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LACEYHORNER
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Day 1
Information
Frequency :
31 days / week
Day Type :
Day of the Week
Type :
General Fitness
Difficulty :
Intermediate
Tags :
Description
Monday
Moderate
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Kettlebell Goblet Squat
30 sec
8
4
Shoulders
Barbell Standing Military Press
0 sec
8
4
Upper Legs
Kettlebell One Legged Deadlift
0 sec
8
4
Abs
0 sec
8
3
Biceps
Dumbbell Hammer Curls
0 sec
8
4
Triceps
Dumbbell Standing Triceps Extension
0 sec
8
4
Abs
Sit Up
0 sec
8
4
Abs
Air Bike
0 sec
8
4
Monday
Spartan 1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Bent Arm Pullover
20 sec
15
3
Back
Barbell Bent Over Row
20 sec
12
3
Biceps
Barbell Curl
20 sec
12
3
Biceps
Dumbbell Incline Curl
20 sec
12
3
Shoulders
Dumbbell Lateral Raise
18 sec
12
3
Triceps
Cable Rope Triceps Pushdown
20 sec
8
3
Shoulders
Dumbbell Front Raise
0 sec
12
3
Triceps
Dumbbell Tricep Kickback
0 sec
12
3
Chest
Dumbbell Incline Bench Press
0 sec
12
3
Chest
Dumbbell Fly
0 sec
12
3
Upper Legs
Dumbbell Walking Lunges
20 sec
12
3
Upper Legs
Barbell Hack Squat
20 sec
12
3
Back
Barbell Deadlift
0 sec
12
3
Back
Superman
0 sec
-
3
Monday
THT Legs & Shoulders
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
60 sec
10
3
Upper Legs
Barbell Hack Squat
60 sec
10
3
Glutes
Exercise Ball One Legged Diagonal Kick Hamstring Curl
60 sec
10
1
Upper Legs
Dumbbell Lunges
60 sec
10
1
Lower Legs
Donkey Calf Raises
60 sec
10
3
Shoulders
Barbell Shoulder Press
60 sec
10
3
Shoulders
Dumbbell Standing Press
60 sec
10
2
Shoulders
Dumbbell Lateral Raise
60 sec
10
2
Shoulders
Dumbbell Front Raise
60 sec
10
1
Tuesday
Spartan 2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Pull Ups
20 sec
15
3
Back
Barbell Bent Over Row
20 sec
15
3
Biceps
Barbell Curl
20 sec
15
3
Biceps
Dumbbell Alternate Seated Curl
20 sec
15
3
Shoulders
Dumbbell Shoulder Press
20 sec
15
3
Shoulders
Dumbbell Seated Side Lateral Raise
0 sec
15
3
Triceps
Dumbbell One Arm Triceps Extension
0 sec
15
3
Triceps
Cable Rope Triceps Pushdown
0 sec
8
3
Chest
Dumbbell Bench Press
0 sec
8
3
Chest
Dumbbell Incline Bench Press
0 sec
15
3
Back
Barbell Deadlift
0 sec
15
3
Upper Legs
Dumbbell Lunges
20 sec
15
3
Upper Legs
Barbell Hack Squat
20 sec
15
3
Abs
Decline Crunch
0 sec
15
3
Abs
Air Bike
0 sec
15
3
Wednesday
Heavy
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Clean
30 sec
5
4
Upper Legs
Barbell Front Squat
30 sec
5
4
Back
Barbell Bent Over Row
30 sec
5
4
Chest
Barbell Bench Press
30 sec
5
4
Back
Barbell Romanian Deadlift
30 sec
5
4
Abs
Leg Raise
30 sec
5
4
Wednesday
THT Chest Abs & Bis
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
60 sec
10
2
Chest
Dumbbell Decline Bench Press
60 sec
10
