A Stronger You - JEFIT

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A Stronger You - JEFIT

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A Stronger You

Bulking

Intermediate

Machine strength

Plan Details

The A Stronger You routine by hundredfit is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Believe in yourself! Take your time and do it right.

Routine detail

Day 1

upper pull+

Est. 76 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

2 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Dumbbell One-Arm Upright Row Demonstration

Dumbbell One-Arm Upright Row

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Day 2

REST/Relax

Est. 62 min

1 exercise

Walking Demonstration

Walking

1 Set

Day 3

lower push+

Est. 80 min

10 exercises

Recumbent Bike Demonstration

Recumbent Bike

1 Set

Kneeling Hip Flexor Demonstration

Kneeling Hip Flexor

2 Sets x 1 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

3 Sets x 8 Reps

Barbell Overhead Squat Demonstration

Barbell Overhead Squat

2 Sets x 8 Reps

Barbell Squat (Wide Stance) Demonstration

Barbell Squat (Wide Stance)

5 Sets x 5 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

5 Sets x 5 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 5 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

4 Sets x 8 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 12 Reps

Machine Seated Single-Leg Calf Raise Demonstration

Machine Seated Single-Leg Calf Raise

3 Sets x 8 Reps

Day 4

upper push+

Est. 78 min

9 exercises

Rowing Demonstration

Rowing

1 Set

Dip Demonstration

Dip

5 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 6 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 8 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 8 Reps

Dumbbell Arnold Press Demonstration

Dumbbell Arnold Press

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Weight Plate Shrug Demonstration

Weight Plate Shrug

4 Sets x 10 Reps

Day 5

REST/Relax

Est. 62 min

1 exercise

Walking Demonstration

Walking

1 Set

Day 6

lower pull+

Est. 80 min

10 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Wall Calf Stretch Demonstration

Wall Calf Stretch

2 Sets x 1 Reps

Posterior Lower Leg Stretch Demonstration

Posterior Lower Leg Stretch

2 Sets x 1 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 6 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

3 Sets x 8 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

4 Sets x 8 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 10 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

4 Sets x 6 Reps

Day 7

Rest or Core/Arms

Est. 107 min

7 exercises

Walking Demonstration

Walking

1 Set

Russian Twist Demonstration

Russian Twist

5 Sets x 10 Reps

Plank Demonstration

Plank

4 Sets

Dumbbell One-Arm Hammer Curl Demonstration

Dumbbell One-Arm Hammer Curl

4 Sets x 8 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps