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Back in the Game - Intermediate Program

Young Savage Fitness LLC

Weightlifting, Functional Fitness, Functional Training, Strength & Conditioning, Women's Training, Personal Training, Speed, General Fitness
Coach
Liana Giangiulio

An intermediate to advanced workout program for people who have been going to the gym for a while but need a specific program to follow - no guesswork, no missing links, no crazy new lifts to learn, but for sure NOT boring. Get yourself back in the game. Fit for specialized gyms or commercial gyms alike.

FEATURES: 3 Full Body Strength Days paired with Conditioning Days - so that you're a well rounded athlete.

Athlete should feel good doing: squats, some kettlebell work, push ups, dead hangs ...and should be excited for some timed metabolic conditioning portions.

This program is straight foward, manageable, and geared towards results.

$40
Get Back in the Game - Intermediate Program
Features
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Programming 4 days per week
3 strength / conditioning days with one long sustained cardio day written out for you to follow step by step.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. TrainHeroic's format is informative, easy to use, and keeps track of all your success!
Equipment
Required
Dumbbells // Kettlebells // Pulley machine // Stationary bike (or another cardio machine) // Big loop bands
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

WORLD'S GREATEST STRETCH

2 x 3

A2

Glute Bridge

2 x 10

A3

Band Pull-Apart

2 x 20

B1

Goblet Squat

10, 8, 6, 6

B2

Seated DB Press

4 x 10

C1

Dumbbell RDL

3 x 10

C2

Chest-Supported DB Row

3 x 10

D1

Wall Sit

3 x 0:30

D2

Push-Up

3 x 10

E

Stationary Bike

8 x 1:00

Tuesday
Day 2

A1

Hollow Hold

2 x 0:20

A2

WORLD'S GREATEST STRETCH

2 x 3

A3

Hindu Push-Up

2 x 5

B1

DB Split Squat

4 x 8

B2

1-Arm KB Row

4 x 8

C1

Wide Incline Push Up

4 x 8

C2

Double KB Front Squat

4 x 10

D1

Cable Facepull

3 x 12

D2

Single Leg RDL

3 x 5

E

Medicine Ball Slam

1 x 40 @ 10 lb

Thursday
Day 3

A1

Inchworm Shoulder Tap

2 x 10

A2

WORLD'S GREATEST STRETCH

2 x 3

A3

Air Squat

2 x 15

B1

Incline DB Bench Press

4 x 10

B2

Side Lunge

4 x 6

C1

Hip Thrust

3 x 20

C2

Single Leg Touchdown Squat

3 x 5

D1

Dead Hang

@ 0:20

D2

Bench Dips

3 x 15

Friday
Long Sustained Cardio Day 1

A

Stationary Bike

1 x 30:00

Coach
More from Young Savage Fitness LLC
coach-avatar Liana Giangiulio

Liana is a queer trainer who has worked with more than 100 in-person clients in Boston, Philadelphia, and New York. Their specialities include strength training, functional fitness, powerlifting, and creating safe LGBTQIA+ workout spaces. They compete in Strongman and powerlifting meets, perform in a salsa troupe, and strive to bring a well-rounded and disciplined approach to their programing.

Back in the Game - Intermediate Program
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