Intermediate Protocol (Level II)

CVR’s Intermediate Workout Protocol

— Take Your Training to the Next Level

When I hit the gym after my beginner days, I thought I was ready to take things to the next level. But even though I had the basics down, something was still off. I was lifting heavier, working harder, but my progress started to plateau. I knew I needed more than just random exercises — I needed a structured plan that was designed to push me without burning me out.

That’s when I realized there was a gap. I needed a program that focused on progression, intensity, and smarter training — something that was more than just throwing in a few extra sets.

So I created that program.

This is the exact intermediate plan I wish I had when I was ready to level up. It’s built to challenge you, without overwhelming you. It’s not just about lifting more weight, it’s about training smarter, staying injury-free, and pushing your body in a sustainable way that leads to real muscle growth.

What Makes It Different?

You’ll be training 6 days a week in a 9-day cycle, with each session tailored to push your body to new heights. While the beginner program was designed to give you a solid foundation, this plan takes it further, with more intensity and more workout days. Your body is already adapted to training, and this program ensures you're getting the most out of your sessions while also allowing for proper recovery. It’s all about maximizing your results without overdoing it.

The goal? To get stronger, more muscular, and more confident, while keeping injury at bay. You’ll continue to build on the habits you’ve developed, but now it’s time to take it to the next level — smarter, more intense training that will keep you progressing for the long haul.

You’ll Get 3 Solid Guides:

🧠 The Muscle-Building Guide

I’ve packed everything you need to know about training principles, nutrition, recovery, and form. It’s all the advice I wish someone had sat me down and explained when I started. No fluff, just real answers in simple language.

🏃‍♂️ The Warm-Up Protocol

Most people skip warming up or don’t do it right. This short routine helps you activate the muscles you’re about to work and make sure your body is prepared for the intensity ahead.

🔥 The Workout Program

This is your blueprint for success. Every session is laid out, from the first set to the last, with specific rep ranges, rest periods, and exercises designed to push you just enough without overdoing it. No guesswork, no wasted time.

What This Program Does For You:

• Builds a strong, aesthetic physique — the kind that looks great and performs even better.
• Teaches you how to train smart — focusing on recovery, progression, and avoiding injury.
• Saves you years of trial-and-error — no more guessing or wasting time on ineffective routines.
• Gives you confidence — walk into the gym knowing exactly what to do, and why you’re doing it.
• Sets you up for long-term success — not just short-term gains, but a program that works over time, no matter how long you’ve been training.

If you’ve been lifting for a while and want to break through your plateau — this program is for you.

It’s time to train smarter.

It’s time to get stronger, more muscular, and more confident.

This is the CVR Intermediate Workout Protocol.

Let’s level up.