2
Triceps
Weighted Tricep Dips
60 sec
10
1
Chest
Dumbbell Incline Bench Press
60 sec
10
1
Abs
Cable Crunch
60 sec
10
2
Abs
Decline Crunch
60 sec
10
2
Abs
Flat Bench Leg Pull In
60 sec
10
2
Biceps
Cable Preacher Curl
60 sec
10
2
Biceps
EZ Bar Curl
60 sec
10
2
Biceps
Barbell Concentration Curl
60 sec
10
2
Biceps
Dumbbell Incline Bench Curl
60 sec
10
1
Thursday
Spartan 3
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Dumbbell Standing Press
20 sec
15
3
Biceps
Dumbbell Bicep Curl
20 sec
15
3
Shoulders
Dumbbell Lateral Raise
0 sec
15
3
Triceps
Dumbbell Standing Triceps Extension
0 sec
15
3
Chest
Dumbbell Fly
0 sec
15
3
Chest
Barbell Bench Press
0 sec
15
3
Upper Legs
Barbell Hack Squat
0 sec
15
3
Upper Legs
Barbell Sumo Deadlift
0 sec
15
3
Upper Legs
Barbell Single Leg Squat
20 sec
15
3
Back
Barbell Deadlift
0 sec
15
3
Shoulders
Dumbbell Rear Delt Row
0 sec
15
3
Back
Pull Ups
0 sec
15
3
Back
Barbell Bent Over Row
0 sec
15
3
Abs
Jackknife Sit up
0 sec
15
3
Abs
Oblique Crunches with Bench
0 sec
15
3
Friday
Hi Rep
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
60 min
-
-
Upper Legs
Barbell Squat
0 sec
15
3
Biceps
Dumbbell Incline Curl
0 sec
15
3
Back
Barbell Inverted Row
0 sec
8
3
Chest
Dumbbell Incline Bench Press
0 sec
15
3
Glutes
Curtesy Lunge
0 sec
15
3
Abs
Bench Dip
0 sec
8
3
Shoulders
Dumbbell Lateral Raise
0 sec
8
3
Shoulders
Dumbbell Front Raise
0 sec
8
3
Abs
Plank
60 sec
-
3
Sunday
Spartan 4
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Sit Squat
0 sec
10
4
Glutes
One Leg Kickback
0 sec
10
4
Upper Legs
Dumbbell Lateral Lunge with Bicep Curl
0 sec
10
4
Upper Legs
Dumbbell Lunges
0 sec
10
4
Upper Legs
Mountain Climbers
30 sec
10
4
Upper Legs
Barbell Squat
0 sec
20
4
Back
jumping pull ups
0 sec
20
4
Chest
Push Up
0 sec
20
4
Upper Legs
Freehand Jump Squat
0 sec
20
4
Upper Legs
Box Jump Multiple Response
30 sec
10
4
Cardio
Jump Rope
1 min
-
-
ANY
Cardio
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Running
1 min
-
-
Cardio
Jump Rope
1 min
-
-
Upper Legs
Mountain Climbers
0 sec
30
1
Upper Legs
Dumbbell Step Ups
60 sec
30
1
Upper Legs
Dumbbell Jumping Squat
0 sec
15
1
Abs
Exercise Ball Weighted Sit Up
0 sec
30
1
Cardio
Aerobics
1 min
-
-
Cardio
Running
1 min
-
-
Cardio
Jump Rope
1 min
-
-
Upper Legs
Mountain Climbers
0 sec
30
1
Upper Legs
Bodyweight Step Up
0 sec
30
1
Abs
Dumbbell Sit Up On Exercise Ball
0 sec
30
1
Cardio
Aerobics
1 min
-
-
Cardio
Running
1 min
-
-
Cardio
Jump Rope
1 min
-
-
Upper Legs
Mountain Climbers
0 sec
30
1
Upper Legs
Bodyweight Step Up
0 sec
30
1
Upper Legs
Freehand Jump Squat
0 sec
15
1
Abs
Dumbbell Sit Up On Exercise Ball
0 sec
30
1
Cardio
Aerobics
1 min
-
-
ANY
Day 1 - Upper
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
15 sec
8
3
Back
Barbell Bent Over Row
15 sec
8
3
