As listed in the weight training guide this program will involve a light warm up followed by another 3 sets per major muscle group, along with some work on the smaller muscles as well. The four set routine may involve increases in resistance. The first set is considered a warm up set using a light weight of around 15-20 repetitions. The second set is a build up set using a moderate weight for around 12-15 repetitions. The 3rd and 4th set are the harder sets using a moderately solid weight for around 10-12 repetitions. The intermediate routine is also conducted 2 or 3 time per week and may look like this.

• Warm up: Cardio 5-10 minutes easy.
• Legs: Squats (set 1) 15-20 reps (2) 12-15 reps (3) 10-12 (4) 10-12.
• Chest: Bench Press (set 1) 15-20 reps (2) 12-15 reps (3) 10-12 (4) 10-12.
• Back: Lat Pulldown (set 1) 15-20 reps (2) 12-15 reps (3) 10-12 (4) 10-12.
• Seated Row: (set 1) 12-15 reps (2) 10-12 (3) 10-12.
• Biceps: Bicep curls (set 1) 12-15 reps (2) 10-12 (3) 10-12.
• Shoulders: Shoulder press (set 1) 15-20 reps (2) 12-15 reps (3) 10-12 (4) 10-12.
• Triceps: Tri pushdowns (set 1) 12-15 reps (2) 10-12 (3) 10-12.
• Abdominals: Crunches 3 sets of 25 reps
• Lower Back: Fit ball 3 sets of 10-12 reps slow and controlled
• Stretch: Whole body - Passive.