Copyright © 2019 25seven Shredding Program | Dejan Stipke INTERMEDIATE 1 Introduction “Good, better, best. Never let it rest. Till your good is better and your better is best.“ You have the will, the dedication and most of all the potential to become the person you want to be. You decided to finally progress by choosing my intermediate program. It’s time to get started! Let’s kickstart your strength and muscle development by following this plan dedicated. The only thing between you and your success is your comfort zone and IF you leave it to follow the instructions of this program. Have fun and keep grinding! Do every exercise slowly and with full control. Feel the contacting muscles and the stretch. Mind and body connection is very important. If you can’t do the recommended reps or sets, lower it to your level and slowly increase in upcoming weeks! Finish all 5 sets of the first exercises and move on to the second, third, etc. until you finish the whole workout. Advised break between sets and exercises is 45-60 seconds. Every exercise is linked to a video which explains the execution of it. Copyright © 2019 25seven Shredding Program | Dejan Stipke 1 Day 1 Scapular Pulls 4 sets Muscle ups 4 sets negative muscle ups 3 sets pull ups 4 sets hammer pulls 4 sets superman raises 4 sets crunches 4sets lying leg raises 4 sets 12 reps 5 reps 3 reps 8 reps 12 reps ABs 12 reps 15 reps 12 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Back week 1 Day 2 power push ups 4 sets wide push ups 4 sets incline push ups 5 sets diamond push ups 4 sets incline diamond push ups 4 sets dips 4 sets 10 reps 8 reps 12 reps 8 reps 8 reps 8 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven CHEST week 1 Day 3 jump squats 4 sets squats 4 sets closed leg squats 4 sets bulgarian lunges 4 sets single leg calf raises 5 sets hanging leg raises 5 sets sit ups 5 sets 10 reps 15 reps 12 reps 12 reps ABS 15 reps 12 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven LEGS week 1 Day 4 handstand practice 10 min wall handstand push up 4 sets pike push ups 4 sets hindu push ups 4 sets trx y pulls 4 sets planch lean hold 3 sets 5 reps 15 reps 15 reps 15 reps 15 sec Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven shoulders week 1 Day 5 chin ups 4 sets hammer pulls 4 sets trx bicep curls 4 sets dips 4 sets diamond push ups 4 sets tricep extension 4sets t cross sit ups 5 sets russian twist 5 sets 10 reps 8 reps 15 reps 8 - 10 reps 8 reps ABS 12 reps 12 reps 12 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven arms week 1 Day 6 week 1 Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Rest day Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 7 week 1 Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Rest day Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 1 scalpular pulls 4 sets muscle ups 4 sets Jump muscle up 4 sets closed grip pull up 4 sets lying pull up 4 sets hammer pull ups 4 sets trx australian pulls 4 sets 15 reps 5 reps 8 reps 10 reps 10 reps 8 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven BACK week 2 Day 1 ABS week 2 Heel touch sit ups 4 sets plank hold 4 sets 12 reps Created by: Dejan “Stipke” Stipic In colaboration with: 25seven 45 sec Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 2 plyometric push ups 4 sets wide push ups 4 sets incline push ups 5 sets decline push ups 4 sets diamond push ups 4 sets 8 reps 12 reps 12 reps 10 reps 8 - 12 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven CHEST week 2 Day 3 box jumps 4 sets squats 5 sets assisted pistol squats 4 sets lunges 4 sets elevated hamstring bridges 4 sets calf raises 5 sets hanging knee raises 4 sets knee ins 4 sets 12 reps 12 reps 8 reps 12 reps 12 reps ABS 15 reps 15 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven LEGS week 2 Day 4 handstand practice 10 min assisted handstand push ups 4 sets elevated pike push ups 4 sets pseudo push ups 4 sets trx i pulls 4 sets lying rear delt press 4sets 5 reps 5 reps 8 reps 15 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven SHOULDERS week 2 Day 5 closed grip chin ups 4 sets hammer pull ups 4 sets australian chin ups 4 sets chin up hold | Diamond Push ups 4 sets bench dips 4 sets tricep extension 4sets 10 - 12 reps 8 - 10 reps 15 reps 10 sec | 10 reps 15 reps 12 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven ARMS week 2 Day 5 ABS week 2 hanging side leg raises 5 sets v sit ups 4 sets 10 reps Created by: Dejan “Stipke” Stipic In colaboration with: 25seven 10 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 6 week 2 Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Rest day Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 7 week 2 Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Rest day Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 1 scapular pulls 5 sets muscle ups 4 sets wide pull ups 4 sets trx australian pulls 5 sets superman raises (just legs) 4 sets 15 reps 5 reps 8 reps 15 reps 12 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven BACK week 3 Day 1 ABS week 3 crunches 4 sets lying leg raises 4 sets russian twist 4 sets 15 reps 12 reps Created by: Dejan “Stipke” Stipic In colaboration with: 25seven 12 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 2 bar grab