Shoulders
Dumbbell One Arm Seated Shoulder Press
0 sec
8
3
Chest
Dumbbell Fly
15 sec
8
3
Back
Pull Ups
0 sec
8
3
Shoulders
Dumbbell Standing Alternate Front Raises
15 sec
8
3
Biceps
Barbell Curl
0 sec
8
4
Triceps
Barbell Lying Triceps Extension
0 sec
8
4
ANY
day 2 - Lower
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
60 sec
10
3
Upper Legs
Barbell Stiff-Legged Deadlift
60 sec
10
3
Lower Legs
Barbell Rocking Standing Calf Raise
30 sec
10
4
Upper Legs
Barbell Step Ups
30 sec
12
2
Back
Barbell Good Morning
30 sec
12
3
Glutes
Barbell Lateral Lunge
30 sec
12
2
Glutes
Barbell Glute Bridge
30 sec
12
3
Glutes
Kneeling Squat
30 sec
12
3
Abs
Weight Plate Decline Crunch
10 sec
12
4
Abs
Alternate Heel Touchers
10 sec
12
4
Abs
Knee Hip Raise On Parallel Bars
20 sec
12
4
ANY
day 3 - upper
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Incline Bench Press
30 sec
12
3
Back
Barbell Deadlift
60 sec
10
3
Shoulders
Barbell Military Press Behind Neck
60 sec
10
3
Chest
Push Up
30 sec
12
2
Back
Close Grip Front Lat Pulldown
60 sec
8
3
Shoulders
Dumbbell Reverse Flyes
30 sec
12
3
Triceps
Dumbbell Tricep Kickback
30 sec
12
3
Biceps
Dumbbell Incline Curl
30 sec
12
3
Abs
Exercise Ball Crunch
0 sec
12
3
Abs
Leg Raise
0 sec
12
3
ANY
day 4 - lower
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Lunge
60 sec
10
3
Upper Legs
Barbell Clean
60 sec
10
3
Lower Legs
Barbell Standing Calf Raise
30 sec
10
4
Glutes
Reverse Hyper on Flat Bench
30 sec
12
3
Back
Barbell Good Morning
30 sec
12
3
Glutes
Barbell Glute Bridge
30 sec
12
3
Abs
Bench Oblique Dips
0 sec
12
3
Abs
Plank
0 sec
-
3
Abs
Reverse Crunch
0 sec
12
3
ANY
Lake
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Chin Up
0 sec
12
3
Chest
Push Up
0 sec
12
3
Back
Inverted Row
0 sec
12
3
Upper Legs
Bodyweight Walking Lunge
0 sec
12
3
Back
Pull Ups
0 sec
12
3
Triceps
Bench Dip
0 sec
12
3
Upper Legs
Prisoner Squat
0 sec
12
3
Lower Legs
Bodyweight Standing Calf Raise
0 sec
12
3
Upper Legs
Bodyweight Step Up
0 sec
12
3
Abs
Hanging Leg Raise
0 sec
12
3
ANY
Navy Seal
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Running
60 min
-
-
Chest
Push Up
60 sec
15
4
Abs
Sit Up
60 sec
20
3
Back
Pull Ups
60 sec
3
3
Back
Chin Up
60 sec
3
3
ANY
New 1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Dumbbell Shoulder Press
30 sec
8
2
Triceps
Bench Dip
30 sec
8
2
Shoulders
Dumbbell Alternate Reverse Fly on Incline Bench
30 sec
8
2
Biceps
Dumbbell Alternate Hammer Curl
30 sec
8
2
Back
Barbell Bent Over Row
30 sec
8
2
Upper Legs
Barbell Squat
30 sec
8
2
Chest
Dumbbell Bench Press
30 sec
8
2
Triceps
Cable Rope Triceps Pushdown
0 sec
8
2
Upper Legs
Bodyweight Walking Lunge
0 sec
8
2
Abs
Decline Bench Leg Raise
30 sec
8
2
Abs
Air Bike
30 sec
8
2
Cardio
Treadmill Running
60 min
-
-
ANY
