We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

PPL Julian Stefan

famosonestaca

May 5th 2023

TRY IT OUT

DOWNLOAD

PPL Julian Stefan

DOWNLOADS/VIEWS: 0/60

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

For gym bros

Monday
Tuesday
Wednesday
Thursday
Friday

Pull 1 8 exercises, 0 min

	Plank	3x8 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Dumbbell Incline Curl	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Rope Face Pull	3x8 reps	rest: 60s
	Cable Bicep Curl	3x8 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x20 reps	rest: 60s

Push 1 8 exercises, 0 min

	Barbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	EZ Bar Tricep Extension	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Weight Plate Neck Flexion (Supine)	3x8 reps	rest: 60s
	One-Arm Hang	3x8 reps	rest: 60s

Legs 7 exercises, 0 min

	Barbell Squat	4x8 reps	rest: 60s
	Barbell Deadlift	4x8 reps	rest: 60s
	Barbell Standing Calf Raise	4x8 reps	rest: 60s
	Machine Leg Extension	4x8 reps	rest: 60s
	Machine Seated Leg Curl	4x8 reps	rest: 60s
	Machine Leg Press	4x8 reps	rest: 60s
	Calf Press On Leg Press	4x8 reps	rest: 60s

Push 2 8 exercises, 0 min

	Machine Shoulder Press	3x8 reps	rest: 60s
	Barbell Bench Press	3x8 reps	rest: 60s
	EZ Bar Tricep Extension	3x8 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Weight Plate Neck Extension (Prone)	3x8 reps	rest: 60s
	One-Arm Hang	3x8 reps	rest: 60s

Pull 2 8 exercises, 0 min

	Plank	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Cable Reverse Fly	3x8 reps	rest: 60s
	EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
	Cable Rope Face Pull	3x8 reps	rest: 60s
	EZ Bar Curl	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

Featured Workout plans

Try one of these professionally designed workout plans

3-Day Ab Circuit for Women

Jefit 5x5 Strength Training Routine

JeFit Strength & Conditioning Plan

Strength Training Maintenance

Mother's Day Routine

Build Mass Routine

The 5/3/1 Strength Program

Dumbbell Strength Workout (Phase 2)

3/7 Method: Strength Machine Only

Push/Pull Program (4-Days)

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine