F.I.E. Intermediate Sample

Written By Ideen Chelengar

Right from the 2026 updated, F.I.E. Intermediate workout plan, this efficient but thorough full body lift covers all your bases:

  • Fundamental lower, upper, and core movements balancing pushes and pulls (front and back of body)

  • Guidance on increasing weight each set as you decrease reps - the way pros lift.

  • You decide the weights, but aim to challenge yourself.

Link for PDF and Table below, GIFS below that. Link to full programs as well for those interested. Enjoy!

FIE intermediate PDF
full workout plans

A Block

Goblet Squat

Bent Over Row

OH ISO DB Dead Bug

B Block

Bench Supported SLDL

Seated Shoulder Press

C Block

Alternating Bicep Curl

DB Overhead Tricep Extension

D Block

Side Plank Hip Lifts

Flutters

Ideen Chelengar
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