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Powerbuilding 2.0
Information
Frequency :
8 days / week
Day Type :
Numerical
Type :
General Fitness
Difficulty :
Intermediate
Tags :
Description
Day 1
Full Body #1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
240 sec
12
3
Upper Legs
Barbell Front Squat
240 sec
12
3
Chest
Barbell Bench Press
180 sec
12
3
Back
Weighted Pull-Up
120 sec
12
3
Upper Legs
Machine Leg Curl (Prone)
90 sec
12
3
Back
Cable Seated Row
90 sec
12
3
Back
Cable Rope Face Pull
90 sec
12
3
Chest
Dumbbell Incline Bench Press
90 sec
12
3
Shoulders
Dumbbell Lateral Raise
90 sec
12
3
Biceps
Dumbbell Alternating Bicep Curl
90 sec
12
3
Chest
Machine Fly
90 sec
12
3
Biceps
Preacher Curl Machine
90 sec
12
3
Day 2
Workout Day #2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Deadlift
240 sec
12
3
Shoulders
Barbell Military Press
150 sec
12
4
Upper Legs
Smith Machine Bulgarian Split Squat
90 sec
12
3
Back
Helms Row
120 sec
12
1
Back
Dumbbell Incline Bench Row
90 sec
12
3
Biceps
Preacher Curl Machine
90 sec
12
3
Biceps
Dumbbell Incline Curl
90 sec
12
3
Chest
Machine Fly
150 sec
12
4
Triceps
Cable Rope Overhead Tricep Extension
90 sec
12
3
Back
Cable Lat Pulldown (Wide Grip)
90 sec
12
3
Day 3
Workout Day #3
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
90 sec
12
1
Lower Legs
Pin Squat
180 sec
12
3
Back
Pull-Up
90 sec
12
3
Chest
Barbell Bench Press
90 sec
12
3
Biceps
Dumbbell Alternating Bicep Curl
90 sec
12
3
Biceps
Dumbbell Hammer Curl (Cross Body)
90 sec
12
3
Chest
Dumbbell Incline Bench Press
90 sec
12
3
Chest
Machine Fly
90 sec
12
4
Back
Cable Seated Row
90 sec
12
3
Upper Legs
Machine Leg Extension
90 sec
12
3
Biceps
Preacher Curl Machine
90 sec
12
3
Day 4
Full Body #4
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Rack Pull
240 sec
12
3
Back
10cm rack pull
240 sec
12
3
Chest
Dumbbell Incline Bench Press
150 sec
12
4
Upper Legs
Machine Leg Curl (Prone)
90 sec
12
3
Back
Dumbbell One-Arm Row
90 sec
12
3
Back
Cable Lat Pulldown (Wide Grip)
180 sec
12
4
Shoulders
Cable Lateral Raise
90 sec
12
4
Shoulders
Dumbbell Lateral Raise
90 sec
12
3
Triceps
Cable Rope Overhead Tricep Extension
90 sec
12
3
Biceps
Dumbbell Alternating Bicep Curl
120 sec
12
3
Chest
Machine Fly
90 sec
12
3
Biceps
Dumbbell Incline Curl
90 sec
12
3
Day 5
Lower #1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
210 sec
12
4
Upper Legs
Smith Machine Bulgarian Split Squat
180 sec
12
3
Shoulders
Cable Lateral Raise
90 sec
12
4
Back
Barbell Romanian Deadlift
240 sec
12
3
Upper Legs
Machine Leg Curl (Prone)
90 sec
12
3
Abs
Cable Kneeling Crunch
90 sec
12
3
Upper Legs
Machine Leg Extension
150 sec
12
3
Day 6
Upper #1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
180 sec
12
3
Back
Weighted Pull-Up
120 sec
12
3
Chest
Dumbbell Incline Bench Press
180 sec
12
3
Shoulders
Cable Lateral Raise
90 sec
12
6
Back
Cable Seated Row
120 sec
12
3
Biceps
Dumbbell Hammer Curl (Cross Body)
90 sec
12
3
Biceps
Dumbbell Alternating Bicep Curl
90 sec
12
3
Biceps
Preacher Curl Machine
90 sec
12
3
Triceps
Cable Rope Overhead Tricep Extension
90 sec
12
3
Shoulders
Dumbbell Lateral Raise
90 sec
12
5
Chest
Machine Fly
90 sec
12
3
Day 7
Lower #2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Reset Deadlift
210 sec
12
3
Upper Legs
Machine Squat
210 sec
12
3
Upper Legs
Hack Squat
90 sec
12
3
Upper Legs
Machine Leg Curl (Prone)
90 sec
12
3
Upper Legs
Machine Leg Extension
90 sec
12
3
Day 8
Upper #2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Cable Lat Pulldown (Wide Grip)
90 sec
12
3
Back
Machine Reverse Lat Pulldown (Close Grip)
90 sec
12
3
Back
Cable Front Lat Pulldown (Close Grip)
90 sec
12
3
Shoulders
Barbell Military Press
150 sec
12
3
Triceps
Barbell Bench Press (Close Grip)
90 sec
12
3
Back
Machine Seated Row
90 sec
12
3
Chest
Machine Fly
150 sec
12
3
Biceps
Dumbbell Alternating Bicep Curl
90 sec
12
3
Biceps
Preacher Curl Machine
90 sec
12
3
Shoulders
Cable Lateral Raise
90 sec
12
3