Intermediate

quarantine home workout program
Week 1 - 7 workouts
Week 1
workout
Day 1: Full Body
Free
workout
Day 2: Upper Body
Free
workout
Day 3: Lower Body
Free
workout
Day 4: Abs
Free
workout
Day 5: Cardio
Free
rest
Day 6: Rest
Free
rest
Day 7: Rest
Free
Week 2 - 7 workouts
Week 2
workout
Day 8: Legs
Free
workout
Day 9: Shoulders
Free
workout
Day 10: Back
Free
workout
Day 11: Chest
Free
workout
Day 12: Arms
Free
workout
Day 13: Abs
Free
rest
Day 14: Rest
Free
Week 3 - 7 workouts
Week 3
workout
Day 15: Full Body
Free
workout
Day 16: Upper Body
Free
workout
Day 17: Lower Body
Free
workout
Day 18: Abs
Free
workout
Day 19: Cardio
Free
rest
Day 20: Rest
Free
rest
Day 21: Rest
Free
Week 4 - 7 workouts
Week 4
workout
Day 22: Legs
Free
workout
Day 23: Shoulders
Free
workout
Day 24: Back
Free
workout
Day 25: Chest
Free
workout
Day 26: Arms
Free
workout
Day 27: Abs
Free
rest
Day 28: Rest
Free