Intense Workout Plan

4 Weeks / 5 Days per Week / Intermediate

0 ratings
Intense Workout Plan

Intense Workout Plan

4 Weeks / 5 Days per Week / Intermediate

0 ratings

Intense Workout Plan

4 Weeks / 5 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Intense Chest, Triceps, and Legs Workout

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Step-By-Step Video Tutorials
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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Beginner
3 sets, 10 reps
3 10 -- --:--
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 12 reps
3 12 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 00:00:30
3 00:00:30 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
1 sets, 50 reps, 01:00 rest
1 50 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Warm up for 5 minutes on the treadmill and then stretch before starting the workout. This intense workout is designed to work your muscles without much break in between exercises. Working out in this way will help to develop muscle endurance and give you a ripped body. Do your best to adhere to the rest times and supersets, this will allow you to achieve the best results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Getting ripped, toned, and in supreme physical shape takes intensity, and the Intense Workout Plan was designed for just that. True high intensity workouts are sometimes hard to come by, leaving much to be desired. Make no mistake, though, the intense workout routine developed and offered here wi... more

Getting ripped, toned, and in supreme physical shape takes intensity, and the Intense Workout Plan was designed for just that. True high intensity workouts are sometimes hard to come by, leaving much to be desired. Make no mistake, though, the intense workout routine developed and offered here will push you to the brink of your capabilities and produce a wide-array of benefits.

Week at A Glance


The high intensity workout plan is a solid five day per week system. Each week will entail performing three circuit training workouts on non-consecutive days with straight endurance cardio on the other two days. This intense body workout combines all the elements of resistance training and cardio into one easy-to-follow plan.

This is Not for the Timid


The cornerstone of the high intensity training workouts is minimal rest. Pushing the body to do intense workouts without much rest forces a whirlwind of change by imposing continuous stress on the muscles, heart, and lungs. Additionally, it is a challenge to the mind. This high intensity workout makes it crucial to be mentally tough and push through fatigue and doubt.

Work Your Way Up


Some may find that the high intensity workout routines are too challenging to complete without rest in the beginning. This should not discourage total commitment to the plan and continuing to put forth the effort. These are especially intense workouts for women, not molded by the prototypical lower-intensity style of training made popular.

Ensuring Longevity


The intense cardio workout is going to demand the utmost care for the body. Proper warm-up, cool-down, and stretching will be imperative for these segments, as with the intense workout exercises. One cramped or injured muscle or joint can be devastating to producing the type of results sought in this challenging program.

The intense workout program found here is not designed to be a beginner’s routine. Those choosing to take on this type of physical trial should have some experience in fitness to use the high intensity workout to its full potential.

Variation is crucial when trying to promote radical change in fitness level or body composition. Doing the same routines over and over again eventually lead to boredom and stagnation. This intense workout program will guide you to discover your greatest potential, as well as help you achieve the kind of physique and energy level you crave. Take on this challenge for the next 30 days and watch as the transformations take place.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:30:00
1 -- 00:30:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

You are going to do 15 minutes at jogging speed and then the rest of the time you are going to sprint for 30-60 seconds and then jog 1-2 minutes. This is called interval training and will help you improve your conditioning dramatically. The better in shape you get the less jogging time breaks you should have and you should be sprinting longer as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Getting ripped, toned, and in supreme physical shape takes intensity, and the Intense Workout Plan was designed for just that. True high intensity workouts are sometimes hard to come by, leaving much to be desired. Make no mistake, though, the intense workout routine developed and offered here wi... more

Getting ripped, toned, and in supreme physical shape takes intensity, and the Intense Workout Plan was designed for just that. True high intensity workouts are sometimes hard to come by, leaving much to be desired. Make no mistake, though, the intense workout routine developed and offered here will push you to the brink of your capabilities and produce a wide-array of benefits.

Week at A Glance


The high intensity workout plan is a solid five day per week system. Each week will entail performing three circuit training workouts on non-consecutive days with straight endurance cardio on the other two days. This intense body workout combines all the elements of resistance training and cardio into one easy-to-follow plan.

This is Not for the Timid


The cornerstone of the high intensity training workouts is minimal rest. Pushing the body to do intense workouts without much rest forces a whirlwind of change by imposing continuous stress on the muscles, heart, and lungs. Additionally, it is a challenge to the mind. This high intensity workout makes it crucial to be mentally tough and push through fatigue and doubt.

