Centr Power in Gym guide: Intermediate

Welcome to Centr Power in Gym: 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, full gym access 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: Beginner, Intermediate and Advanced.

The Intermediate program will suit you if you can perform major strength training movements such as the squat, deadlift, bench press and pull-up with confidence and good form. If you’re not sure which level is right for you, head to the Centr Power in Gym FAQ.

What to expect during the program

If you’re starting off in the Intermediate program, your training with Bobby will allow you to naturally progress to the Advanced level to maximize muscle, strength, and size.

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

Building muscle is all about consistency so be prepared for repetition. Workouts within each phase will repeat, helping you to push your muscles to the limit – exactly the way Luke trains Chris to get results.

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

Gym equipment check

This is a full gym program, so you will need gym access to achieve optimum results. What kind of gear should your gym have? Check out the list of equipment required for the Intermediate program below.

How to track your progress:
You should be getting stronger and lifting heavier weights the further you get into the program.

Track your weights using the Weights Tracker function 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 amount 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.

Muscle-building nutrition

Your nutrition has got you this far, but it’s important to know that your needs can change as you progress. Small tweaks can make a big difference to your performance, recovery, and muscle growth. So let’s get serious about food.

Ensure your Centr goal is set to Gain Muscle, then check out your Centr Power Nutrition Handbook for everything you need to know to max your mass.

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

Have more questions?

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

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.