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Strength Foundations 8-Week Plan
ELITE
General
Beginner
None
Plan Details
The Strength Foundations 8-Week Plan routine by JefitTeam is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
The Strength Foundations plan was designed or beginners to intermediates, focusing on progressive overload, balanced strength development, and full-body functionality. **Goal: Build strength, improve muscle mass, enhance functional fitness, and develop consistent lifting habits. **Frequency: 4 days per week (8-weeks) Day 1: Upper Body Push / Pull Day 2: Lower Body Day 3: Rest or Active Recovery Day 4: Upper Body Push / Pull (variation) Day 5: Lower Body + Core Days 6–7: Rest or light cardio/mobility **Progression: Increase weight gradually each week while maintaining proper form. Track sets, reps, and weights in Jefit. Focus on progressive overload for strength gains. **Progression Plan (Weeks 1–8) Week Focus Notes 1–2 Learn form, moderate weight Focus on correct technique 3–4 Increase weight 5–10% Slightly lower reps if needed 5–6 Add additional set to key lifts Bench, squat, deadlift 7–8 Peak intensity, maintain form Push for strength gains Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Mon
Day 1: Upper Body: Push/Pull
Est. 54 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up (Mixed Grip)
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Tue
Day 2: Lower Body Strength
Est. 49 min
7 exercises
Wed
Day 3: Active Rest or Mobility work
Est. 0 min
0 exercises
Thu
Day 4: Upper Body Variation
Est. 62 min
7 exercises
Fri
Day 5: Lower Body & Core
Est. 51 min
6 exercises
