Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesSHREDDED GYMNAST —
TIME UNDER TENSION
Build your foundation of strength from the ground up.
Horizontal Push/Pull Plan
A perfect introduction to the Time Under Tension method, using exercises from the Primal Two program. Do this full body workout 2–3 times a week for 4–6 weeks! Do 3–5 sets after warming up. You can also do only the upper body exercises as part of your horizontal push/pull workout as a new stimulus to your muscles.
Vertical Push/Pull Plan
The second plan with the Time Under Tension method, using more intense exercises from the Primal Three program. Do this full body workout 2–3 times a week for 4–6 weeks! Do 3–5 sets after warming up. You can also do only the upper body exercises as part of your vertical push/pull workout as a new stimulus to your muscles.
Combined Plan
A mixed, more complex plan for those who have the basics and need a greater challenge using the Time Under Tension method. Use this plan for 4–6 weeks. You can also do only the upper body exercises as part of your horizontal or vertical push/pull workout as a new stimulus to your muscles.
Shredded Gymnast — Rings
You've completed the Time Under Tension program — continue your journey with the Rings program and master advanced ring skills.