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LEAHMCDONALD
Current Routine
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alekskk
AdventureMatt
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Eduardo Romero
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weekly workout
Information
Frequency :
6 days / week
Day Type :
Numerical
Type :
General Fitness
Difficulty :
Beginner
Tags :
Description
Day 1
Heavy weight composite movement leg day
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Treadmill Running
30 min
-
-
Glutes
dumbbell straight leg RDL into squat
30 sec
8
3
Upper Legs
Barbell Squat
60 sec
8
3
Back
Barbell Romanian Deadlift
60 sec
8
3
Abs
60 sec
8
3
Lower Legs
Calf Press On Leg Press
30 sec
8
3
Upper Legs
Machine Hip Adduction
60 sec
8
3
Abs
Smith Machine Split Squat
60 sec
8
3
Glutes
Barbell Hip Thrust
45 sec
8
3
Day 2
Back & Shoulder + Cardio
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
1 min
-
-
Shoulders
Dumbbell Lateral Raise
45 sec
10
3
Shoulders
Dumbbell Seated Shoulder Press
60 sec
8
4
Back
Machine Assisted Chin Up
60 sec
8
3
Back
Cable Seated Row
60 sec
8
3
Back
Wide Grip Lat Pulldown
45 sec
8
4
Shoulders
Cable Rope Face Pull
45 sec
12
3
Day 3
Single leg ISO & Abs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Dumbbell Stiff-Leg Deadlift
0 sec
8
4
Upper Legs
Dumbbell Squat
60 sec
8
4
Upper Legs
Barbell Squat
90 sec
8
4
Back
Barbell Romanian Deadlift
60 sec
8
4
Glutes
Machine Single-Leg Press
45 sec
8
3
Upper Legs
Machine Seated Leg Curl
30 sec
8
4
Abs
Machine Hip Abduction
30 sec
8
4
Lower Legs
Cable One Leg Kickback
75 sec
8
3
Glutes
Hip Adduction
75 sec
8
3
Glutes
Barbell Hip Thrust
30 sec
8
4
Day 4
Bi/Tri & chest
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
30 min
-
-
Chest
Barbell Bench Press
0 sec
8
4
Triceps
Dumbbell Lying Triceps Extension
60 sec
8
4
Back
Machine Assisted Hammer Grip Pull Up
60 sec
8
3
Back
Cable Seated Row
75 sec
8
4
Triceps
Cable One Arm Tricep Pushdown
60 sec
10
3
Forearms
Cable Standing Reverse Curl
60 sec
8
4
Day 5
High intensity leg day
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
30 min
-
-
Upper Legs
Dumbbell Stiff Leg Deadlift
0 sec
15
3
Upper Legs
Dumbbell Squat
45 sec
15
3
Glutes
Barbell Hip Thrust
60 sec
8
4
Abs
Machine Leg Extension
30 sec
8
4
Abs
30 sec
8
3
Glutes
Smith Machine Split Squat
30 sec
8
3
Glutes
Cable Leg Kickback
0 sec
8
4
Glutes
Cable Hip Abduction
30 sec
8
4
Upper Legs
Machine Seated Leg Curl
45 sec
8
4
Day 6
Upper body + Cardio
Muscle
Exercise Name
Timer
Reps
Sets
Track
Biceps
Dumbbell Bicep Curl
0 sec
8
3
Shoulders
Dumbbell Front Incline Raise
30 sec
8
3
Back
Wide Grip Lat Pulldown
30 sec
8
4
Shoulders
Cable Rope Rear Delt Row
0 sec
8
3
Shoulders
Cable Rope Face Pull
30 sec
8
3
Triceps
Cable One Arm Tricep Extension
30 sec
8
3
Back
Dumbbell Bent Over Row
0 sec
8
3
Shoulders
Dumbbell Shoulder Press
0 sec
8
3
Back
Machine Assisted Pull Up
30 sec
8
3