Lose Weight & Get Ripped Plan

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6 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 30-day beginner, plan that features Jefit's 6-day training routine. The goal is to follow this plan each week over the course of the next 4-weeks. The plan is designed to ignite weight loss through strength training and cardio exercise. You will need to perform 4 strength and 2 cardio sessions each week. Exercise sessions should take you between 35 and 75 minutes depending on the session. The big piece of this, however, is done in the kitchen. Eating healthy over the next 30-days coupled with this plan offers a safe, effective way to lose weight and start the journey to get that ripped body you have been looking for.

The one important concept we want you to follow is to begin limiting added sugar each day. Men, should consume no more than 38 grams a day while women check in at 25 grams a day. How do you do this? Apps like LoseIt or MyFitnessplan can help. Keep a food diary, tracking the amount of grams of added sugar in the foods and drinks you have each day. Slowly lower than number each day. Start reading food labels on everything that you eat.

Day 1: Upper Body Strength
Day 2: Lower Body Strength
Day 3: Cardio
Day 4: Upper Body Strength
Day 5: Lower Body Strength
Day 6: Cardio
Day 7: Rest Day

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Upper Body Strength 9 exercises, 1 hr 13 mins

Barbell Deadlift	3x8 reps	rest: 120s
Barbell Inverted Row	3x8 reps	rest: 120s
Barbell Bench Press	3x12,10,8 reps	rest: 120s
Push-Up	3x12 reps	rest: 75s
Dumbbell Lateral Raise	3x8 reps	rest: 75s
Dumbbell Seated Alternating Shoulder Press	3x12,10,8 reps	rest: 90s
Dumbbell Incline Curl	3x12,10,8 reps	rest: 90s
Dip	3x10,8,6 reps	rest: 90s
Plank	1x8 reps • 60s	rest: 30s

Lower Body Strength 5 exercises, 41 mins

Barbell Hip Thrust	3x12,10,8 reps	rest: 90s
Dumbbell Bench Squat	3x12,10,8 reps	rest: 120s
Dumbbell Lunge	2x10,8 reps	rest: 90s
Machine Calf Raise	3x10 reps	rest: 75s
Machine Seated Single-Leg Calf Raise	3x12 reps	rest: 75s

Cardio Day 3 exercises, 46 mins

Walking	1x0 reps • 15m	rest: 30s
Running	1x0 reps • 10m	rest: 30s
Walking	1x0 reps • 15m	rest: 30s

Upper Body Strength 9 exercises, 1 hr 10 mins

Barbell Deadlift	3x6 reps	rest: 120s
Barbell Inverted Row	3x10,8,6 reps	rest: 120s
Barbell Bench Press	3x10,8,8 reps	rest: 60s
Push-Up	3x15,12,10 reps	rest: 75s
Dumbbell Lateral Raise	3x10 reps	rest: 75s
Dumbbell Seated Press (Palms In)	3x10 reps	rest: 90s
Barbell Curl	3x12,10,8 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 75s
Plank	1x8 reps • 75s	rest: 30s

Lower Body Strength 5 exercises, 31 mins

Machine Calf Raise	3x10 reps	rest: 75s
Machine Seated Single-Leg Calf Raise	3x12 reps	rest: 75s
Hack Squat	3x8 reps	rest: 60s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s
World's Greatest Stretch	1x0 reps • 60s	rest: 60s