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STEVEGOLD
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SfS Ultimate Bro Split (modified)
Information
Frequency :
14 days / week
Day Type :
Numerical
Type :
Cutting
Difficulty :
Intermediate
Tags :
Description
Day 1
Lower
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
600 min
-
-
Back
Barbell Deadlift
180 sec
10
6
Upper Legs
Front Box Squat
120 sec
10
4
Back
Barbell Romanian Deadlift
120 sec
10
4
Upper Legs
Machine Leg Extension
120 sec
10
3
Lower Legs
Barbell Standing Calf Raise
60 sec
10
3
Day 2
Chest
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
600 min
-
-
Shoulders
Barbell Shoulder Press
180 sec
5
6
Chest
Dumbbell Incline Bench Press
150 sec
8
5
Chest
Dumbbell Bench Press
150 sec
10
4
Chest
Dumbbell Incline Fly
90 sec
10
4
Chest
Deficit Push-ups
90 sec
10
3
Day 3
Arms
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
600 min
-
-
Abs
Weighted Tricep Dip
0 sec
10
3
Biceps
Standing Bayesian Cable Curl
120 sec
10
3
Triceps
Barbell Bench Press (Close Grip)
0 sec
8
4
Abs
EZ Bar Curl
120 sec
10
3
Biceps
EZ Bar Curls - Drop Set
120 sec
10
3
Abs
Barbell Tricep Extension (Supine)
0 sec
10
3
Biceps
Flat Bench Preacher Curl
120 sec
10
3
Day 4
Back
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
600 min
-
-
Glutes
Box Squat
180 sec
10
6
Back
Barbell Bent-Over Row
150 sec
10
5
Back
Neutral Grip Lat Pulldown
120 sec
10
3
Back
Landmine Row - Neutral Grip
90 sec
10
3
Back
Seated Face Pull
60 sec
10
3
Day 5
Shoulders
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
600 min
-
-
Chest
Barbell Bench Press
150 sec
5
6
Chest
Barbell Bench Press with Slingshot
150 sec
10
1
Chest
Barbell Bench Press
150 sec
10
1
Shoulders
Dumbbell Seated Shoulder Press
120 sec
8
4
Shoulders
Cross-Body Cable Y- Raise
120 sec
10
4
Shoulders
Super-Rom Reverse Cable Flye
120 sec
10
3
Day 6
Chest & Arms
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
600 min
-
-
Chest
Barbell Incline Bench Press
150 sec
10
6
Chest
Seated Cable Crossover
150 sec
10
3
Biceps
Seated Bayesian Cable Curl
121 sec
10
3
Triceps
Cable Rope Overhead Tricep Extension
90 sec
10
3
Chest
Barbell Incline Bench Press - Slingshot
150 sec
10
1
Chest
Weighted Dip
0 sec
10
4
Biceps
EZ Bar Curl with Arm Blaster
120 sec
10
4
Chest
Weighted Dips with Slingshot
150 sec
10
1
Biceps
Behind the Body One-Arm Cable Curl
90 sec
10
3
Day 7
Cardio
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
120 min
-
-
Triceps
Cable Tricep Pushdown (V-Bar)
0 sec
10
4
Abs
Cable One-Arm High Curl
0 sec
10
4
Cardio
Running
0 min
-
-
Cardio
Hike
0 min
-
-
Day 8
Lower
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
600 min
-
-
Back
Barbell Deadlift
180 sec
5
6
Glutes
Barbell Hip Thrust
180 sec
10
3
Upper Legs
Bulgarian Split Squats
120 sec
10
3
Upper Legs
Machine Seated Leg Curl
120 sec
15
3
Glutes
Machine Seated Leg Curls - Drop Set
0 sec
10
3
Upper Legs
Machine Leg Press
120 sec
10
3
Abs
Calf Press On Leg Press
120 sec
10
3
Day 9
Chest
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
600 min
-
-
Shoulders
Barbell Shoulder Press
150 sec
5
6
Triceps
Dip
120 sec
10
3
Chest
Dumbbell Incline Press - Slow Eccentric + 2 Sec Pause
120 sec
10
4
Chest
Cable Crossover - Slow Eccentric + 2 Sec Pause
120 sec
10
3
Chest
Deficit Push-ups
60 sec
10
3
Day 10
Arms
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
600 min
-
-
Triceps
Weighted Tricep Dip
0 sec
10
3
Back
Chin-Up
120 sec
5
3
Triceps
Barbell Bench Press (Close Grip)
0 sec
10
4
Biceps
Dumbbell Concentration Curl
120 sec
10
3
Abs
Cable Tricep Pushdown (Rope)
0 sec
10
3
Biceps
Barbell Spider Curl
120 sec
10
3
Day 11
Back
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
600 min
-
-
Glutes
Box Squat
180 sec
10
6
Back
Reverse Grip Bent Over Row - Slow Eccentric + Pause
150 sec
10
5
Back
Weighted Pull-up - Slow Eccentric + Pause
90 sec
2
10
Back
Cable One-Arm Seated Row
90 sec
10
3
Back
Kneeling Cable Straight-arm Pulldown
90 sec
10
3
Back
Cable Rope Face Pull
90 sec
10
3
Day 12
Shoulders
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
600 min
-
-
Chest
Barbell Bench Press - Slow Eccentric + Pause
180 sec
10
4
Shoulders
EZ-Bar Front Raise
120 sec
10
3
Shoulders
Super-ROM Lateral Raise
120 sec
10
4
Shoulders
Dumbbell Reverse Fly
120 sec
10
3
Day 13
Chest & Arms
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
600 min
-
-
Chest
Barbell Incline Bench Press - Slow Eccentric + Pause
180 sec
10
5
Chest
Weighted Dip
120 sec
10
4
Chest
Weighted Dips - Slow Eccentric + Pause
120 sec
10
3
Abs
Cable Rope Overhead Tricep Extension
0 sec
10
3
Biceps
EZ Bar Curl with Arm Blaster
120 sec
10
3
Triceps
Cable Tricep Pushdown (V-Bar)
0 sec
10
3
Biceps
Dumbbell One-Arm Preacher Curl
120 sec
10
3
Day 14
Cardio
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
0 min
-
-
Abs
Barbell Tricep Extension (Supine)
0 sec
10
3
Biceps
Behind the Body One-Arm Cable Curl
0 sec
10
3
Cardio
Running
0 min
-
-
Cardio
Hike
1 min
-
-