Intermediate Level

Intermediate Exercises

Ready to level up? These 356 intermediate exercises will help you build serious strength and take your training to the next level.

BeginnerIntermediateAdvanced

Barbell Bench Press

Barbell Bent Over Row

Upper BackBarbell

Barbell Deadlift

Barbell Decline Bench Press

Barbell Front Squat

Barbell Full Squat

Barbell Incline Bench Press

Barbell Lunge

Barbell Romanian Deadlift

Barbell Sumo Deadlift

Chinup

LatsBody Weight

Dumbbell Fly

Dumbbell Incline Bench Press

Dumbbell Lunge

Arms Overhead Full Situp

Barbell Bench Front Squat

Barbell Bench Squat

Barbell Clean Grip Front Squat

Barbell Front Chest Squat

Barbell Glute Bridge

Barbell Glute Bridge Two Legs on Bench

Barbell Hack Squat

Barbell High Bar Squat

Barbell Incline Row

Upper BackBarbell

Barbell Incline Shoulder Raise

SerratusBarbell

Barbell Lateral Lunge

Barbell Low Bar Squat

Barbell Narrow Stance Squat

Barbell Rear Delt Raise

ShouldersBarbell

Barbell Rear Delt Row

ShouldersBarbell

Barbell Rear Lunge

Barbell Reverse Preacher Curl

Barbell Seated Overhead Press

ShouldersBarbell

Barbell Seated Overhead Tricep Extension

Barbell Side Split Squat

Barbell Skull Crusher

Barbell Speed Squat

Barbell Standing Calf Raise

Barbell Standing Front Raise Over Head

ShouldersBarbell

Barbell Standing Leg Calf Raise

Barbell Standing Overhead Tricep Extension

Barbell Standing Rocking Leg Calf Raise

Barbell Standing Wide Military Press

ShouldersBarbell

Barbell Stepup

Barbell Straight Leg Deadlift

HamstringsBarbell

Barbell Upright Row

ShouldersBarbell

Barbell Wide Bench Press

Barbell Wide Squat

Bent Over Row

Upper BackBarbell

Between Benches Tricep Dip

TricepsBody Weight

Burpee

CardiovascularBody Weight

Bus Driver

ShouldersBody Weight

Cable Crossover Lateral Pulldown

Cable Crossover Reverse Fly

Cable Deadlift

Cable Incline Fly

Cable Incline Pushdown

Cable Judo Flip

Cable Kayak Row

Cable Lateral Raise

Cable Lying Bicep Curl

Cable Middle Fly

Cable Overhead Tricep Extension

Cable Rear Delt Row

Cable Reverse Crunch

Cable Reverse Preacher Curl

Cable Seated Crunch

Cable Seated Rear Lateral Raise

Cable Seated Twist

Cable Shoulder Press

Cable Side Crunch

Cable Standing Crossovers

Cable Standing Kickback

Cable Standing Lift

Cable Twist

Cable Twisting Pull

Cable Up Down Twist

Cable Upright Row

Closer Hack Squat

Decline Crunch

Decline Situp

Deep Push Up

Dumbbell Arnold Press

ShouldersDumbbell

Dumbbell Bent Over Row

Upper BackDumbbell

Dumbbell Contralateral Forward Lunge

Dumbbell Decline Bench Press

Dumbbell Decline Fly

Dumbbell Decline Hammer Press

Dumbbell Decline Tricep Extension

TricepsDumbbell

Dumbbell Decline Twist Fly

Dumbbell Incline Bicep Curl

Dumbbell Incline Fly

Dumbbell Incline Hammer Curl

Dumbbell Incline Hammer Press

Dumbbell Incline Inner Bicep Curl

Dumbbell Incline Palms in Press

Dumbbell Incline Raise

ShouldersDumbbell

Dumbbell Incline Rear Lateral Raise

ShouldersDumbbell

Dumbbell Incline Row

Upper BackDumbbell

Dumbbell Incline Shoulder Raise

SerratusDumbbell

Dumbbell Incline T-raise

ShouldersDumbbell

Dumbbell Incline Twisted Flyes

Dumbbell Incline Y-raise

Upper BackDumbbell

Dumbbell Lateral to Front Raise

ShouldersDumbbell

Dumbbell Lying Rear Delt Row

Upper BackDumbbell

Dumbbell Lying Rear Lateral Raise

ShouldersDumbbell

Dumbbell Pronated Grip Tricep Extension

TricepsDumbbell

Dumbbell Rear Delt Raise

ShouldersDumbbell

Dumbbell Rear Delt Row

ShouldersDumbbell

Dumbbell Rear Fly

ShouldersDumbbell

Dumbbell Rear Lateral Raise

ShouldersDumbbell

Dumbbell Rear Lunge

Dumbbell Reverse Bench Press

Dumbbell Reverse Fly

ShouldersDumbbell

Dumbbell Reverse Preacher Curl

Dumbbell Romanian Deadlift

Dumbbell Rotation Reverse Fly

ShouldersDumbbell

Dumbbell Standing Front Raise Above Head

ShouldersDumbbell

Dumbbell Standing Overhead Press

ShouldersDumbbell

Dumbbell Stepup

Dumbbell Stepup Lunge

Dumbbell Stiff Leg Deadlift

Dumbbell Straight Leg Deadlift

Dumbbell Twisting Bench Press

TricepsDumbbell

Frankenstein Squat

Glute Bridge March

GlutesBody Weight

Hack Squat

Hyght Dumbbell Fly

Incline Pushup

ChestBody Weight

Incline Twisting Situp

Inverted Row with Straps

Upper BackBody Weight

Jump Squat

GlutesBody Weight

Kettlebell Arnold Press

ShouldersKettlebell

Landmine Lateral Raise

ShouldersBarbell

Legs Up Weighted Russian Twist

Overhead Crunch

Power Point Plank

Pushup Inside Leg Kick

GlutesBody Weight

Pushup on Lower Arms

TricepsBody Weight

Pushup Plus

ChestBody Weight

Reverse Hyperextension

Russian Twist

Semi Squat Jump

CardiovascularBody Weight

Shoulder Tap Pushup

ChestBody Weight

Side Pushup

TricepsBody Weight

Smith Bent Over Row

Upper BackSmith Machine

Smith Decline Bench Press

ChestSmith Machine

Smith Hack Squat

GlutesSmith Machine

Smith Incline Shoulder Raises

SerratusSmith Machine

Smith Low Bar Squat

GlutesSmith Machine

Smith Machine Clean Grip Front Squat

GlutesSmith Machine

Smith Machine Incline Tricep Extension

TricepsSmith Machine

Smith Standing Military Press

ShouldersSmith Machine

Smith Upright Row

ShouldersSmith Machine

Walking Lunge

GlutesBody Weight

Weighted Crunch

Weighted Decline Situp

Weighted Donkey Calf Raise

CalvesBody Weight

Weighted Front Plank

Weighted Kneeling Step with Swing

ShouldersBody Weight

Weighted Lunge with Swing

GlutesBody Weight

Weighted Russian Twist

Weighted Squat

GlutesBody Weight

Weighted Stretch Lunge

GlutesBody Weight

Weighted Svend Press

ChestBody Weight

Wide Hand Push Up

ChestBody Weight

Alternating Narrow Grip Seated Row

Upper BackMachine

Arms Apart Circular Toe Touch

GlutesBody Weight

Backward Jump

QuadsBody Weight

Balance Board

QuadsBody Weight

Barbell Close Grip Bench Press

Barbell Decline Wide Grip Press

Barbell Good Morning

HamstringsBarbell

Barbell Pendlay Row

Upper BackBarbell

Barbell Prone Incline Curl

Barbell Pullover

Barbell Rack Pull

Barbell Reverse Grip Skullcrusher

Barbell Seated Close Grip Concentration Curl

Barbell Seated Good Morning

Barbell Seated Twist

Barbell Single Leg Split Squat

Barbell Skier

ShouldersBarbell

Barbell Thruster

ShouldersBarbell

Barbell Wide Grip Upright Row

ShouldersBarbell

Bear Crawl

CardiovascularBody Weight

Bent Over Row with V Bar

Upper BackMachine

Bodyweight Drop Jump Squat

GlutesBody Weight

Bodyweight Kneeling Tricep Extension

TricepsBody Weight

Cable Alternate Shoulder Press

Cable Alternate Tricep Extension

Cable Drag Curl

Cable Kneeling Crunch

Cable Palm Rotational Row

Upper BackCable

Cable Pull Through

Cable Single Arm Lateral Raise

Cable Single Arm Pulldown

Cable Single Arm Reverse Grip Tricep Extension

Cable Standing Twist Row

Upper BackCable

Captains Chair Straight Leg Raise

Close Grip Pushup

TricepsBody Weight