Work Your Way Up


Some may find that the high intensity workout routines are too challenging to complete without rest in the beginning. This should not discourage total commitment to the plan and continuing to put forth the effort. These are especially intense workouts for women, not molded by the prototypical lower-intensity style of training made popular.

Ensuring Longevity


The intense cardio workout is going to demand the utmost care for the body. Proper warm-up, cool-down, and stretching will be imperative for these segments, as with the intense workout exercises. One cramped or injured muscle or joint can be devastating to producing the type of results sought in this challenging program.

The intense workout program found here is not designed to be a beginner’s routine. Those choosing to take on this type of physical trial should have some experience in fitness to use the high intensity workout to its full potential.

Variation is crucial when trying to promote radical change in fitness level or body composition. Doing the same routines over and over again eventually lead to boredom and stagnation. This intense workout program will guide you to discover your greatest potential, as well as help you achieve the kind of physique and energy level you crave. Take on this challenge for the next 30 days and watch as the transformations take place.

Intense Shoulders, Back, Biceps, and Legs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Beginner
3 sets, 12 reps
3 12 -- --:--
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 00:01:00
3 00:01:00 --:--
--
--
3 sets, 30 reps
3 30 --:--
--
--
3 sets, 30 reps
3 30 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Alternating bicep and hammer curl exercises are listed as repetitions per arm. This intense workout is designed to work your muscles without much break in between exercises. Working out in this way will help to develop muscle endurance and give you a ripped body. Do your best to adhere to the rest times and supersets, this will allow you to achieve the best results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Getting ripped, toned, and in supreme physical shape takes intensity, and the Intense Workout Plan was designed for just that. True high intensity workouts are sometimes hard to come by, leaving much to be desired. Make no mistake, though, the intense workout routine developed and offered here wi... more

Getting ripped, toned, and in supreme physical shape takes intensity, and the Intense Workout Plan was designed for just that. True high intensity workouts are sometimes hard to come by, leaving much to be desired. Make no mistake, though, the intense workout routine developed and offered here will push you to the brink of your capabilities and produce a wide-array of benefits.

Week at A Glance


The high intensity workout plan is a solid five day per week system. Each week will entail performing three circuit training workouts on non-consecutive days with straight endurance cardio on the other two days. This intense body workout combines all the elements of resistance training and cardio into one easy-to-follow plan.

This is Not for the Timid


The cornerstone of the high intensity training workouts is minimal rest. Pushing the body to do intense workouts without much rest forces a whirlwind of change by imposing continuous stress on the muscles, heart, and lungs. Additionally, it is a challenge to the mind. This high intensity workout makes it crucial to be mentally tough and push through fatigue and doubt.

Work Your Way Up


Some may find that the high intensity workout routines are too challenging to complete without rest in the beginning. This should not discourage total commitment to the plan and continuing to put forth the effort. These are especially intense workouts for women, not molded by the prototypical lower-intensity style of training made popular.

Ensuring Longevity


The intense cardio workout is going to demand the utmost care for the body. Proper warm-up, cool-down, and stretching will be imperative for these segments, as with the intense workout exercises. One cramped or injured muscle or joint can be devastating to producing the type of results sought in this challenging program.

The intense workout program found here is not designed to be a beginner’s routine. Those choosing to take on this type of physical trial should have some experience in fitness to use the high intensity workout to its full potential.

Variation is crucial when trying to promote radical change in fitness level or body composition. Doing the same routines over and over again eventually lead to boredom and stagnation. This intense workout program will guide you to discover your greatest potential, as well as help you achieve the kind of physique and energy level you crave. Take on this challenge for the next 30 days and watch as the transformations take place.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

You are going to do 15 minutes at jogging speed and then the rest of the time you are going to sprint for 30-60 seconds and then jog 1-2 minutes. This is called interval training and will help you improve your conditioning dramatically. The better in shape you get the less jogging time breaks you should have and you should be sprinting longer as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Getting ripped, toned, and in supreme physical shape takes intensity, and the Intense Workout Plan was designed for just that. True high intensity workouts are sometimes hard to come by, leaving much to be desired. Make no mistake, though, the intense workout routine developed and offered here wi... more

Getting ripped, toned, and in supreme physical shape takes intensity, and the Intense Workout Plan was designed for just that. True high intensity workouts are sometimes hard to come by, leaving much to be desired. Make no mistake, though, the intense workout routine developed and offered here will push you to the brink of your capabilities and produce a wide-array of benefits.

