Build the Base: The 6-Week Intermediate Training Plan

Don’t let bad habits stall your progress:

• Skipping the warm-up
  → Your nervous system needs prep to move well and lift strong.

• Rushing your lifts
  → Controlled reps lead to better results. Speed comes after form.

• Neglecting recovery
  → Sleep, mobility, and fuel matter just as much as the workout.

• Program-hopping
  → Progress takes time. Trust the plan, stick to the structure.

Intermediate success is about doing the basics better — and doing them consistently.

Track these simple metrics weekly to stay on track:

• Top lifts and rep PRs

• Average sleep (hrs)

• Nutrition consistency (scale 1–10)

• Stress levels (1–10)

• Recovery habits (walks, mobility, rest)

• Subjective training score (0–10)

Finish each week with:
“What did I improve?” and “What needs more focus?”

Reflect like someone who takes this seriously — because that’s how results stick.

Missing a workout doesn’t mean you’re off track:

• Don’t try to “catch up” with double sessions.

• Simply pick up where you left off — or repeat the most recent workout.

• The goal is steady progression, not perfect attendance.

Progress isn’t linear — consistency over time is what wins.

If you want to train like an athlete, start acting like one:

• Keep 1–2 cues in mind per lift (ex: “Brace at the top,” “Drive through heels”)

• End sessions with 3–5 minutes of posture work or breath work

• Track your sleep and hydration

• Stick to full range of motion, even on tough sets

Great habits don’t just build better workouts — they build better athletes.

After the final week, here are your next moves:

• Repeat the program
  → Add more weight, slow your tempo, or shorten rest periods.

• Advance to a higher-level plan
  → Step into Built for More for advanced intensity and structure.

• Take a deload week
  → Rest 5–7 days, walk, mobilize, and come back stronger.

• Focus on weak points
  → Spend 2–3 weeks isolating any lagging areas before jumping into your next full cycle.

Do I need a gym to follow this program?

→ Yes. You’ll need access to barbells, dumbbells, and machines. A bench and basic cables are also recommended.

What if I’m still somewhat new to lifting?

→ If you’ve trained for a few months and know your basic movements, this is the perfect next step.

Can I combine this plan with cardio or sports training?

→ Yes — just monitor recovery. Stick to light/moderate cardio and avoid overloading on leg-intensive work.

What if I miss a workout?

→ Pick up where you left off or repeat the last session. The plan is designed with built-in flexibility.

Can I repeat the program?

→ Absolutely. Add weight, increase control, or shorten rest to make it challenging again.

What makes this different from the Beginner Plan?

→ More structure, higher intensity, and clear progression. This plan trains your strength, conditioning, and movement in one efficient system.

By purchasing and using this program, you acknowledge and agree to the following:

• Not Medical Advice: This program is for educational purposes only and is not intended to provide medical advice, diagnosis, or treatment. Always consult your physician or a licensed healthcare provider before beginning any new exercise program, especially if you have any medical conditions, injuries, or are taking medications.

• Assumption of Risk: You acknowledge that participating in any fitness program involves inherent risks, including the risk of injury. By using this program, you voluntarily assume full responsibility for all associated risks.

• No Guaranteed Results: Every individual responds differently to training. While this program is built for progression and performance, your results may vary depending on personal factors like consistency, nutrition, effort, and genetics.

• Not Personalized Coaching: This program is a structured general training plan. It is not customized to your specific needs or limitations. If you require a personalized approach, we recommend exploring our coaching services.

• Release of Liability: Always Reddy Athletics, its owners, affiliates, and representatives shall not be held liable for any injuries, health complications, or damages arising from your participation in this program. By using this plan, you agree to release us from any and all claims and responsibilities.