Full Body Intermediate

21-Day Full Body Transformation

Complete body transformation in 3 weeks. This program targets all major muscle groups for balanced fitness.

Days

Videos

~250

Kcal/Day

360

Total Min

Equipment needed: No equipment

Program Schedule

Day 1: Total Body Warm-up

20 min ~250 kcal

Day 2: Upper Body Focus

25 min ~250 kcal

Day 3: Lower Body Power

15 min ~250 kcal

Day 4: Core Integration

20 min ~250 kcal

Day 5: Full Body HIIT

25 min ~250 kcal

Day 6: Strength Endurance

15 min ~250 kcal

Day 7: Rest & Recovery

Rest Day

Day 8: Push Day

25 min ~250 kcal

Day 9: Pull Day

15 min ~250 kcal

Day 10: Leg Day

20 min ~250 kcal

Day 11: Cardio Mix

25 min ~250 kcal

Day 12: Full Body Burn

15 min ~250 kcal

Day 13: Power Training

20 min ~250 kcal

Day 14: Rest & Recovery

Rest Day

Day 15: Total Body Blast

15 min ~250 kcal

Day 16: Functional Fitness

20 min ~250 kcal

Day 17: Athletic Training

25 min ~250 kcal

Day 18: Full Body Finisher

15 min ~250 kcal

Day 19: Strength & Cardio

20 min ~250 kcal

Day 20: Recovery Flow

25 min ~250 kcal

Day 21: Rest & Recovery

Rest Day

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