push ups 4 sets push ups 4 sets incline push ups 5 sets diamond push ups 4 sets incline diamond push ups 4 sets wide slow push ups 3 sets 8 reps 12 reps 12 reps 8 reps 8 reps 8 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven CHEST week 3 Day 3 jumps squats 4 sets closed leg squats 4 sets assisted sissy squats 4 sets walking lunges 4 sets trx hamstring curls 4 sets donkey calf raises 4 sets sit ups 5 sets hanging leg raises 5 sets 12 reps 15 reps 8 reps 12 reps 8 reps ABs 15 reps 12 reps 12 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven LEGS week 3 Day 4 handstand practice 10 min wall handstand push up 4 sets elevated pike push ups 4 sets pike push ups 4 sets hindu push ups 4 sets trx y pulls 5 sets 5 reps 8 reps 8 reps 12 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven SHOUlders week 3 Day 5 chin ups 4 sets diamond push ups 4 sets hammer pulls 4 sets bench dips 4 sets trx biceps curls 4 sets triceps extension 4 sets crunches 5 sets knee ins 5 sets 8 reps 8 reps 8 reps 15 reps 15 reps ABs 15 reps 15 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven ARMS week 3 Day 6 week 3 Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Rest day Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 7 week 3 Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Rest day Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 1 muscle ups 4 sets closed grip pull ups 4 sets hammer pulls 4 sets trx austrailian pulls 4 sets pull up hold 3 sets t cross sit ups 4 sets sit ups 4 sets 5 reps 10 reps 8 reps 15 reps ABS 10 sec 15 reps 12 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven BACK week 4 Day 2 incline back clap push ups 4 sets power push ups 4 sets wide push ups 4 sets incline push ups 4 sets decline push ups 4 sets dips 4 sets 10 reps 8 reps 12 reps 10 reps 12 reps 8-10 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven CHEST week 4 Day 3 jump squats 4 sets squats 5 sets jumping lunges 4 sets closed leg squats 5 sets elevated single leg hamstring bridges 4 sets calf raises 5 sets hanging knee raises 4 sets crunches 4 sets 12 reps 15 reps 10 reps 12 reps 12 reps ABS 15 reps 12 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven LEGS week 4 Day 4 rear delt press 4 sets trx i pulls 4 sets hindu push ups 4 sets dips 4 sets diamond pike push ups 4 sets planch lean hold 3 sets 15 reps 15 reps 12 reps 8 reps 8 reps 10 sec Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven SHOUlders week 4 Day 5 trx bicep curls 5 sets chin up 4 sets hefesto curls 4 sets bench dips 4 sets tiger push ups 4 sets triceps extension 4 sets plank hold 3 sets 12 reps Rest day: 45 sec 8 reps 10 reps 15 reps 12 reps 10 reps 1 min Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven ARMS week 4 Day 6 week 4 Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Rest day Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 7 week 4 Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Rest day Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 1 scapular pulls 4 sets muscle ups 4 sets negative muscle ups 4 sets wide pull ups 4 sets hammer pulls 5 sets austrailian pull ups 5 sets superman raises 5 sets 15 reps 5 reps 5 reps 10 reps 10 reps 15 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven BACK week 5 Day 1 ABS week 5 bicycle crunches 4 sets sit ups 5 sets 15 reps Created by: Dejan “Stipke” Stipic In colaboration with: 25seven 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 2 plyometric push ups 4 sets push ups 4 sets incline push ups 4 sets diamond push ups 4 sets dips 4 sets negative dips 4 sets 10 reps 10 reps 15 reps 10 reps 10 reps 5 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven CHEST week 5 Day 3 jump squats 4 sets squats 4 sets closed leg squats 4 sets assisted pistol squats 4 sets step ups 4 sets bulgarian lunges 4 sets single leg calf raises 5 sets hanging leg raises 5 sets 15 reps 15 reps 12 reps 8 reps 10 reps 12 reps ABS 15 reps 12 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven LEGS week 5 Day 4 handstand practice 1 sets assisted hanstand push ups 4 sets elevated pike push ups 4 sets pseudo push ups 4 sets trx y pulls 4 sets 10 min 8 reps 12 reps 12 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven SHOUlders week 5 Day 5 diamond push ups 4 sets bench dips 4 sets triceps extension 4 sets chin ups 4 sets trx biceps curls 4 sets chin up hold 3 sets 12 reps 15 reps 15 reps 10 reps 15 reps max Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven ARMS week 5 Day 6 week 5 Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Rest day Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 7 week 5 Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Rest day Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 1 scapular pulls 5 sets closed grip pull ups 4 sets lying pull ups 4 sets hammer pull ups 4 sets austrailian pulls 5 sets superman raises (just arms) 5 sets crunches 5 sets russian twist 5 sets 15 reps 10 reps 12 reps 8 reps 15 reps ABS 15 reps 15 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven BACK week 6 Day 2 bar grab push ups 4 sets wide slow push ups 4 sets incline push ups 4 sets diamond push ups 4 sets incline diamond push ups 4 sets dips 4 sets 8-10 reps 10 reps 12 reps 10 reps 10 reps 