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    humanfitproject

    humanfitproject
    Show your body some love with these low intensity Show your body some love with these low intensity routines.

Go to humanfitproject.com (or swipe up on today’s Story). #humanfitproject #lowimpact #valentinesday
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Load More... Follow on Instagram
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The 4-week Intermix workout plan for building more lean muscle in less time

April 20, 2018

When the weather is great, no one wants to spend too much time cooped up in the gym. The 4-week Intermix workout plan by HFP contributor Bryan Olson (@thebryandavidolson) is the perfect solution for building lean muscle when you want to keep training time to a minimum. Another added bonus: cardio is kept to a minimum too.

There’s two parts: weight lifting days and conditioning days. Only two days are in the gym and three can be done outdoors or at-home.

How the Intermix plan works

The weight lifting days (two) are solely focused on building rock-solid lean muscle with the five big lifts: squat, deadlift, bench press, row, and overhead press. You’ll perform each exercise for 10 reps and rest for approximately 90 seconds. This is a sweet spot for building mass.

Need some tips and cues on how to do the main lifts better? Check out our how-to guide of the best exercises for men and women

In between the weight lifting days are the bodyweight-only conditioning workouts (three). These routines will compliment the muscle-building routines and act as fat-loss accelerators. They’re high-intensity, non-stop circuits to get your heart rate elevated and metabolism firing.

With the combination of these two, you’ve essentially transformed your body into a lean, mean, muscle-building machine. You’re bulking up and cutting fat, simultaneously.

Want more gut-busting, metabolism-stoking routines? Check out our 5 high-intensity Hurricane workouts for fat-loss.

Directions

Work out for five days straight, then rest for two days. Day 1 and day 4 are in the gym, day 2, 3, and 5 are outdoors or at-home. Follow the plan for 4 weeks then cycle through another round but increase the weight used. Or, transition onto another program. If you want more mass, try our 4-week Bulk Up plan. More strength? Try the 4-week Pre-cut plan or the 3-day Monster plan. If you want a similar program, check out our Quick-Switch workout plan. If you’re looking for more weight training, check out the BUILT for the BEACH v2 workout plan.

The Intermix Workout Routines

DAY 1 — In the gym


1. BACK SQUAT 3-5 sets 10 reps rest 90 sec

2. BENCH PRESS 3-5 sets 10 reps rest 90 sec

3. BENT-OVER ROW 3-5 sets 10 reps rest 90 sec

4. OVERHEAD PRESS 3-5 sets 10 reps 90 sec

DAY 2 — Outdoor/at-home


Complete 3 rounds with 60 seconds rest
1A. BURPEE x 10
1B. MOUNTAIN CLIMBER x 20
1C. FLUTTER KICK x 30

Complete 3 rounds with 60 seconds rest
2A. PUSH UP x 10
2B. JUMPING SPLIT SQUAT x 20
2C. HOLLOW ROCK x 30

Complete 3 rounds with 60 seconds rest
3A. JUMP SQUAT x 10
3B. ICE SKATERS x 20
3C. JUMPING JACKS x 30

Day 3 — Outdoor/at-home


1. RUN 1-2 miles

Repeat the following circuit until 100 reps are reached.
2A. PUSH UPS x 10
2B. SQUATS x 10
2C. PLANK SHOULDER TAPS x 10
2D. SUPERMAN x 10

3. RUN 1-2 miles

Day 4 — In the gym


1. DEADLIFT 3-5 sets 10 reps rest 90 sec

2. BENCH PRESS 3-5 sets 10 reps rest 90 sec

3. FRONT SQUAT 3-5 sets 10 reps rest 90 sec

4. OVERHEAD PRESS 3-5 sets 10 reps 90 sec

Day 5 — Outdoor/at-home


1. JUMP ROPE x 4 minutes with no rest.

2. DB THRUSTER x 20 seconds on. 10 seconds off. Complete for 4 minutes.

3. DB RENEGADE ROW WALKS x 20 seconds on. 10 seconds off. Complete for 4 minutes.

4. 40 YARD DASH x Sprint very minute on the minute for 4 minutes.

5. LUNGES FOR TIME x 4 minutes with no rest.

This workout series was originally produced by HFP for MensFitness.com.

at-home workoutsbodybuildingintermixoutdoor workoutsquick workoutsworkout routine
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6 Comments


Timothy
April 28, 2018 at 9:34 am
Reply

This one looks brutal. I will definitely be giving it a try this year. Maybe between the built for the beach programs.



    HFP EDIT
    May 9, 2018 at 11:43 pm
    Reply

    Awesome, Timothy! Get after it! Thanks for the comment.

Von white
May 21, 2018 at 7:32 am
Reply

Love the fact that you give us a time limit to this HIIT challenges. Bring out the competition in us. Thank you.



    HFP EDIT
    May 22, 2018 at 9:12 am
    Reply

    Glad you like it. Thanks for the comment.

J dizzle
June 1, 2018 at 6:28 pm
Reply

I’m really liking this program.



    HFP EDIT
    June 7, 2018 at 11:17 am
    Reply

    Thanks for letting us know. That’s great to hear!

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  • Instagram

    humanfitproject

    humanfitproject
    Show your body some love with these low intensity Show your body some love with these low intensity routines.

Go to humanfitproject.com (or swipe up on today’s Story). #humanfitproject #lowimpact #valentinesday
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Load More... Follow on Instagram
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