Jefit 3 Day Split Routine (2nd Phase)

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 3-day, full body split routine. This phase 2 of the original plan. The goal is to follow this program every other day for 4-8 weeks, as you did in phase 1. You can slowly increase the resistance, as you're able to perform more than the suggested number of repetitions.

The program is is split into the following three days:

Day 1: Focus is on Legs and Back, 9 exercises and a 75-minute workout session.

Day 2: The focus is on the Chest and Shoulders, 8 exercises and an hour workout session.

Day 3: Focus on Bicep, Tricep and Core, 8 exercises, and a 45-minute workout session.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit Coach

Day 1
Day 2
Day 3

Workout 1: Legs & Back 9 exercises, 1 hr 8 mins

Stationary Bike	0x0 reps • 7m	rest: 1s
Barbell Single-Leg Squat	2x8 reps	rest: 60s
Barbell Squat	3x10,8,8 reps	rest: 120s
Dumbbell Step-Up	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Cable Standing Leg Curl	3x15 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10,8,8 reps	rest: 60s

Workout 2: Chest & Shoulders 8 exercises, 1 hr 3 mins

Jump Rope	0x0 reps • 6m	rest: 1s
Barbell Bench Press	3x12,10,8 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Fly	3x12,10,8 reps	rest: 60s
Barbell Rear Delt Row	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x12,10,8 reps	rest: 60s
Barbell Military Press	3x12,10,8 reps	rest: 60s
Barbell Shrug	3x12,10,8 reps	rest: 60s

Workout 3: Bicep/Tricep/Core 8 exercises, 54 mins

Dumbbell Concentration Curl	3x12,10,8 reps	rest: 60s
Barbell Curl	3x12,10,8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Barbell Reverse Curl	3x12,10,8 reps	rest: 60s
Dip	3x8,6,6 reps	rest: 60s
Air Bike	3x25 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Forearm Plank with Hip Abduction	1x0 reps • 60s	rest: 30s