Humankind Intermediate Workouts


Quicklinks:
week 1 | week 2 | week 3 | week 4 | week 5 | week 6 | week 7 | week 8 | week 9 | week 10 | week 11 | week 12

Looking to start a little slower? Check out the beginner workouts!

Week 1

Machines & cables
Rest on Saturday and Sunday

Week 2

Cables & free weights
Rest on Sunday

Week 3

Compound movements & hill cardio
Rest on Sunday

Hill style cardio: starting with a low intensity, gradually increasing to peak performance, and then lowering back down.

Week 4

Splits & Interval cardio
Rest on Sunday

Week 5

Splits & Interval cardio
Rest on Sunday

Week 6

Increase volume, intro to supersets & burnouts
Rest on Sunday

Week 7

Increasing volume, intro to supersets & burnouts
Rest on Sunday

Week 8

HEAVIER weight, LESS reps, MORE sets, MORE time under tension
Go slower on the lowering portion of all movements and powerful on the lifting portion

Rest on Sunday

Week 9

HEAVIER weight, LESS reps, MORE sets, MORE time under tension
Go slower on the lowering portion of all movements and powerful on the lifting portion

Rest on Sunday

Week 10

Deloading week – lighter weight, less volume, give your body a break
Rest on Sunday

Week 11

Finish strong and maintain
These are the last two weeks, don’t quit now
Rest on Sunday

Week 12

Finish strong and maintain
This is our last week! Push it!
Rest on Sunday