Jefit has become one of the most downloaded strength training planning & tracking apps. The award-winning app company recently passed 10 million downloads. The Jefit community has performed 92,175,842 strength training workouts to date. Try a Jefit workout today!
The following five exercise programs are just a few of the many featured on the app. Download the iOS or Android version of the app today to get 25 percent off when you upgrade to Elite membership. The sale end March 16th 2022.
Jefit Workout Program (Strength)
The program is an easy one to follow. But will take a great deal of your energy to complete. Even though there are only 3 exercises on each training day, the load should be very heavy. How heavy? Enough to perform only 5 repetitions per exercise. When you can surpass this after the first week …increase the resistance.
GOAL: Perform Day 1 workout twice weekly, on Monday and Friday. Perform Day 2 workout once on Wednesday. Follow this cycle for 4-8 weeks. The program is designed to build overall strength. Over the 4-week cycle, you perform the same number of sets and repetitions for every movement. This will ultimately lead to balanced strength across all the areas you work. You will only use a barbell for all exercises.
Start with lower weight for the first week. If you know your 1-RM, start with 80 percent of that weight. After the first weeks cycle, add 10 pounds (4.5 kg) to the squat and deadlift and 5 pounds (2.3 kg) to upper body movements (if needed). Each workout session should take about 50-minutes.
NOTE: AS WITH ANY HIIT SESSION, THE IDEA IS TO TRAIN USING A HIGH INTENSITY. PERFORM AS MANY REPS AS POSSIBLE (“AMRAP”) BASED ON THE INTERVAL TIME PRESCRIBED.
This is a 3-day, intermediate, full body HIIT session. Each Jefit workout session in the program starts off with a brief 3 bodyweight movement prep. Following this, you’ll dive into a full body, interval-based circuit using supersets. Equipment needed: kettlebells and plyo box (or a small step or bench). The main portion of the workout consists of 5 pair of supersets. Each subsequent workout session is a little more challenging as a result of an increase in the volume of work.
This Beginner Core Challenge can be done in between training days or following a strength workout that did not emphasize abs.
THE GOAL: Simple. To complete the challenge, perform all 5 core exercises using 10 repetitions per exercise. Make note of your time and try to shed off a minute from your original time – over the next few weeks of doing the routine.
PROGRAM: This program will emphasize all the major muscle groups that make up the core. We’re talking more than 30 different muscle groups too! The workout should take you less than 15-minutes first time out. See what you can get your time down to following that. When you’re done with this challenge, you can progress to trying the Intermediate-level Core Challenge 100.
NUTRITION: It’s all about diet when it comes to defined abs! The old adage of “you are what you eat” is particularly true in this case. Keep in mind as always, genetics play a big role as well. Limiting daily added sugar will help get you half way there. Try adding the routine in with your training 2x/wk for 4-6 weeks and see how you look and feel after that!
You’ll be doing 4 rounds of the following exercises in quick succession. The key to any circuit training routine, especially this Jefit workout, is to make sure that you do not rest in between sets or in between exercises until you complete all of the exercises in the circuit. This will keep your metabolic rate up ensuring that you burn as many calories as possible without sacrificing strength. Take full use of your rests after each round! It will prepare you for the later rounds.
Warming Up: Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 repetition of your working weight.
Reps, Sets and Rest: There are many different rep schemes that’ll help you reach your goals. We’ve set 3 sets of 8 reps by default, but feel free to change it to your own liking.
This 3-day beginner muscle building plan includes a full body workout over the course of a week of training. An experienced weight lifter may have trouble adding muscle using this program but not a novice. The idea behind the program is to maintain a high energy level when doing each training session during the week. If adequate stress is placed on the muscle and proper nutrition and recovery is followed, gains will be made.
Day 1: Chest/Shoulders/Triceps (60-minute session)
Day 2: Back/Bicep (40-minute session)
Day 3: Legs/Core (41-minute session)
Nutrition: You need to eat plenty of calories in order to build muscle. Some individuals may have to eat 5-6x/day. Taking in 25-35 grams/protein with each meal may also be needed. Try a whey protein shake post workout too. Remember, you need a surplus of calories each day to offset all the calories you’re expending through daily activity and working out. It’s hard work to build muscle but you can do it.
Recovery: Take a day off following each training session. Make sure you also get 8-9 hours of uninterrupted sleep each night. You grow when you’re not training! Train hard rest hard!
Download one of these programs today and Stay Strong with Jefit!
Try Jefit Today
Jefit community has completed more than 92,000,000 workouts to date! Jefit app was named best online strength training choice for 2022. The app, with now more than 10 million downloads, comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio coaching cues, and can share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Stay strong with Jefit.
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