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.
6 Comments
This one looks brutal. I will definitely be giving it a try this year. Maybe between the built for the beach programs.
Awesome, Timothy! Get after it! Thanks for the comment.
Love the fact that you give us a time limit to this HIIT challenges. Bring out the competition in us. Thank you.
Glad you like it. Thanks for the comment.
I’m really liking this program.
Thanks for letting us know. That’s great to hear!