TrueNorth Intermediate Program

Schedule: 4 Days/Week (Upper/Lower Split)
Goal: Build strength, improve conditioning, and keep balanced mind-body health.
Duration: 6–8 weeks before re-evaluating.

Day 1 – Strength (Upper Body)

Equipment: Dumbbells, cable machine, bench, pull-up bar

  1. Dumbbell Bench Press – 4 sets × 8–10 reps

  2. Seated Row (Cable or Machine) – 4 × 10–12

  3. Overhead Dumbbell Press – 3 × 8–10

  4. Lat Pulldown – 3 × 10–12

  5. Dumbbell Bicep Curl – 3 × 10–12

  6. Cable Triceps Pushdown – 3 × 10–12

  7. Plank – 3 × 30–45 sec

Day 2 – Strength (Lower Body)

Equipment: Dumbbells, cable machine, bodyweight

  1. Goblet Squat (Dumbbell) – 4 × 8–10

  2. Romanian Deadlift (Dumbbell) – 4 × 10

  3. Lunges – 3 × 12 each leg

  4. Leg Press (if available) – 3 × 10–12

  5. Standing Calf Raise – 3 × 15–20

  6. Cable Ab Crunch – 3 × 12–15

Day 3 – Health (Active Recovery & Core)

Focus: Mobility, endurance, and joint health

  1. Treadmill Incline Walk – 15–20 min

  2. Bodyweight Push-Ups – 3 × 10–15

  3. Bodyweight Squats – 3 × 15

  4. Hanging Knee Raise – 3 × 12–15

  5. Banded Shoulder Mobility Drills – 5 min

  6. Stretching / Yoga Flow – 10–15 min

Day 4 – Strength + Conditioning (Full Body)

Equipment: Dumbbells, cable machine, treadmill/rower

  1. Dumbbell Deadlift – 4 × 8

  2. Incline Dumbbell Press – 3 × 8–10

  3. Pull-Ups (or Assisted) – 3 × Max Reps

  4. Dumbbell Step-Ups – 3 × 10 each leg

  5. Farmer’s Carry (Dumbbells) – 3 × 30–40 sec walk

  6. Row Machine Sprints – 5 × 200m (rest 1 min between)

Wisdom Pillar Integration

  • Before each workout: Set an intention (e.g., “Today I’m building discipline.”)

  • After each workout: Reflect on progress in a journal (1–2 minutes).

Health Pillar Integration

  • Nutrition: 80% whole foods, lean proteins, fruits/veggies, and whole carbs.

  • Hydration: 0.6–0.7 oz of water per lb bodyweight daily.

  • Sleep: Aim for 7–9 hours.

Hope Pillar Integration

  • End each workout with gratitude: think of one reason you’re thankful for your health today.

  • Share progress with a friend or partner — lead by example.

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