10 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven CHEST week 6 Day 3 jumping squats 4 sets squats 4 sets assisted sissy squats 4 sets lunges 5 sets trx hamstring curls 4 sets wall sit hold 4 sets bicycle crunches 4 sets knee ins 4 sets 15 reps 15 reps 10 reps 12 reps 10 reps ABs 30 sec 15 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven LEGS week 6 Day 4 handstand wall hold 4 sets wall handstand push ups 4 sets elevated pike push ups 4 sets hindu push ups 4 sets trx y pulls 4 sets 15 sec 5 reps 12 reps 12 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven SHOUlders week 6 Day 5 scapular pulls 4 sets chin ups 4 sets closed grip chin ups 4 sets trx biceps curls 4 sets diamond push ups 4 sets triceps extension 4 sets 15 reps 10 reps 8 reps 15 reps 12 reps 10 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven ARMS week 6 Day 5 ABS week 6 flutter kicks 4 sets russian twist 4 sets 30 sec Created by: Dejan “Stipke” Stipic In colaboration with: 25seven 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 6 week 6 Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Rest day Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 7 week 6 Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Rest day Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 1 scapular pulls 4 sets muscle ups 4 sets negative muscle ups 4 sets closed grip pull ups 4 sets trx austrailian pulls 5 sets t cross sit ups 5 sets hanging leg raises 5 sets 15 reps 5 reps 5 reps 12 reps ABS 15 reps 15 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven BACK week 7 Day 2 power push ups 4 sets narrow push ups 4 sets incline push ups 5 sets slow decline push ups 4 sets diamond push ups 4 sets incline diamond push ups 4 sets 12 reps 12 reps 15 reps 8 reps 12 reps 10 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven CHEST week 7 Day 3 box jumps 4 sets squats 5 sets step ups 4 sets bulgarian lunges 4 sets elevated single leg hamstring bridges 4 sets calf raises 5 sets hanging leg raises from 90 degrees 4 sets crunches 4 sets 12 reps 15 reps 15 reps 12 reps 10 reps ABs 15 reps 8 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven LEGS week 7 Day 4 elevated pike shruggs 3 sets assisted handstand push ups 5 sets elevated pike push ups 5 sets trx y pulls 4 sets trx i pulls 4 sets 15 reps 5 reps 12 reps 15 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven SHOUlders week 7 Day 5 wide chin ups 4 sets hammer pull ups 4 sets hefesto curls 4 sets trx biceps curls 4 sets dips 4 sets diamond push ups 4 sets triceps extension 4 sets 8 reps 10 reps 10 reps 12 reps 12 reps 10 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven ARMS week 7 Day 5 AbS week 7 lying leg raises 5 sets crunches 5 sets russian twist 5 sets 12 reps 15 reps Created by: Dejan “Stipke” Stipic In colaboration with: 25seven 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 6 week 7 Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Rest day Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 7 week 7 Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Rest day Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 1 scapular pulls 5 sets muscle ups 4 sets jump muscle ups 4 sets wide pull ups 4 sets lying pull ups 4 sets hammer pulls 4 sets austrailian pulls 5 sets superman raises 5 sets 15 reps 5 reps 8 reps 10 reps 15 reps 8 reps 15 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven BACK week 8 Day 1 AbS week 8 t cross sit ups 5 sets knee ins 5 sets 15 reps Created by: Dejan “Stipke” Stipic In colaboration with: 25seven 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 2 plyometric push ups 4 sets narrow push ups 5 sets incline push ups 5 sets diamond push ups 4 sets decline push ups 4 sets dips 4 sets negative dips 4 sets 10 reps 12 reps 12 reps 12 reps 10 reps 10 reps 8 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven CHEST week 8 Day 3 jump squats 4 sets squats 4 sets pistol squats 4 sets assisted sissy squats 4 sets elevated hamstring bridges 4 sets single leg calf raises 5 sets hanging knee raises 5 sets sit ups 5 sets 15 reps 15 reps 5-8 reps 12 reps 12 reps ABs 15 reps 15 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven LEGS week 8 Day 4 assisted handstand push ups 5 sets elevated pike push ups 4 sets pseudo push ups 4 sets trx y pulls 5 sets rear delt press 5 sets 5-8 reps 12 reps 10 reps 15 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven SHOUlders week 8 Day 5 trx bicep curls 5 sets diamond push ups 4 sets chin ups 4 sets bench dips 5 sets closed grip chin ups 4 sets tricep extension 5 sets 15 reps 12 reps 10 reps 15 reps 8 reps 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Created by: Dejan “Stipke” Stipic In colaboration with: 25seven ARMS week 8 Day 5 AbS week 8 bicycle crunches 4 sets lying leg raises 4 sets russian twist 4 sets 15 reps 15 reps Created by: Dejan “Stipke” Stipic In colaboration with: 25seven 15 reps Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 6 week 8 Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Rest day Copyright © 2020 25seven Shredding Program | Dejan Stipke Day 7 week 8 Created by: Dejan “Stipke” Stipic In colaboration with: 25seven Rest day Copyright © 2020 25seven Shredding Program | Dejan Stipke