Intermediate intensity compound movement fitness program

★ Posted on 12-10,2024

Tips: The intensity of this program is medium. The fitness program uses a combination of barbells, dumbbells and other equipment. The exercises are mainly compound movements and are suitable for family exercise. Each exercise can exercise important parts of the body, so it is suitable to do three exercises a week.

If you are looking for a more general fitness plan that requires a certain level of intensity, then this plan is perfect for you.


Do 3 groups of one movement, each group is 10RM. Rest about 1 minute between sets.

Barbell deadlift_1.jpg

Action 1: Barbell Deadlift

Exercise: A: The calf is perpendicular to the thigh, the lower back is slightly arched, the arms are straight and grab the barbell. B Without using your lower back, stand up straight.

chinup_1.jpg

Cross-leg pull-ups

Exercise: A: Hold a horizontal bar and hang with your arms shoulder-width apart and your calves crossed. B: Pull up so that the horizontal bar is level with your shoulders.

Barbell split squat.jpg

Barbell front squat

Exercise: A: Hold the barbell and place it on your back and shoulders, keeping your body upright. B: Take a step forward, lower your body until your front knee is bent at 90 degrees, and then return to the starting position.

One-arm dumbbell press.jpg

One-arm dumbbell press

Exercise: A: Hold a dumbbell with one arm and place it in front of your shoulder. B: Lift the dumbbells with your elbows slightly bent. Do 3 sets of exercises for each hand, each set is 10RM.

Cable surface pull_1.jpg

Forward pull with tensioner

Exercise: A: Hold the adjusted tensioner with both hands straight. B:The rope is pulled toward the front of your face.

Barbell rollout.jpg

Barbell forward slide

Exercise: A: Kneel on your knees, cross your heels, and support the barbell with both hands. B: Slide the barbell forward, lower your body, and then return to the original position. This action is relatively intense, do 5 reps in each group.

Barbell squat.jpg

Barbell Squat

Exercise: A: With your legs slightly wider than your shoulders, grasp the barbell with both hands and place it on the back of your shoulders. B: Keep your waist straight, lower your body, and keep your knees vertical. Then resume the initial action.

chest supports row.jpg

Prone dumbbell row

Exercise: A: Grab a pair of dumbbells and sit on the adjusted dumbbell bench. B: Pull the dumbbells up with both arms and keep your elbows vertical.

Barbell straight leg.jpg

Barbell straight-leg deadlift

Exercise: This action is similar to the first action, the difference is the straight leg pull. Mainly exercises the back.

Close grip desktop press.jpg

Barbell Bench Press

Exercise: A: Lie on the bench and raise the barbell with both hands shoulder-width apart. B: Lower the barbell to your chest.

Barbell curl.jpg

Barbell Curl

Exercise: A: Stand upright and hold the barbell with both hands. You can choose a curved barbell exercise for this action. B: Curl the barbell to flatten the shoulders, bend your elbow slightly when restoring the movement to prevent strain.

Swiss ball jackknife.jpg

Yoga ball leg curls

Exercise: A: Place your legs on the yoga ball and support the ground with push-ups. B: Contract your abdomen and bend your knees, and pull the ball toward your chest. Pause for a while and return to the starting position.

❋ Tags: