5-day gym workout – Day 2 – intermediate

strength trainingIntermediateAllUpdated 27/02/2026

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Goal

Develop functional strength and stability with compound exercises. Intermediate workout: strength training: 5 days at the gym. Day 2. Progress loads or repetitions each week while keeping a full, controlled range of motion. Keep your technique controlled, progress gradually and stop if pain appears.

Workout plan

Front shoulder press with barbell seated with backrest

#1Intermediate

Front shoulder press with barbell seated with backrest

4 setsRepeticiones 15,12,8,6

Shoulder press Arnold

#2Beginner

Shoulder press Arnold

4 setsRepeticiones 15,12,8,6

Shoulder shrug with barbell standing

#3Intermediate

Shoulder shrug with barbell standing

4 setsRepeticiones 15,12,8,6

Upright row with barbell cable machine standing

#4Intermediate

Upright row with barbell cable machine standing

4 setsRepticions 15 -12-8-6

Lateral shoulder raise with dumbbells

#5Intermediate

Lateral shoulder raise with dumbbells

4 setsRepeticiones 15,12,8,6

Front raise with dumbbells on an incline bench

#6Intermediate

Front raise with dumbbells on an incline bench

4 setsRepeticiones 15,12,8,6

Hip flexion on a machine of parallel bars

#7Intermediate

Hip flexion on a machine of parallel bars

3 sets30 repsHas the repeticiones que puedas.

Pelvic raise in vertical

#8Beginner

Pelvic raise in vertical

3 sets30 reps

Plank with support of forearms

#9Beginner

Plank with support of forearms

3 sets30 reps