28-Day Get Strong Program
JefitTeam avatar JefitTeam
Feb 29th 2024
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28-Day Get Strong Program

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28 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 28-Day, full body strength program designed to build muscle and get female weightlifters like yourself strong! The plan works all your major muscle groups right up the kinetic chain. You will follow a plan that has you in the gym four days before taking a rest day and then getting back for two additional training days.

Exercise Template

Day 1 - Aerobic Conditioning and Core
Day 2 - Legs
Day 3 - Back and Biceps
Day 4 - Chest, Shoulders and Triceps
Day 5 - *Rest Day*
Day 6 - Aerobic Conditioning and Core
Day 7 - Legs



Stay Strong Together,


MICHAEL WOOD, CSCS
jefit

Legs  6 exercises, 31 mins
Ab Roll exercise demonstration
Ab Roll

1x10 reps

rest: 30s audio icon
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Back & Biceps  6 exercises, 43 mins
One-Arm Hang exercise demonstration
One-Arm Hang

1x8 reps • 30s

rest: 60s audio icon
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Chest, Shoulder & Triceps  6 exercises, 43 mins
Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

3x8 reps

rest: 90s audio icon
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Rest Day  0 exercises, 0 min
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Aerobic Conditioning  4 exercises, 55 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 15m

rest: 60s audio icon
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Legs  7 exercises, 33 mins
Ab Roll exercise demonstration
Ab Roll

1x10 reps

rest: 30s audio icon
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Aerobic Conditioning & Core  5 exercises, 53 mins
Step Machine exercise demonstration
Step Machine

1x0 reps • 35m

rest: 60s audio icon
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Legs  5 exercises, 30 mins
Ab Roll exercise demonstration
Ab Roll

1x12 reps

rest: 30s audio icon
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Back & Biceps  6 exercises, 47 mins
One-Arm Hang exercise demonstration
One-Arm Hang

1x8 reps • 35s

rest: 60s audio icon
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Chest, Shoulder & Triceps  7 exercises, 51 mins
Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

3x8 reps

rest: 90s audio icon
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Rest Day  0 exercises, 0 min
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Aerobic Conditioning & Core  4 exercises, 1 hr 3 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 18m

rest: 60s audio icon
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Legs  6 exercises, 37 mins
Ab Roll exercise demonstration
Ab Roll

1x14 reps

rest: 30s audio icon
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Back & Biceps  6 exercises, 46 mins
One-Arm Hang exercise demonstration
One-Arm Hang

1x8 reps • 35s

rest: 60s audio icon
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Chest, Shoulder & Triceps  7 exercises, 58 mins
Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

3x10,8,8 reps

rest: 90s audio icon
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Rest Day  0 exercises, 0 min
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Aerobic Conditioning & Core  4 exercises, 1 hr 9 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 20m

rest: 60s audio icon
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Legs  6 exercises, 40 mins
Ab Roll exercise demonstration
Ab Roll

1x14 reps

rest: 30s audio icon
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Back & Biceps  6 exercises, 49 mins
One-Arm Hang exercise demonstration
One-Arm Hang

1x8 reps • 40s

rest: 60s audio icon
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Chest, Shoulder & Triceps  6 exercises, 46 mins
Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

3x8 reps

rest: 75s audio icon
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Rest Day  0 exercises, 0 min
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Aerobic Conditioning & Core  5 exercises, 1 hr 12 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 20m

rest: 60s audio icon
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Legs  6 exercises, 33 mins
Ab Roll exercise demonstration
Ab Roll

1x14 reps

rest: 30s audio icon
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Back & Biceps  6 exercises, 48 mins
One-Arm Hang exercise demonstration
One-Arm Hang

1x8 reps • 40s

rest: 60s audio icon
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Chest, Shoulder & Triceps  6 exercises, 52 mins
Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

3x10,8,6 reps

rest: 75s audio icon
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Rest Day  0 exercises, 0 min
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
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Aerobic Conditioning & Core  5 exercises, 1 hr 22 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 25m

rest: 60s audio icon
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