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Jefit FitBody Plan
General
Intermediate
Barbell
Plan Details
The Jefit FitBody Plan routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate session offers two training sessions that can be done 1-2x/week. Meaning, two session or repeat for 4 sessions/week, taking a rest day between workouts. The goal of this plan is to build a general base-level of strength across all major muscle groups. PROGRAM ROUTINE Day 1 - Legs, Back, Core, Chest Day 2 - Shoulder, Core, Arms NUTRITION TIPS Really pay attention to your diet while following the plan. Eat whole foods while consuming plenty of healthy carbs, fat, fiber and at least 1 gram of protein/kilogram of body weight. Supplement meals and all workouts with a whey protein drink. Make sure it contains the amino acid - Leucine in it. Use 30-40 grams/protein in any protein drink. Drink plenty of H2O and get 7-8 hours of sleep. Eat Well & Stay Strong! MICHAEL WOOD, CSCS JeFit Team
Routine detail
Day 1
Workout 1: Legs/Back/Core/Chest
Est. 18 min
10 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Single-Leg Squat
2 Sets x 8 Reps
Jump Squat
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Weighted Crunch
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Weighted Crunch
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Weighted Crunch
1 Set x 15 Reps
Barbell Decline Bench Press
4 Sets x 15,12,10,8 Reps
Day 2
Workout 2: Shoulder/Core/Arms
Est. 8 min
10 exercises
Barbell Shoulder Press
4 Sets x 12,10,8,8 Reps
Barbell Curl
1 Set x 8 Reps
Medicine Ball Overhead Slam
1 Set x 8 Reps
Barbell Curl
1 Set x 10 Reps
Medicine Ball Overhead Slam
1 Set x 10 Reps
Barbell Curl
1 Set x 12 Reps
Weighted Bench Dip
1 Set x 15 Reps
Cobra
1 Set
Weighted Bench Dip
1 Set x 15 Reps
Cobra
1 Set
