days per week

Workout (A)

• Goblet Squat – 4 sets of 8–10 reps
• Flat Dumbbell Press – 4 sets of 8–10 reps
• One-Arm Dumbbell Row – 3 sets of 8–10 reps per arm
• Romanian Deadlift with Dumbbells – 3 sets of 10–12 reps
• Standing Dumbbell Shoulder Press – 3 sets of 10 reps
• Dead Bug or Bird Dog – 3 sets of 8–10 reps per side

Workout (B)

• Reverse Lunge with Dumbbells – 4 sets of 8–10 reps per leg
• Incline Dumbbell Press (use a step/box if no bench) – 3 sets of 8–10 reps
• Dumbbell Hip Thrust or Glute Bridge – 3 sets of 10–12 reps
• Dumbbell Row (chest supported on bench) – 3 sets of 10–12 reps
• Lateral Raise – 3 sets of 12–15 reps
• Plank with Shoulder Tap – 3 sets of 20 taps total

Alternate A and B across the week. Keep rest to 60–90 seconds to keep workouts under 45 minutes.

Example 4: Full-body strength + conditioning (for fat loss and fitness)

If you want your heart rate up and your clothes to fit better, this is a strong example of a full-body intermediate workout plan that blends lifting with conditioning.

Weekly layout: 3–4 days per week

Day 1 – Strength focus

• Front Squat – 4 sets of 5–6 reps
• Bench Press – 4 sets of 6 reps
• Pull-Up or Assisted Pull-Up – 3 sets of 6–8 reps
• Hip Thrust – 3 sets of 8–10 reps

Finish with:

• 8–10 minutes of intervals (for example, 30 seconds hard / 60 seconds easy on bike or rower)

Day 2 – Conditioning circuits (still full-body)
Pick 5–6 movements and cycle through them with minimal rest:

• Kettlebell Swing – 12–15 reps
• Goblet Squat – 10–12 reps
• Push-Up – 10–15 reps
• Inverted Row or TRX Row – 8–12 reps
• Walking Lunge – 10 steps per leg
• Mountain Climbers – 30–40 total

Do 3–4 rounds, resting 60–90 seconds between rounds.

Day 3 – Strength focus (different lifts)

• Trap Bar Deadlift – 3 sets of 4–6 reps
• Overhead Press – 4 sets of 6–8 reps
• Seated Cable Row – 3 sets of 8–10 reps
• Bulgarian Split Squat – 3 sets of 8–10 reps per leg

Finish with 10–15 minutes of steady-state cardio.

This style lines up with research that shows both resistance training and aerobic work support long-term health, body composition, and metabolic health when combined consistently. For general health benefits of strength and cardio, see the CDC’s physical activity guidelines.

Example 5: 30–40 minute time-crunched full-body plan

If you’re a parent, a busy professional, or both, you might only have half an hour. This is one of the best real examples of full-body intermediate workout plans for people who need to be in and out.

Weekly layout: 3 days per week, 30–40 minutes per session

Structure each session like this:

• Main lift (heavier): 15 minutes
• Secondary lift (moderate): 10–12 minutes
• Short finisher: 5–10 minutes

Day 1

• Main: Back Squat – 5 sets of 3–5 reps (rest ~90 seconds)
• Secondary: Dumbbell Bench Press – 3 sets of 8–10 reps
• Finisher: 5 rounds of 30 seconds kettlebell swings / 30 seconds rest

Day 2

• Main: Deadlift – 5 sets of 3–5 reps
• Secondary: Pull-Up or Lat Pulldown – 3 sets of 6–8 reps
• Finisher: 5–8 minutes of alternating push-ups and walking lunges

Day 3

• Main: Front Squat or Leg Press – 5 sets of 4–6 reps
• Secondary: Overhead Press – 3 sets of 8 reps
• Finisher: 8–10 minutes of moderate rowing, cycling, or incline walking

This plan keeps you progressing without needing 90-minute gym marathons.

Example 6: Glute- and core-focused full-body plan

Many lifters in 2024–2025 want strong glutes and a stable core but don’t want to skip upper body. This is a targeted example of a full-body intermediate workout plan that still hits everything.

Weekly layout: 3 days per week

Day A

• Back Squat – 4 sets of 6 reps
• Barbell Hip Thrust – 4 sets of 8–10 reps
• Push-Up or Bench Press – 3 sets of 8–10 reps
• One-Arm Row – 3 sets of 8–10 reps per arm
• Pallof Press – 3 sets of 10–12 reps per side

Day B

• Romanian Deadlift – 4 sets of 6–8 reps
• Walking Lunge – 3 sets of 10 steps per leg
• Overhead Press – 3 sets of 8–10 reps
• Lat Pulldown – 3 sets of 8–10 reps
• Dead Bug – 3 sets of 8–10 reps per side

Day C

• Trap Bar Deadlift or Sumo Deadlift – 3 sets of 4–6 reps
• Bulgarian Split Squat – 3 sets of 8–10 reps per leg
• Incline Dumbbell Press – 3 sets of 10 reps
• Cable Row – 3 sets of 10–12 reps
• Plank Variations – 3 sets of 30–45 seconds

Example 7: Minimal-equipment full-body plan (bands + bodyweight)

For travel, hotel gyms, or tiny apartments, this is one of the simplest examples of full-body intermediate workout plans that still challenges you.