Week at A Glance


The high intensity workout plan is a solid five day per week system. Each week will entail performing three circuit training workouts on non-consecutive days with straight endurance cardio on the other two days. This intense body workout combines all the elements of resistance training and cardio into one easy-to-follow plan.

This is Not for the Timid


The cornerstone of the high intensity training workouts is minimal rest. Pushing the body to do intense workouts without much rest forces a whirlwind of change by imposing continuous stress on the muscles, heart, and lungs. Additionally, it is a challenge to the mind. This high intensity workout makes it crucial to be mentally tough and push through fatigue and doubt.

Work Your Way Up


Some may find that the high intensity workout routines are too challenging to complete without rest in the beginning. This should not discourage total commitment to the plan and continuing to put forth the effort. These are especially intense workouts for women, not molded by the prototypical lower-intensity style of training made popular.

Ensuring Longevity


The intense cardio workout is going to demand the utmost care for the body. Proper warm-up, cool-down, and stretching will be imperative for these segments, as with the intense workout exercises. One cramped or injured muscle or joint can be devastating to producing the type of results sought in this challenging program.

The intense workout program found here is not designed to be a beginner’s routine. Those choosing to take on this type of physical trial should have some experience in fitness to use the high intensity workout to its full potential.

Variation is crucial when trying to promote radical change in fitness level or body composition. Doing the same routines over and over again eventually lead to boredom and stagnation. This intense workout program will guide you to discover your greatest potential, as well as help you achieve the kind of physique and energy level you crave. Take on this challenge for the next 30 days and watch as the transformations take place.

Intense Circuit Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
Quads / Intermediate
--
Chest / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 5

This is what is called a circuit workout and that means that you are going to go through all the exercises in order without any breaks in between. Your whole body will get a workout and you will also improve your cardio. If you can't make it through the workout the first time or two without taking a break that is fine but the goal is for as little break time as possible. Each time you complete all the exercises through take a few minutes for rest and water and then jump right into it again.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Getting ripped, toned, and in supreme physical shape takes intensity, and the Intense Workout Plan was designed for just that. True high intensity workouts are sometimes hard to come by, leaving much to be desired. Make no mistake, though, the intense workout routine developed and offered here wi... more

Getting ripped, toned, and in supreme physical shape takes intensity, and the Intense Workout Plan was designed for just that. True high intensity workouts are sometimes hard to come by, leaving much to be desired. Make no mistake, though, the intense workout routine developed and offered here will push you to the brink of your capabilities and produce a wide-array of benefits.

Week at A Glance


The high intensity workout plan is a solid five day per week system. Each week will entail performing three circuit training workouts on non-consecutive days with straight endurance cardio on the other two days. This intense body workout combines all the elements of resistance training and cardio into one easy-to-follow plan.

This is Not for the Timid


The cornerstone of the high intensity training workouts is minimal rest. Pushing the body to do intense workouts without much rest forces a whirlwind of change by imposing continuous stress on the muscles, heart, and lungs. Additionally, it is a challenge to the mind. This high intensity workout makes it crucial to be mentally tough and push through fatigue and doubt.

Work Your Way Up


Some may find that the high intensity workout routines are too challenging to complete without rest in the beginning. This should not discourage total commitment to the plan and continuing to put forth the effort. These are especially intense workouts for women, not molded by the prototypical lower-intensity style of training made popular.

Ensuring Longevity


The intense cardio workout is going to demand the utmost care for the body. Proper warm-up, cool-down, and stretching will be imperative for these segments, as with the intense workout exercises. One cramped or injured muscle or joint can be devastating to producing the type of results sought in this challenging program.

The intense workout program found here is not designed to be a beginner’s routine. Those choosing to take on this type of physical trial should have some experience in fitness to use the high intensity workout to its full potential.

Variation is crucial when trying to promote radical change in fitness level or body composition. Doing the same routines over and over again eventually lead to boredom and stagnation. This intense workout program will guide you to discover your greatest potential, as well as help you achieve the kind of physique and energy level you crave. Take on this challenge for the next 30 days and watch as the transformations take place.

172 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Squat Rack
  • Chin-Up Bar
  • Exercise Mat
Show All

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Intense Workout Plan

172 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Squat Rack
  • Chin-Up Bar
  • Exercise Mat
Show All