7 habits
Intermediate workouts

ONE DAY AT A TIME!!

Welcome to 7 Habits Intermediate workouts! This is where all your workouts will be laid out for the whole program! You will have the written workout as well as a video demonstration for each workout. This workout program is set for 4 days per week.  How you come in and complete the workouts will depend on your schedule but be sure to take 1-3 days per week.  

Just because these workouts are labeled “INTERMEDIATE” doesn’t mean they are to be taken lightly.  You should always work at your own level and speed but these workouts are meant to get you better so you should train with that in mind.

The Intermediate workout program is broken down into 2 lower body days and two upper body days! 

Warm Up

Make sure you always warm up before each workout to prevent injury and to get more from your workout.  5-10 mins of brief cardio plus 5-10 mins of dynamic stretching is a good strategy to use.

Strength Training

For the strength training portion of our workouts, you’ll see that we are repeating the same workouts for two weeks before moving to the next phase of workouts. No matter what phase we are in I want you to work your butts off, but during the second round of the workouts you should be more comfortable with the exercises so here is what I recommend when going through the workouts again:

Try increasing weight on each exercise even if it is just a little. If you did 10lbs bicep curls the first week, see if you can move up to 12’s or 15’s for the second week. Also on exercises that are only body weight, try adding weight to those. For example, if you have body weight squat jumps, trying holding a dumbbell while doing your squat jumps to add more resistance.

Use less rest time. If the workout says to rest for 40-45 seconds, try only resting for 20-30 seconds before going back into the exercise.

*Tip- On the written workouts below hit the right arrow or if on a mobile device swipe left to scroll through all workouts for the week!

Cardio

Cardio won’t be scheduled in the 7 Habit workouts but I’m not saying it shouldn’t be done. Cardio is a great way to accelerate fat loss and I definitely would recommend doing some type of cardio at least 3 times per week at a minimum. 20-25 mins of your favorite type of cardio will work just fine. Cardio should always be done during your fasting window or immediately after a strength training session to receive maximum results.

WEEK 1&2 WORKOUTS

Workout 1 (Upper S)

* Each exercise is to be performed to completion for sets and reps before moving on to the next exercise!

Rest 45-60 seconds between each set!

Single Exercise

Bench Press- 4 Sets, Reps- 4-6

Single Exercise

Pull Ups- 4 Sets, Reps- 6-8

Single Exercise

Barbell Overhead Press- 4 Sets, Reps- 6-8

Single Exercise

Standing Barbell Rows- 3 Sets, Reps- 6-8

Single Exercise

DB Incline Press- 3 Sets, Reps- 8-10

Single Exercise

Cable Curls (Ropes)- 3 Sets, Reps- 8-10

Single Exercise

DB Skull Crushers- 3 Sets, Reps- 6-8

Single Exercise

DB Side Raises- 3 Sets, Reps- 8-10

Workout 2 (Lower S)

* Each exercise is to be performed to completion for sets and reps before moving on to the next exercise!

Rest 45-60 seconds between each set!

Single Exercise

Barbell Squats- 4 Sets, Reps- 4-6

Single Exercise

Deadlifts- 4 Sets, Reps- 6-8

Single Exercise

Leg Press- 4 Sets, Reps- 8-10

Single Exercise

 Hip Thrust- 4 Sets, Reps- 10-12 

Single Exercise

Standing Calf Raises- 4 Sets, Reps- 8-10

 

Workout 3 (Upper H)

* Each exercise is to be performed to completion for sets and reps before moving on to the next exercise!

Rest 45-60 seconds between each set!

Single Exercise

Incline Bench Press- 4 Sets, Reps- 10-12

Single Exercise

Wide Grip Lat Pull Downs- 4 Sets, Reps- 10-12

Single Exercise

DB Bench Press- 4 Sets, Reps- 12-15

Single Exercise

Barbell Rows- 3 Sets, Reps- 8-10

Single Exercise

DB Arnold Press- 3 Sets, Reps- 8-10

Single Exercise

Preacher Curls- 3 Sets, Reps- 10-12

Single Exercise

Cable Tricep Extensions (Rope)- 3 Sets, Reps- 12-15

Single Exercise

Face Pulls- 3 Sets, Reps- 12-15

Workout 4 (Lower H)

* Each exercise is to be performed to completion for sets and reps before moving on to the next exercise!

Rest 45-60 seconds between each set!

Single Exercise

Front Squats- 4 Sets, Reps- 8-10

Single Exercise

Leg Press- 4 Sets, Reps- 12-15

Single Exercise

Romanian Deadlifts- 3 Sets, Reps- 10-12

Single Exercise

Leg Extensions- 3 Sets, Reps- 15-20

Single Exercise

Seated Leg Curls- 3 Sets, Reps- 12-15

Single Exercise

Seated Calf Raises-  Sets, Reps- 12-15

Single Exercise

Face Pulls- 3 Sets, Reps- 12-15

WORKOUT 1 (Upper S)

WORKOUT 1 (Lower S)

WORKOUT 2 (Upper H)

WORKOUT 3 (Lower H)

WEEK 3&4 WORKOUTS

Workout 1 (Upper H)

* Each exercise is to be performed to completion for sets and reps before moving on to the next exercise!

Rest 45-60 seconds between each set!

