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Intermediate lifters are defined as lifters who have been training consistently for longer than 1 year. While their programs can still be very simple, lifters in this category have to deploy a few more strategies to continually make progress.

These strategies include…

  • Additional exercises to the main lifts to help strengthen weak points.
  • Changing the set and rep schemes to provide different types of stress to the body.
  • Adding additional training days to the program.

While the intermediate phase can be a very constructive phase, many people don’t get too far into this phase because of the additions and changes that have to made to a program to ensure continued results.


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