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Intermediate Workout Series 1

by Jocko Fuel ·
  April 08, 2026  

This is not the next Beginner series. This is a different level. Weights enter the program for the first time — hang cleans, deadlifts, barbell presses, and loaded squats. The set count jumps to 8 on Pull, Push, and Lift days. Pull day supersets pull-ups with chin-ups. Push day supersets dips with push-ups. Squat day stacks 150 total reps across three squat variations. If you finished Beginner Series 4 and the timed sprints felt manageable, you're ready. If you skipped the Beginner program, go back and earn this.

Coming from Beginner? Here's where you left off: Beginner Workout Series 4. New to the program? Start with Start Here: The Jocko Workout Program.

What's Different at Intermediate

A few things change at this level that are worth understanding before you start.

Weights are in. You'll use barbells for hang cleans, deadlifts, presses, and back squats. You'll use a PVC pipe or light weight for hang snatches and overhead squats. Start light. Form matters more than load — especially on the deadlift and the clean.

Supersets are in. Pull day pairs pull-ups with chin-ups back to back. Push day pairs dips with push-ups. You do a max set of one, immediately transition to a max set of the other, then rest. This keeps intensity high and rest efficient.

Volume is up. You're doing 8 sets on most primary movements, plus secondary and tertiary work. The workouts are longer and more demanding than anything in Beginner.

Your fuel stack should grow too. The added weight training and volume means your body needs more support. See the fuel recommendations below — this is where Jocko Creatine and Jocko Joint Warfare come in.

Quick Reference

Pull

Push

Lift

Squat

Primary

8 sets max pull-ups/chin-ups

8 sets max dips/push-ups

8 sets handstand push-ups + deadlifts

50 back squats (half BW)

Secondary

6 sets hang cleans

40 hang snatches (PVC pipe)

5 sets barbell press

50 overhead squats (PVC pipe)

Tertiary

6 sets reverse curls/curls

—

—

50 jump squats

Gut

2 min sit-ups + 2 min leg-raises

100 V-ups

4 sets knees to elbows, max reps

3-min plank

MetCon

Run 400m x3

Max burpees in 3 min

6 x 100m shuttle runs

2-mile run

 

Pull Day

The Workout

  • Primary Work: 8 sets of max pull-ups/chin-ups

  • Secondary Work: 6 sets of hang cleans

  • Tertiary Work: 6 sets of straight-bar reverse curls and curls

  • Gut: 2 minutes of sit-ups, 2 minutes of leg-raises

  • MetCon: Run 400 meters, 3 times

Directions

Do a maximum set of pull-ups or chin-ups. Once the maximum has been reached, drop off the bar, rest for 15–20 seconds, then get back on the bar with the chin-up grip and do as many chin-ups as you can. Once both rapid-fire sets are complete, rest for 2–3 minutes and then do your next set. Complete a total of 8 sets. Attempt to use dead-hang pull-ups for sets requiring maximum numbers. If you can get a couple more repetitions with kipping, then do so.

Do 6 sets of hang cleans, with a weight that allows you to do 3–6 repetitions per set while maintaining good form.

Once complete, do a set of reverse-grip curls to exhaustion (aiming for 6–10 repetitions), then switch to a normal grip and complete another maximum set. Rest approximately 1 minute, then repeat for a total of 6 sets.

What's a Hang Clean?

The hang clean is your first barbell pulling movement in this program. Start standing with the barbell at hip height, hinge forward slightly, then explosively extend your hips and shrug the bar upward, catching it on your front shoulders in a front rack position. Start light — the movement pattern matters more than the weight. If you've never done a hang clean before, use a PVC pipe or empty barbell until the movement feels natural.

Scaling Summary

Your Level

What to Do

Strong dead-hang pull-ups

Max dead-hang pull-ups → chin-ups back to back, 8 sets

Can do some dead-hang

Dead-hang until failure, then kipping to finish each set

New to hang cleans

Start with PVC pipe or empty barbell, focus on the hip extension and catch

Experienced with cleans

Use a weight allowing 3–6 reps with good form

Fuel This Workout

Eight sets of pull-up/chin-up supersets, 6 sets of hang cleans, 6 sets of curls, and three 400-meter sprints. This is the longest Pull day in the program so far.

Push Day

The Workout

  • Primary Work: 8 sets of max dips/push-ups

  • Secondary Work: 40 hang snatches (PVC pipe)

  • Gut: 100 V-ups

  • MetCon: Max burpees in 3 minutes

Directions

Do a maximum set of dips. Once the maximum has been reached, drop off the dip bars and do a maximum set of push-ups. Rest for 2–3 minutes and then complete the next set. Perform a total of 8 sets.

Use a PVC pipe to perform the hang snatch. Do 40 repetitions with perfect form.

Gut: Do 100 V-ups. Break the set if you have to.

MetCon: Do the burpees. Fast.

What's a Hang Snatch?

