ESEH FITNESS - 3-Day Intermediate Workout Program

 This program is structured as a 3-day full-body split, designed for those who have mastered the beginner routine and are ready to increase intensity, volume, and complexity. Each session is approximately 75-90 minutes, including a dedicated warm-up, challenging weightlifting, targeted cardio, and core work. 

Consistency and proper form are paramount. Aim for 3-4 working sets on most exercises and reduce repetitions to focus on either heavier weights (strength) or explosive movements (power).