Section 2: Intermediate workout routines
After 8 weeks of the beginner training program, many individuals wish to move to a more
advanced workout. Due to the higher number of sets, the CKD approach becomes possible at
this time. We will assume an average set time of 45” this point in the exercise programs. This
allows a lifting speed of 2-3 seconds up and 2-4 seconds down for an average of 10 reps per set.
An intermediate workout appears in table 2.
Table 2: Intermediate 3 day full body workoutExercise Sets Reps Rest
Leg press* 2 6-8 90”
Calf raise 1 8-10 60”
Leg curl 1 8-10 60”
Bench press* 2 6-8 90”
Row* 2 6-8 90”
Shoulder press 1 8-10 60”
Pulldown to front 1 8-10 60”
Triceps pushdown 1 12-15 60”
Arm curl 1 12-15 60”
Crunch 2 12-15 60”
Back extension 1 8-12 60”* Perform 1-2 warmup sets prior to these exercises.Section 3: Split routines
As trainees progress, they will frequently be unable to recover from working each
bodypart three times weekly. At this time they must move to a split routine. Split routines
allows a greater amount of recovery to occur between sessions as well as allowing more work to
be done for each bodypart.
There are many different ways to split the body. The simplest split is the two day split.
This way, instead of working the whole body in one workout, it is divided into two parts. The main
types of two day splits are:
- The Upper/Lower + abs split
- The Push/Pull+leg split
The Upper/Lower + abs split
With the Upper/Lower split, the upper body is trained one day and lower body + abs the
next training day. A sample upper/lower split routine appears in tables 3 and 4.