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Bulking
Intermediate
None
Plan Details
The PrimeFit Full-Body 45 routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
With this PrimeFit full-body program, 45 minute sessions allow you to increase volume slightly, add core work, and still keep recovery high. This is a clean, balanced 3-day full-body plan (M / W / F) built around machines + compound lifts, assisted pull-ups every session, and dumbbells mainly for arms, optimized for strength and long-term progress. Program Structure (45 Minutes) • 5–7 min warm-up • 7–8 exercises per session • 3 working sets for compounds • 2–3 sets for accessories • 60–90 sec rest for compounds • 45–60 sec rest for arms/core Rep ranges emphasize strength + hypertrophy (6–12 reps). Jefit: Embrace the Grind, MICHAEL WOOD, CSCS JeFit Team
Routine detail
Day 1
Workout 1: Chest/Shld/Triceps
Est. 47 min
5 exercises
Day 2
Workout 2: Back/Biceps
Est. 46 min
5 exercises
Day 3
Workout 3: Legs/Core
Est. 45 min
5 exercises
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