Crab Twist Toe Touch

Cross Body Bridge Mountain Climber

Diamond Pushup

TricepsBody Weight

Dumbbell Alternate Hammer Preacher Curl

Dumbbell Clean

Dumbbell Cross Face Lying Extension

TricepsDumbbell

Dumbbell Cuban Press

ShouldersDumbbell

Dumbbell Incline Alternate Press

Dumbbell Incline Single Arm Fly

Dumbbell Incline Single Arm Press

Dumbbell Iron Cross

ShouldersDumbbell

Dumbbell Palms in Incline Bench Press

TricepsDumbbell

Dumbbell Prone Incline Curl

Dumbbell Prone Incline Hammer Curl

Dumbbell Pullover

Dumbbell Push Press

ShouldersDumbbell

Dumbbell Scott Press

ShouldersDumbbell

Dumbbell Seated Bent Over Tricep Extension

TricepsDumbbell

Dumbbell Seated Bicep Curl to Shoulder Press

Dumbbell Single Arm Bench Fly

Dumbbell Single Arm Decline Chest Press

Dumbbell Single Arm Hammer Preacher Curl

Dumbbell Single Arm Incline Chest Press

Dumbbell Single Arm Reverse Preacher Curl

Dumbbell Single Arm Shoulder Press

ShouldersDumbbell

Dumbbell Single Leg Calf Raise

Dumbbell Single Leg Deadlift

Dumbbell Single Leg Split Squat

Dumbbell Standing Around World

ShouldersDumbbell

Dumbbell Tate Press

TricepsDumbbell

EZ Bar Anti Gravity Press

ShouldersEZ Bar

EZ Bar Reverse Grip Preacher Curl

Forward Jump

QuadsBody Weight

Front Plank with Twist

Hack Single Leg Calf Raise

Hanging Leg Hip Raise

Head Supported Dumbbell Rear Lateral Raise

ShouldersDumbbell

Horizontal Single Leg Press

Jackknife Situp

Kettlebell Front Squat

GlutesKettlebell

Kettlebell Lunge Pass Through

GlutesKettlebell

Kettlebell Two Arm Military Press

ShouldersKettlebell

Landmine 180

Lunge with Twist

Lying Leg Raise Flat Bench

Modified Hindu Pushup

ChestBody Weight

Pushup to Side Plank

Scissor Jumps

CardiovascularBody Weight

Seated Good Morning

Shoulder Tap

Side Bridge Hip Abduction

AbductorsBody Weight

Single Arm Bent Over Row

Upper BackBarbell

Single Arm Lateral Wide Pulldown

Single Leg Donkey Calf Raise

CalvesBody Weight

Single Leg Press

Skater Hops

CardiovascularBody Weight

Smith Bent Knee Good Morning

GlutesSmith Machine

Smith Close Grip Bench Press

TricepsSmith Machine

Smith Decline Reverse Grip Press

ChestSmith Machine

Smith Incline Reverse Grip Press

ChestSmith Machine

Smith Reverse Grip Press

ChestSmith Machine

Smith Seated Single Leg Calf Raise

CalvesSmith Machine

Smith Single Leg Floor Calf Raise

CalvesSmith Machine

Smith Single Leg Split Squat

QuadsSmith Machine

Straight Leg Incline Hip Raise

Suspended Row

Upper BackBody Weight

T-Bar Reverse Grip Row

Upper BackMachine

Trap Bar Deadlift

Twist Hip Lift

GlutesBody Weight

Twisted Leg Raise

Wall March Sit

GlutesBody Weight

World's Greatest Stretch

HamstringsBody Weight

Wrist Roller

ForearmsBody Weight

Band Close Grip Pushup

TricepsResistance Band

Band Jack Knife Situp

AbsResistance Band

Band Kneeling Twisting Crunch

AbsResistance Band

Band Lying Straight Leg Raise

AbsResistance Band

Band Push Situp

AbsResistance Band

Band Single Arm Single Leg Split Squat

QuadsResistance Band

Band Single Arm Twisting Chest Press

ChestResistance Band

Band Single Arm Twisting Seated Row

Upper BackResistance Band

Band Single Leg Calf Raise

CalvesResistance Band

Band Single Leg Reverse Calf Raise

CalvesResistance Band

Band Single Leg Split Squat

QuadsResistance Band

Band Twisting Overhead Press

ShouldersResistance Band

Band V-up

AbsResistance Band

