Jefit has released three new customized strength training programs that are three-week in length. Each exercise program has six unique training sessions per week. The programs are available for beginner, intermediate and advanced users. This follows their recent 28-day onboarding release, which includes a series of six new Jefit Elite training plans to choose from. The following is a brief explanation of the three-week programs only.
New Jefit Strength Training Programs
Beginner Level: 21-Day Get Ripped Plan
One of the goals of this exercise program is to help reduce body fat. And as the name implies… help get you ripped. This only happens, though, if you stay dedicated to your craft over the course of the next three weeks. Your job is to be consistent and persistent when it comes to following your plan and in turn, make it a priority each and every day. This is your first step in getting the body you ultimately want.
The Weekly Training Schedule:
Day 1: Legs, Back & Biceps
2: Chest, Shoulders, & Core
3: Cardio session
4: Legs, Back & Biceps
5: Chest, Shoulders, & Core
6: Cardio session
7: Active Rest
**Repeat similar training sequence for weeks 2 and 3
Intermediate Level
The weekly training format follows as seen above in the beginner routine. This three-week, full body plan, offers 4 weekly strength training sessions coupled with two cardio workouts followed by a day of rest. Each subsequent week of training offers a higher volume of training compared to the previous week. Meaning, you end up performing a few more sets and/or repetitions in each training session. This continues, as you progress through your exercise program. Your mission to follow progressive overload. This means when you can complete more than the desired repetitions, increase the weight by five percent.
Advanced Level Plan
As you can see, the programs have a few similarities within each level. One of the goals is: Don’t miss a workout session. A second goal: Make no excuses! Training hard in the gym or at home, is great but only half of the plan. The other half? Is split equally into eating a healthy diet and maximizing your sleep. Meaning, get 8 hours of uninterrupted sleep each night. These are the real keys to getting ripped!
This particular advance level program includes a 12 total of strength training sessions; broken down to four weekly training sessions. In addition, there are six cardio session, performed twice weekly followed by a day of active rest.
Final Thoughts on Our New Exercise Programs
Try one of Jefit’s new 21-day plans and let us know what you think of it? There are A few things you can do when starting this plan. First, try the Jefit Assessment before and after doing any of these plans. Next, use a specific 1-RM percentages on all your big, compound lifts for back, legs, chest and shoulders. Increase your percentage by five percent each week. For example, begin with 70 percent (week one) followed by 75 percent (week 2) before progressing to 80 percent 1-RM in the third and final week.
Stay Strong Together
Jefit offers a community responsible for completing more than 92,000,000 workouts! The app, which has more than 12.5 million downloads, comes equipped with an advanced customizable workout planner and training log. The app has ability to track data, offer audio coaching cues, and can share strength and HIIT workouts with friends. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.
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