Jefit FitBody Plan (Phase 3)
General
Intermediate
None
Plan Details
The Jefit FitBody Plan (Phase 3) routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate session (phase 3) offers two training sessions that can be done 2-4x/week. Meaning, a minimum of two session per week or repeat for 4 sessions/week, taking a rest day between workouts. The goal of this plan is to build a general base-level of strength across all major muscle groups. STRENGTH PROGRAM ROUTINE Day 1 - Legs, Back, Core, Chest Day 2 - Shoulder, Core, Arms **Note: Progress to more if needed. NUTRITION TIPS Really pay attention to your diet while following the plan. Eat whole foods while consuming plenty of healthy carbs, fat, fiber and at least 1 gram of protein/kilogram of body weight. Supplement meals and all workouts with a whey protein drink. Make sure it contains the amino acid - Leucine in it. Use 30-40 grams/protein in any protein drink. Drink plenty of H2O and get 7-8 hours of sleep. Embrace the Grind, MICHAEL WOOD, CSCS JeFit
Routine detail
Day 1
Workout 1: Legs/Back/Core/Chest
Est. 51 min
10 exercises
Dumbbell Lunge
1 Set
Barbell Single-Leg Squat
2 Sets x 10,8 Reps
Jump Squat
3 Sets x 8,6,4 Reps
Barbell Bent-Over Row
2 Sets x 10,8 Reps
Weighted Crunch
1 Set x 15 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Weighted Crunch
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Weighted Crunch
1 Set x 15 Reps
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
Day 2
Workout 2: Shoulder/Core/Arms
Est. 41 min
10 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Curl
2 Sets x 10 Reps
Medicine Ball Overhead Slam
2 Sets x 8 Reps
Barbell Curl
1 Set x 10 Reps
Medicine Ball Overhead Slam
1 Set x 10 Reps
Barbell Curl
1 Set x 12 Reps
Weighted Bench Dip
1 Set x 15 Reps
Cobra
1 Set
Weighted Bench Dip
2 Sets x 15 Reps
Cobra
2 Sets
