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Mar 5th 2024

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28-Day Strong Female Protocol

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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 Jefit 28-day, full body, intermediate, strength training protocol geared towards females. Each subsequent week of training will offer more challenging training sessions compared to your previous week. Expect three full body sessions each week, plus cardio and stretching sessions. Keep in mind, the weight has to be heavy enough to reach the prescribed number of repetitions. Once you can do more reps., increase the weight by 5-10 percent.

Day 1 - Full Body
Day 2 - Cardio
Day 3 - Full Body
Day 4 - Stretch
Day 5 - Cardio
Day 6 - Full Body
Day 7 - Rest day

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Full Body 8 exercises, 1 hr 6 mins

Barbell Deadlift

3x8 reps

rest: 90s

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Cardio 3 exercises, 27 mins

Jump Rope

1x0 reps • 3m

rest: 60s

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Full Body 8 exercises, 1 hr 6 mins

Barbell Deadlift

3x8 reps

rest: 90s

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Stretching & Foam Roller (on own) 0 exercises, 0 min

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Cardio 2 exercises, 30 mins

Running

1x0 reps • 25m

rest: 60s

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Full Body 8 exercises, 1 hr 6 mins

Barbell Deadlift

3x8 reps

rest: 90s

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Rest Day 0 exercises, 0 min

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Full Body 8 exercises, 1 hr 8 mins

Barbell Deadlift

3x8 reps

rest: 90s

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Cardio 1 exercises, 32 mins

Step Machine

1x0 reps • 30m

rest: 60s

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Full Body 8 exercises, 1 hr 4 mins

Barbell Deadlift

3x8 reps

rest: 90s

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Stretching and Foam Roller on Your Own (20 min.) 0 exercises, 0 min

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Cardio 1 exercises, 47 mins

Mountain Biking

1x0 reps • 45m

rest: 60s

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Full Body 8 exercises, 1 hr 7 mins

Barbell Deadlift

3x10 reps

rest: 90s

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Rest Day 0 exercises, 0 min

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Full Body 8 exercises, 1 hr 7 mins

Barbell Deadlift

3x8 reps

rest: 90s

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Cardio 1 exercises, 37 mins

Indoor Cycling

1x0 reps • 35m

rest: 60s

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Full Body 8 exercises, 1 hr 7 mins

Barbell Deadlift

3x10,8,6 reps

rest: 90s

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Foam Rolling and Stretching on own (25 min.) 0 exercises, 0 min

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Cardio 1 exercises, 27 mins

Rowing

1x0 reps • 25m

rest: 60s

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Full Body 8 exercises, 1 hr 5 mins

Barbell Deadlift

3x8 reps

rest: 90s

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Rest Day 0 exercises, 0 min

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Full Body 8 exercises, 58 mins

Barbell Deadlift

3x6 reps

rest: 90s

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Cardio 3 exercises, 42 mins

Jump Rope

1x0 reps • 3m

rest: 60s

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Full Body 8 exercises, 1 hr 8 mins

Barbell Deadlift

3x5 reps

rest: 90s

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Cardio 3 exercises, 47 mins

Walking

1x0 reps • 10m

rest: 60s

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Stretching and Foam Roller (25 min.) 0 exercises, 0 min

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Full Body 8 exercises, 1 hr 11 mins

Barbell Deadlift

3x8 reps

rest: 90s

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Cardio 3 exercises, 49 mins

Jump Rope

1x0 reps • 5m

rest: 60s

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