Centr Power At Home guide: Intermediate

Welcome to Centr Power at Home: Intermediate, the definitive 13-week muscle-building program designed by Chris Hemsworth and his personal trainer Luke Zocchi.

To take your muscle-building to the next level with this Intermediate program, the right home equipment and adapting your nutrition will be crucial. Don’t worry, we’ll give you the lowdown on what you need below.

This program has been built around the 5 key principles of building muscle:

1. Compound movements
Multi-joint exercises that work several muscle groups at once.
2. Volume
The number of reps and sets you do, with consistency and repetition.
3. Intensity
The tempo at which you perform exercises and the time your muscles spend under tension.
4. Rest and recovery
Moderate downtime between exercises and rest between workouts to allow your muscles to repair and grow.
5. Training to failure
Challenging your muscles to the point where you can’t repeat another rep.

Why build your training around these principles? Watch as Bobby breaks it down for you.

Is Intermediate the right level for me?

There are 3 levels in Centr Power at Home: Beginner, Intermediate and Advanced.

The Intermediate program will suit you if you can perform major strength training movements such as the squat, deadlift and bench press with confidence and good form.

If you’re not sure which level to choose, head to the Centr Power at Home FAQ.

What to expect during the program

Starting on the Intermediate program, your training with Bobby will allow you to naturally progress to the Advanced level of Power to maximize your muscle, strength and size.

Your 13 weeks of training is split into four x 3-week phases, plus 1 deload week. Each phase changes things up so your body doesn’t get comfortable or your results plateau.

Building muscle is about consistency, so be prepared for workouts within each phase to repeat. This will help to push your muscles to the limit – exactly the way Luke trains Chris to get results.

The exercises will increase in variety and complexity as you progress through the program levels.

Your home equipment checklist

What kind of gear do you need for Centr Power at Home: Intermediate? Check out the list of equipment required below.

Selecting resistance bands

Long loop bands are the best option for this program – also called power bands or pull-up bands.

• You’ll need two band strengths to get started: one lighter and one heavier.

• Just like weights, you will need to increase the resistance as you grow stronger. This may require adjusting the bands you have or investing in heavier bands.

• The exercises you’ll be doing require fixed anchor points for your bands. This can be done with something solid already in your home, or by installing anchor points.

Setting up correctly will ensure you can train safely with bands. Find the full lowdown on how to use resistance bands.

Increasing your weights and bands

• If you get through one set of the recommended reps with great form and without slowing down, it’s time to increase weight/resistance.

• The weight/resistance you’re using should make it challenging to complete your final reps regardless of the total amount of reps.

• As a general rule, increase the dumbbell weight you’re lifting by 1lb (or ½ kg) when you’re ready.

How to track your progress

You should be getting stronger the further you get into the program. Track your dumbbell weight using the Weights Tracker feature on your workout screen – you can log your weights and reps for an exercise as you complete it during each self-guided session.

• Click the notepad icon at the bottom of your screen.

• Tap ‘Add Log’ to enter your weights and reps.

• Numbers will default to the last weight you logged and the number of reps (if any) specified in the workout.

Check out the explainer for our Weights Tracker feature to learn more about tracking your weights and reps.

Nailing your muscle-building nutrition

Your nutrition needs change as you make progress. Small tweaks can make a big difference to your performance, recovery and muscle growth. So if you’re serious about building muscle, you need to get serious about nutrition.

Ensure your Centr goal is set to Gain Muscle, then check out your Nutrition Handbook.

Understanding the science of gains

Muscle-building is a science. As with any science experiment, there are variables that will impact your results. Hit these links to learn more:

• What to do if your muscle gains hit a plateau
• How to build muscle with your body type

More questions?

If you have any other questions about Centr Power at Home that haven’t been answered, check out the FAQ.

Disclaimer: If you’re injured, diabetic, have a medical condition or a physical disability, you must consult your doctor or professional healthcare provider before starting your Centr Power journey.

Please note Centr Power is not suitable for pregnant women, nor has it been designed for postpartum or breastfeeding women.

Never attempt to lift excessive weight. If you’re unsure how to perform a move with good form or use a piece of equipment, always watch the exercise tutorials and learn how to use the equipment prior to starting.

Results will vary from person to person and are influenced by genetics, age, metabolic rate, health history and adherence to diet and training.