Weekly layout: 3 days per week

Workout (rotate variations, but keep the structure):

• Single-Leg Squat to Box or Chair – 3 sets of 6–8 reps per leg
• Push-Up Variations (feet elevated, band-resisted, or tempo) – 4 sets of 8–12 reps
• Band Row or Towel Row (anchored in door) – 4 sets of 10–12 reps
• Hip Hinge (good mornings with band, or single-leg Romanian deadlift) – 3 sets of 10–12 reps
• Glute Bridge or Hip Thrust (single-leg if needed) – 3 sets of 12–15 reps
• Core circuit: plank, side plank, and hollow hold – 2–3 rounds of 20–30 seconds each

Progress by slowing the tempo, adding pauses, increasing reps, or shortening rest.

How to choose the best example for your full-body plan

With all these examples of full-body intermediate workout plans, it’s easy to get overwhelmed. Here’s a simple way to narrow it down:

• If your main goal is strength and you like barbells, start with Example 1.
• If you want more gym days and variety, go with Example 2.
• If you mostly have dumbbells or train at home, Example 3 is your friend.
• If you want fat loss and conditioning, Example 4 will push your engine.
• If you’re busy and need short sessions, Example 5 is your go-to.
• If you want glute and core focus, Example 6 hits that hard.
• If you have minimal equipment, Example 7 still gives you a solid full-body challenge.

No matter which example you pick, the intermediate magic comes from:

• Training each major muscle group 2–3 times per week.
• Using mostly compound lifts (squats, hinges, presses, pulls).
• Progressing weight, reps, or difficulty over time.
• Sleeping enough and eating to support your goals.

For general guidance on strength training and progression, the NIH and Mayo Clinic both outline safe, effective approaches that line up well with these plans.

2024–2025 trends that shape modern full-body intermediate plans

Training culture has shifted a bit in the last couple of years. The best examples of full-body intermediate workout plans in 2024–2025 tend to include:

• More recovery awareness. People are finally respecting sleep, stress, and rest days. Wearables are popular, but the smartest lifters use them as feedback, not as something to obsess over.
• Joint-friendly exercise choices. Trap bar deadlifts, goblet squats, and machine variations are widely accepted as smart swaps when traditional barbell lifts bother your joints.
• Hybrid goals. Many people want to be strong, lean, and able to hike, play sports, or chase kids without gasping. That’s why examples like the strength + conditioning plan (Example 4) are so popular.
• More women in strength training. Social media and better education have pulled more women into barbell and dumbbell work, and full-body intermediate programs are often their next step after basic beginner routines.

If you want a health-focused overview of why strength training matters at every age, the CDC’s guidelines for adults are a solid starting point.

FAQ: examples of full-body intermediate workout plans

What are some simple examples of full-body intermediate workout plans for 3 days a week?
Three very simple structures: a barbell-focused plan like Example 1 (squat/press/row one day, deadlift/press/pull-up another, mix on the third), a dumbbell-only routine like Example 3, or a strength + conditioning mix like Example 4. All three train your whole body each session, use mostly compound lifts, and let you progress for months.

Can I turn these examples into a 5-day plan?
Yes, but most intermediate lifters do well with 3–4 days. If you really want 5, you can add a lighter “recovery” day with mobility, easy cardio, and light accessories instead of another heavy lifting day.

What’s an example of progressing these full-body plans over time?
Pick one plan, run it for 6–8 weeks, and aim to add 5–10 pounds to your main lifts every 1–2 weeks or 1–2 extra reps at the same weight. After 8 weeks, you can change variations (for instance, back squat to front squat, bench to incline bench) but keep the same structure.

Are these examples okay if I’m over 40 or 50?
Often yes, as long as you adjust volume and load to your recovery and any medical guidance you’ve been given. Heavier full-body training has good support for maintaining muscle and bone density as we age, but it’s always wise to talk with a healthcare professional if you have existing conditions. The National Institute on Aging has age-specific advice that pairs well with these workouts.

Do I have to follow one example exactly, or can I swap exercises?
Think of these as templates, not laws. You can swap a barbell squat for a leg press, a pull-up for a lat pulldown, or a bench press for a push-up variation. Just keep the structure: a squat pattern, a hinge, a push, a pull, and some core work in every full-body session.

If you pick one of these examples of full-body intermediate workout plans, track your lifts, and give it 6–8 honest weeks, you’ll be ahead of most people wandering the gym. Start with the plan that fits your schedule and equipment, not the one that looks fanciest on paper. Consistency beats perfection every time.