choose-GYM/Cacha-fitness

You’ve put in the work. Your body knows the basics. Now it’s time to level up.

The intermediate phase of fitness is where real transformation happens — you go from getting started to becoming stronger, leaner, and more athletic. The workouts become more structured, more demanding, and more rewarding. And this is where most people either push forward or plateau.

With Cacha Fitness, you won’t just maintain progress you’ll accelerate it.

Goals of the Intermediate Routine

Develop strength using compound lifts

Build lean muscle with targeted hypertrophy
Increase work capacity and stamina
Improve body composition (more muscle, less fat)

Weekly Workout Split – 5 Days

Monday Push (Chest, Shoulders, Triceps)
Tuesday Pull (Back, Biceps)
Wednesday Legs (Quads, Glutes, Hamstrings)
Thursday Active Recovery / Core / Cardio
Friday Full Body Strength & Conditioning
Saturday (Optional) Light Cardio / Mobility
Sunday Rest

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Day 1: Push Day (Chest, Shoulders, Triceps)

Barbell Bench Press	4 sets	6–8 reps
Seated Dumbbell Shoulder Press	3 sets	8–10 reps
Incline Dumbbell Press	3 sets	10–12 reps
Tricep Dips or Pushdowns	3 sets	12 reps
Lateral Raises	3 sets	15 reps
Push-Ups to Failure	1–2 sets	(finisher)

Focus: Build upper-body pressing power and shoulder definition.

Day 2 Pull Day (Back, Biceps)

Deadlifts	4 sets	5 reps
Pull Ups or Assisted Pull Ups	3 sets	max reps
Bent Over Barbell Rows	3 sets	8–10 reps
Face Pulls	3 sets	12 reps
Hammer Curls	3 sets	10 reps
Barbell or Dumbbell Curls	3 sets	12 reps

Focus: Strengthen your posterior chain and build thicker arms and back.

Day 3 Leg Day (Quads, Hamstrings, Glutes, Calves)

Back Squats	4 sets	68 reps
Romanian Deadlifts	3 sets	10 reps
Walking Lunges	3 sets 12 each leg
Leg Press	3 sets	10–12 reps
Standing Calf Raises	4 sets	15 reps
Seated Calf Raises	3 sets	20 reps

Focus: Power, stability, and lower body symmetry.

Day 4 Core, Mobility & Cardio (Active Recovery)

Plank Holds	3 60 seconds
Russian Twists	3 30 reps
Hanging Leg Raises	3 x 15 reps
Cable Woodchoppers	3 x 12 reps	each side
Stationary Bike or Brisk Incline Walk	20–30 mins
Foam Rolling / Mobility Work	10–15 mins

Focus: Strengthen your core, enhance flexibility, and improve recovery.

Day 5: Full Body Strength & Conditioning

Clean & Press (Barbell or Dumbbell)	4 sets x 5 reps
Pull Ups	3 sets max reps
Kettlebell Swings	3 sets x 20
Burpees	3 sets x 15
Farmer’s Walk	3 rounds	40 seconds
Rowing Machine / HIIT Bike	15 minutes (intervals)

Focus: Build explosive strength, conditioning, and endurance.

Nutrition Reminder for Intermediate Lifters

Get 1.2–2g of protein per kg of body weight
Stay in a slight calorie surplus (muscle gain) or deficit (fat loss)
Don’t skip post-workout meals — protein + complex carbs = recovery
Hydrate and get 7–8 hours of sleep minimum

Smart Training Advice

Progressive overload is key. Every 2–3 weeks, increase weight or reps.
Deload every 6–8 weeks to give your body a break.
Use a training log or app to track workouts.
Focus on form, not ego lifting.

You’re Not a Beginner Anymore

You’ve built the foundation. Now you’re building the machine. This intermediate phase is where you carve out real muscle, redefine your limits, and start turning heads — not because you want to impress, but because you’ve earned every inch of progress.