Intermediate Full-Body Strength Workout

Take your fitness to the next level with this intermediate-level strength workout. This routine includes six compound and isolation movements designed to improve muscular endurance, core stability, and full-body strength.

All exercises use dumbbells and bodyweight, making it easy to perform at home or in the gym.

Be sure to warm up before starting and maintain proper form throughout each movement.

Intermediate Full-Body Strength Workout Format

Perform each exercise for 3 rounds, aiming for the recommended rep range. Rest 30–60 seconds between rounds, or as needed.

1. Arnold Press (Dumbbells)

• Reps: 10–15

• Rounds: 3

  This dynamic shoulder movement starts with palms facing you and rotates as you press upward. Focus on controlled motion and avoid arching your back.

2. Dumbbell Front Raise

• Reps: 10–15

• Rounds: 3

  Target your anterior deltoids (front shoulders) by lifting the dumbbells to shoulder height with a slow and steady tempo.

3. Hammer Curl (Dumbbells)

• Reps: 8–15

• Rounds: 3

  Curl both arms at the same time with palms facing inward throughout the movement. Engage your biceps and keep elbows close to the torso.

4. Romanian Deadlift (RDL)

• Reps: 10–15

• Rounds: 3

  With a slight bend in the knees, hinge at the hips while maintaining a flat back. Stretch and engage the hamstrings and glutes as you return to standing.

5. Sumo Squat (Single Dumbbell)

• Reps: 10–20

• Rounds: 3

  Hold one dumbbell with both hands, feet wider than shoulder-width, toes pointed outward. Drop your hips low while keeping your chest upright.

6. Plank Row

• Reps: 10–15 (each side)

• Rounds: 3

  From a plank position (on knees or toes), row one dumbbell at a time, keeping hips stable and core engaged to avoid rotation.

Coaching Tips 

• Maintain good posture and form quality over quantity.

• Breathe consistently; exhale during effort, inhale during release.

• Modify movements as needed based on your fitness level.

• Stay consistent. Progress is built through discipline and repetition.

This program is ideal for intermediate exercisers looking to build strength and sculpt lean muscle. Add this workout to your weekly training plan 2–3 times per week for best results.