Single Exercise

DB Chest Press- 4 Sets, Reps- 10-12 

Single Exercise

High to Low Cable Flies- 4 Sets, Reps- 12-15

Single Exercise

Machine Rows- 4 Sets, Reps- 10-12

Single Exercise

DB Shoulder Press- 3 Sets, Reps- 10-12

Single Exercise

Alt DB Curls- 3 Sets, Reps- 10-12

Single Exercise

Dips- 3 Sets, Reps- 12-15

Single Exercise

Face Pulls- 3 Sets, Reps- 12-15

 

Workout 2 (Lower H)

* Each exercise is to be performed to completion for sets and reps before moving on to the next exercise!

Rest 45-60 seconds between each set!

Single Exercise

Sumo Deadlifts- 4 Sets, Reps- 8-10

Single Exercise

DB ST Leg Deadlifts- 4 Sets, Reps- 8-10

Single Exercise

Goblet Squats- 3 Sets, Reps- 12-15

Single Exercise

Single Leg Extensions- 3 Sets, Reps- 12-15

Single Exercise

 Leg Extensions- 2 Sets, Reps- 12-15

Single Exercise

Seated Calf Raises- 4 Sets, Reps- 12-15

 

Workout 3 (Upper S)

* Each exercise is to be performed to completion for sets and reps before moving on to the next exercise!

Rest 45-60 seconds between each set!

Single Exercise

Decline Bench Press- 4 Sets, Reps- 4-6

Single Exercise

 Lat Pull Downs (Row Bar)- 4 Sets, Reps- 6-8

Single Exercise

Machine Shoulder Press- 4 Sets, Reps- 6-8

Single Exercise

Single Arm DB Rows- 3 Sets, Reps- 8-10

Single Exercise

EZ Bar Curls- 3 Sets, Reps- 8-10

Single Exercise

Overhead Tricep Extensions- 3 Sets, Reps- 8-10

Single Exercise

KB Upright Row- 3 Sets, Reps- 8-10

 

Workout 4 (Lower S)

* Each exercise is to be performed to completion for sets and reps before moving on to the next exercise!

Rest 45-60 seconds between each set!

Single Exercise

Leg Press- 4 Sets, Reps-6-8

Single Exercise

Lying Leg Curls- 4 Sets, Reps- 8-10

Single Exercise

Goblet Squats- 3 Sets, Reps- 6-8

Single Exercise

DB St Leg Deadlifts- 3 Sets, Reps- 6-8

Single Exercise

DB Stationary Lunges- 3 Sets, Reps- 8-10

Single Exercise

Standing Calf Raises-  Sets, Reps- 8-10

 

WORKOUT 1 (Upper H)

WORKOUT 2 (Lower H)

WORKOUT 3 (Upper S)

WORKOUT 4 (Lower S)

WEEK 5&6 WORKOUTS

Workout 1 (Upper)

*  If exercises are paired together they are to be performed one after the other, resting after the second exercise.  Complete all sets and reps before moving on the next superset!

Rest 60-90 seconds after superset!

Superset

Bench Press & Machine Rows- 4 Sets, 10-12

Superset

Incline Bench & Single Arm Dumbbell Rows – 4 Sets, Reps- 10-12

Superset

Barbell Shoulder Press & DB Side to Front Raises – 3 Sets, Reps- 10-12 

Superset

Cable Curls (Ropes) & Tricep Extensions (Ropes)- 5 Sets, Reps- 12-15

 

 

Workout 2(Lower)

*  If exercises are paired together they are to be performed one after the other, resting after the second exercise.  Complete all sets and reps before moving on the next superset!

Rest 60-90 seconds after superset!

Superset

Goblet Squats & Leg Extensions- 4 Sets, 10-12

Superset

Seated Hamstrings Curls & Barbell RDL’S – 4 Sets, Reps- 10-12

Superset

Barbell Squats & DB Step UPS- 3 Sets, Reps- 8-10 

Superset

Seated Calf Raises & Standing Calf Raises- 3 Sets, Reps- 15-20

 

Workout 3 (Upper)

*  If exercises are paired together they are to be performed one after the other, resting after the second exercise.  Complete all sets and reps before moving on the next superset!

Rest 60-90 seconds after superset!

Superset

EZ Bar Curls & DB Curls- 4 Sets 8-10

Superset

DB Skull Crushers & Dips – 4 Sets, Reps- 8-10

Superset

Preacher Curls & Tricep Push Downs (V Bar)- 3 Sets, Reps- 8-10 

Superset

Dumbbell Chest Press & Lat Pull Downs (Row Bar)- 3 Sets, Reps- 10-12

Superset

Barbell Incline & Pull Ups- 2 Sets, Reps- 8-10

Workout 4 (Lower)

*  If exercises are paired together they are to be performed one after the other, resting after the second exercise.  Complete all sets and reps before moving on the next superset!

Rest 60-90 seconds after superset!

Superset

Deadlifts & Glute Bridges- 4 Sets 6-8

Superset

Sumo Deadlifts & Alt Barbell Lunges – 4 Sets, Reps- 8-10

Superset

Front Squats & Bulgarian Squats- 3 Sets, Reps- 6-8

Superset

Standing Calf Raises & Seated Calf Raises- 3 Sets, Reps- 10-12

 

 

WORKOUT 1 (Upper H)

WORKOUT 2 (Lower H)

WORKOUT 3 (Upper S)

WORKOUT 4 (Lower S)

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