New 2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Treadmill Running
30 min
-
-
Shoulders
Cable Rope Face Pull
30 sec
8
2
Back
Barbell Deadlift
30 sec
8
2
Chest
Dumbbell Fly
30 sec
8
2
Back
Pull Ups
30 sec
8
2
Triceps
Dumbbell Incline Triceps Extension
30 sec
8
2
Chest
Dumbbell Decline Bench Press
30 sec
8
2
Biceps
Barbell Curl
30 sec
8
2
Upper Legs
Barbell Front Squat
30 sec
8
2
Upper Legs
Barbell Single Leg Squat
30 sec
8
2
Abs
Jackknife Sit up
30 sec
8
2
Abs
Alternate Heel Touchers
30 sec
8
2
ANY
New Workout
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Treadmill Running
60 min
-
-
ANY
Running
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Running
60 min
-
-
ANY
SHRED DAY 1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Step Machine
1 min
-
-
Chest
Barbell Bench Press
60 sec
8
4
Chest
Dumbbell Incline Bench Press
60 sec
8
3
Chest
Dumbbell Decline Bench Press
60 sec
8
3
Triceps
Single Bench Dip
60 sec
8
4
Triceps
Dumbbell Standing Triceps Extension
60 sec
8
3
Abs
Decline Bench Leg Raise with Hip Thrust
0 sec
8
3
Abs
Weight Plate Decline Crunch
0 sec
8
3
Abs
Weight Plate Russian Twist
0 sec
8
3
ANY
SHRED DAY 2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Barbell Shoulder Press
60 sec
11
4
Shoulders
Dumbbell One Arm Seated Shoulder Press
60 sec
11
3
Shoulders
Dumbbell Upright Row
60 sec
11
3
Upper Legs
Barbell Squat
60 sec
11
4
Lower Legs
Barbell Standing Calf Raise
60 sec
11
3
Upper Legs
Bodyweight Side Lunge
60 sec
8
3
Upper Legs
Barbell Single Leg Squat
60 sec
8
3
ANY
SHRED DAY 3
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Dumbbell Bent-Over Reverse Fly
60 sec
8
4
Back
Barbell Deadlift
60 sec
8
3
Back
Barbell Bent Over Row
60 sec
11
3
Back
Barbell Reverse Grip Incline Bench Row
60 sec
8
3
Back
Chin Up
60 sec
8
4
Biceps
Barbell Curl
60 sec
11
3
Forearms
Barbell EZ Bar Reverse Grip Curl
60 sec
11
3
ANY
SHRED DAY 4
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Push Up
60 sec
8
3
Chest
Dumbbell Incline Fly
60 sec
8
3
Chest
Dumbbell Fly
60 sec
8
3
Triceps
Cable Rope Triceps Pushdown
60 sec
8
3
Triceps
Cable Reverse Grip Incline Tricep Extension
60 sec
8
3
Abs
Crunches
0 sec
8
3
Abs
Dumbbell Side Bend
0 sec
8
3
ANY
SHRED DAY 5
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Dumbbell Alternate Standing Lateral Raise
60 sec
15
3
Shoulders
Barbell Front Raise
60 sec
15
3
Shoulders
Cable Rope Face Pull
60 sec
15
3
Upper Legs
Leg Extensions
60 sec
15
3
Glutes
Cable Pull Through
60 sec
15
3
Glutes
Hip Adduction
60 sec
15
3
Upper Legs
Kettlebell One Legged Deadlift
0 sec
15
3
Lower Legs
Barbell Rocking Standing Calf Raise
0 sec
15
3
ANY
SHRED DAY 6
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Wide Grip Lat Pulldown
60 sec
15
3
Back
Cable Underhand Pull Down
60 sec
15
4
Back
Cable Straight Arm Push Down
