Spring & Summer 2026 - JEFIT

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Spring & Summer 2026 - JEFIT

Spring & Summer 2026 banner

Spring & Summer 2026

AUDIO TIP

Cutting

Intermediate

None

Plan Details

The Spring & Summer 2026 routine by Roddychristian is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

12-20 working sets per muscle group per week. If you don’t finish a day, just pick up where you left off. Measure by week, not by day.

Routine detail

Day 1

Primary: Bench Press. Secondary: Front Squat.

Est. 0 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

7 Sets x 15,10,10,8,8,8,6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

6 Sets x 15,10,10,10,10,10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 6 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

4 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Cable Rotational Crunch (Kneeling) Demonstration

Cable Rotational Crunch (Kneeling)

4 Sets x 24,27,30,30 Reps

Day 2

Primary: OHP. Secondary: RDL.

Est. 0 min

8 exercises

Barbell Military Press Demonstration

Barbell Military Press

7 Sets x 15,10,10,6,6,6,5 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 10,9,7,7 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

5 Sets x 15,10,10,10,10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

6 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

5 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Weighted Crunch Demonstration

Weighted Crunch

4 Sets x 27 Reps

Day 3

Primary: Deadlift. Secondary: Unilateral Focus.

Est. 0 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 10 Reps

Gorilla Chin-Up with Crunch Demonstration

Gorilla Chin-Up with Crunch

5 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

5 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 20 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

4 Sets x 20 Reps

Leg Raise with Hip Thrust Demonstration

Leg Raise with Hip Thrust

4 Sets x 20 Reps

Day 4

Primary: Squat. Secondary: Push Press.

Est. 0 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

7 Sets x 15,10,10,10,10,10,10 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

6 Sets x 10 Reps

Barbell Push Press Behind the Neck Demonstration

Barbell Push Press Behind the Neck

5 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 10 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

5 Sets x 10 Reps

Dumbbell Rotational Decline Sit-Up Demonstration

Dumbbell Rotational Decline Sit-Up

4 Sets x 15 Reps

Day 5

Olympic Lifts and Accessory Work

Est. 0 min

12 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 15,10,10 Reps

Barbell Push Press Demonstration

Barbell Push Press

4 Sets x 5,3,3,2 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 15,10,10,6,6 Reps

Barbell Clean Pull Demonstration

Barbell Clean Pull

5 Sets x 9,3,5,4,4 Reps

Barbell Hang Clean Demonstration

Barbell Hang Clean

7 Sets x 6,5,5,4,2,2,2 Reps

Barbell Clean Demonstration

Barbell Clean

6 Sets x 3,2,2,3,3,3 Reps

Barbell Split Jerk Demonstration

Barbell Split Jerk

8 Sets x 3,3,3,3,3,2,2,1 Reps

Barbell Clean and Jerk Demonstration

Barbell Clean and Jerk

6 Sets x 2,1,1,1,1,2 Reps

Barbell Snatch Shrug Demonstration

Barbell Snatch Shrug

5 Sets x 10 Reps

Barbell Hang Snatch Demonstration

Barbell Hang Snatch

8 Sets x 9,6,2,2,2,2,3,3 Reps

Barbell Power Snatch Demonstration

Barbell Power Snatch

5 Sets x 3 Reps

Barbell Snatch Pull Demonstration

Barbell Snatch Pull

5 Sets x 10,10,10,3,10 Reps

Day 6

Home Gym: Intermittent/Supplemental

Est. 0 min

15 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 10 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

6 Sets x 15,10,10,10,10,10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 6,4,3,3,3 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

5 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 20 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 20 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 20 Reps

Dumbbell Rotational Sit-Up Demonstration

Dumbbell Rotational Sit-Up

5 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 20 Reps

Dumbbell One-Arm Hammer Curl Demonstration

Dumbbell One-Arm Hammer Curl

8 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 20 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

4 Sets x 20 Reps