Barbell Decline Close Grip to Skull Press

Barbell Drag Curl

Barbell Incline Close Grip Bench Press

Barbell Reverse Grip Bent Over Row

Upper BackBarbell

Barbell Reverse Grip Incline Bench Row

Upper BackBarbell

Barbell Single Arm Bent Over Row

Upper BackBarbell

Barbell Standing Close Grip Military Press

ShouldersBarbell

Cable Floor Seated Wide Grip Row

Upper BackCable

Cable Reverse Grip Pulldown

Upper BackCable

Cable Seated Single Arm Alternate Row

Upper BackCable

Cable Single Arm Bent Over Row

Upper BackCable

Cable Single Arm Kneeling High Row

Upper BackCable

Cable Standing Crunch

Cable Standing Single Arm Tricep Extension

Close Grip Chinup

LatsBody Weight

Dumbbell Alternate Side Press

ShouldersDumbbell

Dumbbell Close Grip Press

TricepsDumbbell

Dumbbell Decline Single Arm Hammer Press

TricepsDumbbell

Dumbbell Incline Bench Curl

Dumbbell Incline Single Arm Hammer Press

TricepsDumbbell

Dumbbell Incline Single Arm Lateral Raise

ShouldersDumbbell

Dumbbell Lying Single Arm Press

Dumbbell Lying Single Arm Rear Lateral Raise

ShouldersDumbbell

Dumbbell Palm Rotational Bent Over Row

Upper BackDumbbell

Dumbbell Reverse Grip Incline Bench Arm Row

Upper BackDumbbell

Dumbbell Single Arm Overhead Carry

ShouldersDumbbell

Dumbbell Single Arm Reverse Grip Press

Dumbbell Single Leg Deadlift with Stepbox Support

Dumbbell Standing Bent Over Tricep Extension

TricepsDumbbell

Dumbbell Standing External Shoulder Rotation

ShouldersDumbbell

EZ Bar Decline Close Grip Face Press

EZ Bar Lying Tricep Extension

Face Pull

Intermediate Hip Flexor and Quad Stretch

QuadsResistance Band

Kettlebell Double Push Press

ShouldersKettlebell

Kettlebell Figure 8

Kettlebell Hang Clean

HamstringsKettlebell

Kettlebell Seated Press

ShouldersKettlebell

Kettlebell Seated Two Arm Military Press

ShouldersKettlebell

Kettlebell Seesaw Press

ShouldersKettlebell

Kettlebell Sumo High Pull

TrapsKettlebell

Kettlebell Swing

GlutesKettlebell

Kettlebell Thruster

ShouldersKettlebell

Kettlebell Two Arm Clean

ShouldersKettlebell

Kettlebell Two Arm Row

Upper BackKettlebell

Kneeling Twist

Medicine Ball Catch and Overhead Throw

LatsMedicine Ball

Medicine Ball Overhead Slam

Upper BackMedicine Ball

Medicine Ball Single Arm Slam

AbsMedicine Ball

Medicine Ball Supine Chest Throw

TricepsMedicine Ball

Narrow Neutral Grip Chinup

Upper BackBody Weight

Single Arm Lateral High Row

Upper BackMachine

Single Leg Calf Press on Leg Press

Single Leg Platform Slide

HamstringsBody Weight

Smith Machine Decline Close Grip Bench Press

TricepsSmith Machine

Smith Reverse Grip Bent Over Row

Upper BackSmith Machine

Smith Wide Grip Decline Bench Press

ChestSmith Machine

Dumbbell Standing Single Arm Palm in Press

ShouldersDumbbell

Kettlebell Alternating Hang Clean

ForearmsKettlebell

Kettlebell Alternating Press

ShouldersKettlebell

Kettlebell Alternating Press on Floor

ChestKettlebell

Kettlebell Alternating Row

Upper BackKettlebell

Kettlebell Double Alternating Hang Clean

BicepsKettlebell

Kettlebell Single Arm Floor Press

ChestKettlebell

Kettlebell Single Arm Jerk

ShouldersKettlebell

Kettlebell Single Arm Military Press to the Side

ShouldersKettlebell

Kettlebell Single Arm Push Press

ShouldersKettlebell

Kettlebell Single Arm Row

Upper BackKettlebell

Single Leg Bridge with Outstretched Leg

GlutesBody Weight

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