4 Week Intermediate Bodyweight Workout Routine (Workout At Home Series) by Troy Adashun - Read Online
4 Week Intermediate Bodyweight Workout Routine (Workout At Home Series)
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The intermediate workout guide builds on the 4 week beginner’s workout guide program.

Now that you have built up your fitness base it is time to start the process of building lean muscle and burning fat.

The intermediate workout guide starts to become very challenging and is designed to give you a well rounded physique.

Each of the workouts in the intermediate guide are tailored to give you a full body workout. All of the intermediate workouts stress the importance of upper body, lower body, and abdominal strength while putting a strong emphasis on fat burning with plyometric and interval training.

The beauty of the intermediate workout guide is that all of these intense exercises can be done with absolutely no equipment! These workouts are fun, challenging, and constantly challenge your body in new ways.

The intermediate workout guide is designed to get you up to the advanced level workout guide in a 4 week period. You will work out 3 days per week and the workouts will build in intensity until you are ready for the advanced workout guide after week four.

Published: Rachel Edison on


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4 Week Intermediate Bodyweight Workout Routine (Workout At Home Series) - Troy Adashun

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About Troy Adashun

Troy Adashun is a graduate of World Renown Sports Academy IMG in Bradenton, FL. He attended the Basketball Academy and trained alongside many top professional athletes. This is where Troy’s passion for health, fitness, and maximizing your genetic potential started.

Since graduating from IMG academy, Troy has over 10 years of self-taught and University Level education in exercise science, Fitness, Nutrition, Anatomy, and radical training techniques.

Troy graduated from the University of Central Florida with a Bachelor’s in Business and a minor in Exercise Science in August of 2010.

Troy is currently living in Florida and is a Health and Fitness Writer, Fitness Model, and Actor. His movie debut will be released in October of 2013, and is titled Project Urban Legend, or P.U.L.


This workout program will continue to build on the 4 week beginner’s workout program. The workouts are designed to give you the optimal amount of fat loss and lean muscle building while focusing on a full body workout routine.

The workouts will get more intense and are structured to consistently build up your upper body, lower body, and core strength. All of the workouts have a great combination of upper body, lower body, full body, and abdominal workout routines.

The intermediate workout program also introduces some light plyometrics which in my opinion are much more effective than traditional cardio for fat loss. Make sure you pay attention to the rest times and structure of each workout.

You will continue to perform 3 full body workouts per week with this workout plan. You should make sure that you are resting at least a day between the workouts to give your body the optimal amount of rest time to build lean muscle and burn fat. The workouts will get harder and harder leading up to a taste of the advanced workout program in the week four workouts.

Before you read any further, please watch the following free video that shows you the evolution of natural muscle building techniques.

Important Video: The Evolution of Muscle Building


Week 1 - Workout One

Exercise One: Mountain Climbers

Routine: Time your Mountain Climbers for 60 Seconds per Set. Perform 2 Sets total. Rest periods should be between 90 and 120 seconds.

Description: You should start the mountain climber exercise by placing your feet staggered behind you. For example, your right knee should be in front of your left leg with your right leg bent forward and your left leg straight behind. You can start the mountain climber exercise with your hands spread apart about 2 feet or 24 inches. With your hands placed firmly on the ground, alternate your leg positions back and forth as if to simulate climbing a wall or mountain.

Click here for the video demonstration