Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesTIME UNDER TENSION —
VERTICAL PUSH/PULL PLAN
Warm-Up · 1 Round
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5-Minute Warm-Up
Follow along this warm-up!
Time Under Tension Circuit · 3 Rounds
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Paused Dips
Do 6–8 reps! If this progression is too difficult for you, step back to a regression based on what you learned in the Primal Three program!
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Paused Pull-Ups
Do 6–8 reps! If this progression is too difficult for you, step back to a regression based on what you learned in the Primal Three program!
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Hanging Leg Raises
Do 8 reps! If this progression is too difficult for you, step back to a regression based on what you learned in the Primal Three program!
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Bulgarian Squat
Do 15 reps each leg!
Cool Down · Stretching · 1 Round
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Follow Along Stretching Routine
Follow along this stretching routine to cool down!