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Training Jan
Bulking
Advanced
Machine strength
Plan Details
The Training Jan routine by JanHoffmann is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is the JEFIT Advanced Routine that is designed for individuals you have had a year or more worth of lifting experience or looking to step up their workout from beginner or intermediate routines. If you are looking to use this routine as your default routine, your main focus is to perform this routine for 8 to 12 weeks to ensure optimal muscle gains, growth and strength. It is a 5 day split routine that focuses upon building muscle and targeting each muscle group separately on their own day, along with mixing in abdominal exercises at the end of the workout. ** Chest - On chest day you will focus upon targeting your upper and lower pecs, developing fullness and definition. ** Shoulders - With shoulders you will target the deltoids and traps while building size and strength. ** Legs - On legs day you will focus on the Quad, Hamstring and Calf muscles. For these three muscles your main target will be development, separation, growth and definition of each muscle. ** Arms - During arms day you will be working out the biceps, triceps, and forearms. For biceps you will focus on the head of the bicep, building thickness and definition. Triceps will target all 3 heads of the muscle building on thickness, growth and separation. ** Back - With back day you will be focusing upon the upper and lower back muscles developing thickness, definition and separation of the little muscles ** Cardio has been added into this routine and can be performed twice a week for 45 - 60 minutes followed by a 5 minute cool down. While you are performing each exercise you will start off with a weight that you are able to do for 15 reps and with each set you will increase the weight and decrease the reps, as in a bulking routine. But rather than focusing on bulking up the muscles, with this routine you will focus on isolation, slow and precise movements to target the little muscles and get full benefits from performing this routine. With Ab exercises that are listed as "undefined" this means the maximum amount that you are able to perform for this set and on the final set of the exercise you want to perform it until failure. *** Notes : With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible. Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. You can superset exercises if you would like to keep up the intensity of this routine along with the pump within your muscles.
Routine detail
Mon
Chest and Back
Est. 74 min
13 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Barbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Dumbbell Fly
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Fly
4 Sets x 15,12,8,6 Reps
Cable Cross-Over
4 Sets x 15,12,8,6 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dip
1 Set x 10 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Tue
Shoulders and Abs
Est. 79 min
13 exercises
Push-Up
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 15,12,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,12,8,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Kettlebell One-Arm Push Press
1 Set x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 12,10,8 Reps
Leg Raise
3 Sets x 15 Reps
Side Bridge
2 Sets
Wed
Legs and Back
Est. 72 min
15 exercises
Pull-Up
1 Set x 8 Reps
Barbell Squat
4 Sets x 15,12,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 15,12,8,6 Reps
Machine Leg Press
4 Sets x 15,12,8,6 Reps
Calf Press On Leg Press
4 Sets x 15,12,8,6 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Dumbbell Lunge
1 Set x 8 Reps
Kettlebell Dead Clean
1 Set x 8 Reps
Barbell Romanian Deadlift
1 Set x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Superman
3 Sets
Thu
Biceps, Triceps, Forearms and Abs
Est. 94 min
14 exercises
Push-Up
8 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15,12,8,6 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15,12,8,6 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 15,12,8,6 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Crunch
3 Sets
Parallel Bar Hip Raise
3 Sets x 8 Reps
Fri
Back and Abs
Est. 69 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 15,12,8,6 Reps
Barbell Bent-Over Row
4 Sets x 15,12,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,8,6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15,12,8,6 Reps
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,8,6 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Sat
Rest
Est. 6 min
1 exercise
Push-Up
3 Sets x 8 Reps
Sun
Rest
Est. 92 min
1 exercise
Yoga
1 Set