60 sec
15
3
Biceps
Dumbbell Incline Curl
60 sec
15
3
Biceps
Dumbbell Hammer Curls
60 sec
15
3
Biceps
Cable High Curl
60 sec
15
4
ANY
TN 1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
40 sec
5
4
Chest
Dumbbell Bench Press
60 sec
8
3
Chest
Dumbbell Incline Bench Press
40 sec
8
3
Chest
Dumbbell Decline Bench Press
40 sec
8
3
Chest
Dumbbell Around the Worlds
60 sec
8
3
Back
Close Grip Chin Up
40 sec
8
4
Biceps
Barbell Curl
40 sec
8
3
Biceps
Dumbbell Hammer Curls
40 sec
8
3
Cardio
Running
60 min
-
-
ANY
TN 2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Aerobics
60 min
-
-
Back
Pull Ups
60 sec
8
4
Back
Barbell Bent Over Row
60 sec
10
4
Back
Barbell Deadlift
60 sec
8
4
Back
Close Grip Front Lat Pulldown
60 sec
12
3
Back
Wide Grip Lat Pulldown
60 sec
8
3
Abs
Dumbbell Side Bend
0 sec
8
4
Abs
Decline Bench Leg Raise
0 sec
8
4
ANY
TN 3
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Barbell Shoulder Press
60 sec
5
4
Shoulders
Dumbbell Shoulder Press
60 sec
8
4
Shoulders
Cable Rope Face Pull
60 sec
8
4
Shoulders
Dumbbell Lateral Raise
30 sec
10
3
Triceps
Bench Dip
60 sec
8
4
Triceps
Cable Rope Triceps Pushdown
60 sec
10
3
Triceps
Dumbbell Incline Two Arm Extension
60 sec
8
3
Abs
Oblique Crunches with Bench
0 sec
15
4
Abs
Decline Crunch
0 sec
15
4
Cardio
Aerobics
60 min
-
-
ANY
TN 4
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
30 sec
10
4
Upper Legs
Barbell Single Leg Squat
60 sec
8
3
Glutes
Barbell Glute Bridge
60 sec
8
3
Glutes
Exercise Ball One Legged Diagonal Kick Hamstring Curl
60 sec
12
4
Glutes
Glute Kickback
60 sec
8
3
Upper Legs
Barbell Stiff-Legged Deadlift
60 sec
8
4
Lower Legs
Barbell Floor Calf Raise
60 sec
12
4
Lower Legs
Donkey Calf Raises
60 sec
12
6
ANY
TRX
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
TRX low rows
20 sec
12
1
Chest
TRX chest/tris
20 sec
12
1
Back
TRX flys
20 sec
12
1
Glutes
TRX squats
20 sec
12
1
Back
TRX low rows
20 sec
12
1
Chest
TRX chest/tris
20 sec
12
1
Back
TRX flys
20 sec
12
1
Glutes
TRX squats
20 sec
12
1
Back
TRX low rows
20 sec
12
1
Chest
TRX chest/tris
20 sec
12
1
Back
TRX flys
20 sec
12
1
Glutes
TRX squats
20 sec
12
1
Abs
TRX side plank
20 sec
-
1
Abs
TRX side plank
20 sec
-
1
Abs
TRX crunch
20 sec
12
1
Glutes
TRX butt up
20 sec
12
1
Abs
TRX side plank
20 sec
-
1
Abs
TRX side plank
20 sec
-
1
Abs
TRX crunch
20 sec
12
1
Glutes
TRX butt up
20 sec
12
1
Abs
TRX side plank
20 sec
-
1
Abs
TRX side plank
20 sec
-
1
Abs
TRX crunch
20 sec
12
1
Glutes
TRX butt up
20 sec
12
1
Back
TRX power pull
20 sec
12
1
Back
TRX power pull
20 sec
12
1
Chest
TRX lunge to push up
20 sec
12
1
Chest
TRX lunge to push up
20 sec
12
1
Back
TRX power pull
20 sec
12
1
Back
TRX power pull
20 sec
12
1
Chest
TRX lunge to push up
20 sec
12
1
Chest
TRX lunge to push up
20 sec
12
1