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Jefit Full Body Split Program
General
Beginner
None
Plan Details
The Jefit Full Body Split Program routine by JefitTeam is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is an intermediate level strength training program which follows a 4-day split training template. You will train the upper and lower body twice weekly. Each training session offers only 5-6 exercises, 3-4 sets. Each week you will perform 10-20 sets per each major muscle group. Day 1: Upper Body Day 2: Legs & Arms Day 3: Upper Body & Core Day 4: Legs & Arms Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Day 1: Upper Body
Est. 44 min
6 exercises
Back Hyperextension
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Push Press
4 Sets x 8,8,6,6 Reps
Tue
Day 2: Legs & Arms
Est. 45 min
6 exercises
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Farmers Carry
3 Sets
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Thu
Day 3: Upper Body & Core
Est. 52 min
7 exercises
Weighted Crunch
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Dublin Press
3 Sets x 8 Reps
Fri
Day 4: Legs & Arms
Est. 44 min
6 exercises
Dumbbell Walking Lunge
3 Sets x 12,10,8 Reps
Hack Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8,10,12 Reps
Machine Hammer Curl
3 Sets x 8 Reps