The hang snatch is a wide-grip overhead pulling movement. Start with the PVC pipe or a very light barbell at hip height. Explosively extend your hips and pull the bar overhead in one motion, catching it with arms locked out. This movement builds overhead stability, hip power, and coordination. Use a PVC pipe until the movement pattern is solid — form before weight, always.

What Are Dips?

Dips are new to the program at Intermediate. Using parallel bars (or the corner of a sturdy countertop in a pinch), lower yourself until your upper arms are parallel to the ground, then press back up. These hit the chest, shoulders, and triceps hard — and paired with push-ups in a superset, they'll take your pushing capacity to another level.

Scaling Summary

Your Level

What to Do

Can do dips

Max dips → max push-ups back to back, 8 sets

Can't do dips yet

Max push-ups only for 8 sets, work on dip negatives separately

New to hang snatch

Use PVC pipe only, focus on the overhead catch and lockout

Fuel This Workout

Eight sets of dip/push-up supersets plus 40 hang snatches, 100 V-ups, and a 3-minute burpee test. Upper body will be fully taxed.

Lift Day

The Workout

  • Primary Work: 8 sets of handstand push-ups and deadlifts

  • Secondary Work: 5 sets of barbell press

  • Gut: 4 sets of knees to elbows, max reps

  • MetCon: 6 x 100-meter shuttle runs

Directions

Do 8 sets of maximum handstand push-ups followed by 1 minute of rest followed by deadlift. For the deadlift, utilize a weight you can lift for 6–8 repetitions. You will get fewer repetitions of each exercise the more sets you do. That is okay. Keep form correct to avoid injury, especially with the deadlift.

Once initial work is done, do some barbell presses with a moderate weight that you can get 4–8 repetitions of. Do 5 sets of presses.

Gut: For the knees to elbows, hang from a pull-up bar and raise your knees to touch your elbows. Do the max reps and then rest 2–3 minutes. Perform 4 sets.

MetCon: Complete 6 sets of 100-meter shuttle runs with 1 minute of rest between work.

What Are Knees to Elbows?

This is a new gut exercise at Intermediate. Hang from a pull-up bar with a full grip. Engage your core and raise your knees all the way up until they touch your elbows — not just your waist, your elbows. This requires core strength, hip flexor endurance, and grip. If you can't reach your elbows, bring your knees as high as possible and work toward full range over time.

Scaling Summary

Your Level

What to Do

Can do handstand push-ups

Max HSPUs → rest 1 min → deadlifts for 6–8 reps, 8 sets

Struggle with HSPUs

Do as many as possible per set, even if numbers drop fast — that's expected

New to deadlifts

Start with a conservative weight, prioritize form over load

Can't reach knees to elbows

Bring knees as high as possible, build toward full range

Fuel This Workout

Handstand push-ups paired with deadlifts for 8 sets, barbell presses for 5 more, hanging core work, and shuttle sprints. This is the most complex Lift day so far.

Squat Day

The Workout

  • Primary Work: Back squats — 50 reps with half your body weight

  • Secondary Work: Overhead squats — 50 reps with a PVC pipe

  • Tertiary Work: Jump squats — 50 reps

  • Gut: 3-minute plank

  • MetCon: 2-mile run

Directions

Perform 50 back squats with half your body weight. Break up the set as needed to complete the work.

Perform 50 overhead squats with a PVC pipe.

Perform 50 jump squats.

Gut: Hold the plank position for 3 minutes.

MetCon: Run 2 miles. Run at a good pace to get metabolic conditioning, but also to loosen the legs after the higher-intensity work. Run hard, but not with an all-out effort.

What's Different from Beginner Squat Days

Beginner Squat days used bodyweight only — lunges, bodyweight squats, jump squats, timed intervals. Intermediate Series 1 puts a barbell on your back for the first time. Fifty back squats at half your body weight is a significant introduction to loaded lower-body training. The overhead squats with a PVC pipe build stability and mobility, and the jump squats maintain the explosive work from Beginner. In total, 150 reps across three squat variations before the 2-mile run. This is a high-volume leg day.

Scaling Summary

Your Level

What to Do

Comfortable with barbell squats

50 back squats at half bodyweight, break into sets as needed

New to barbell squats

Start lighter than half bodyweight, prioritize depth and form

Struggle with overhead squats

Use PVC pipe only, focus on keeping arms locked and chest up

Fuel This Workout

One hundred fifty total squat reps — 50 loaded, 50 overhead, 50 explosive — followed by a 2-mile run. Your legs will need everything you can give them.

What's Next

When the 8-set supersets feel sustainable, the hang cleans and deadlifts are moving well, and the 150-rep squat day doesn't wreck you for the rest of the week — you're ready for Intermediate Workout Series 2. Series 2 introduces for-time workouts, higher pull-up and push-up volumes, and loaded front squats. The demands go up. The discipline stays the same.

This workout is from the Intermediate Series One appendix of Discipline Equals Freedom: Field Manual by Jocko Willink. Adapted for jockofuel.com with fuel pairing recommendations.

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