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Complete Training
General
Intermediate
Machine strength
Plan Details
The Complete Training routine by vreflect is a 12 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a complete 3 month+ routine. Some of the core moves are a little more advanced so feel free to supplement for something you're more comfortable with and work your way up. Do routine A for 4 weeks Deload - optional Do routine B for 4 weeks Deload - recommended Alternate A and B for 4 weeks Deload - advised Repeat I warm up with 20 rep very light weight supersets and giant sets for the muscle groups I'm working on that day and then I stretch them out for 5 min. I normally do high intensity cardio such as sprints and plyos between days 1 and 2 and between days 2 and 3. I recently changed up my last 4 weeks to a 6 day routine by doing A&B as my first 3 heavy days. Then I do the deload days as light (60-70% of 1RM) superset and giant set high rep days. I actually look forward to these days, because they're fun and I can use the same weight for different exercises saving me valuable time. The rest times are a little off since I'm pretty new to Jefit's superset setup. Unfortunately the supersets can't be shared. Since I switched to the 6 day routine, I still space out my core routine as I did before, but now it matches my routine more like this (after my main workout): Day 1: Core Day 2: HIIT Cardio (15 min) Day 3: Core Day 4: HIIT Cardio (15 min) Day 5: Core Day 6: HIIT Cardio (30 min) I'll do a deload week when I'm done or ready. For those that are curious about my superset or giant sets: Day 1 (no rest until full set is complete): - Dumbbell One Arm Bench Press/Dumbbell Standing Alternate Press - Dumbbell Decline Bench Press/Dumbbell Alternate Standing Lateral Raise - Machine Fly/Machine Reverse Flyes Day 2 (no rest until full set is complete): - Dumbbell Bent Over Row/Dumbbell Alternate Hammer Preacher Curl/Dumbbell Alternate Lying Extension - Dumbbell Alternate Incline Curl/Dumbbell Standing Alternating Triceps Kickback - Cable One Arm Seated Row/Cable Rope Triceps Pushdown Day 3: - None cause it takes too long to change out weights on the bar and switching back and forth between machines was awkward. I did add supersets to some of my main routines as well, but that was just trial stuff.
Routine detail
Day 1
A. Chest & Back
Est. 31 min
6 exercises
Barbell Bench Press
4 Sets x 8,6,4,8 Reps
Barbell Deadlift
4 Sets x 8,6,4,8 Reps
Barbell Incline Bench Press
4 Sets x 8,6,4,8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Barbell Decline Bench Press
2 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8,4,8 Reps
Day 1
Core
Est. 13 min
3 exercises
Levers
3 Sets x 6 Reps
Windshield Wipers
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 1
B. Chest, Shoulders, & Triceps
Est. 34 min
7 exercises
Dumbbell Shoulder Press
4 Sets x 8,6,4,8 Reps
Dumbbell Bench Press
4 Sets x 8,6,4,8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8,6,4,8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8,4,8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Day 1
Deload - Chest & Shoulders
Est. 44 min
7 exercises
Barbell Rear Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 15 Reps
Dumbbell Alternating Press
3 Sets x 15 Reps
Dumbbell Decline Bench Press
2 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 15 Reps
Machine Fly
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Day 2
Deload - Back & Arms
Est. 45 min
8 exercises
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Alternating Preacher Curl (Hammer)
2 Sets x 15 Reps
Dumbbell Alternating Tricep Extension
2 Sets x 15 Reps
Dumbbell Alternating Incline Curl
2 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 15 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Day 2
A. Shoulders & Arms
Est. 38 min
8 exercises
Barbell Shoulder Press
4 Sets x 8,6,4,8 Reps
Barbell Curl
4 Sets x 8,6,4,8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8,6,4,8 Reps
Barbell Reverse Curl
2 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8,4,8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Day 2
Core
Est. 12 min
3 exercises
Hanging Pike
3 Sets x 6 Reps
L-Seat
2 Sets
Weighted Hanging Leg Lifts
3 Sets x 6 Reps
Day 2
B. Back & Biceps
Est. 37 min
8 exercises
Dumbbell Preacher Curl
4 Sets x 8,6,4,8 Reps
T Bar Row
4 Sets x 8,6,4,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8,4,8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Back Hyperextension
3 Sets x 8,4,8 Reps
Dumbbell Reverse Concentration Curl
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Day 3
B. Legs & Back
Est. 40 min
8 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8,4,8 Reps
Dumbbell Jump Squat
2 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8,6,4,8 Reps
Barbell Lunge
3 Sets x 8,4,8 Reps
Leverage Machine Iso Row
3 Sets x 8,4,8 Reps
Leverage Machine High Row
2 Sets x 8 Reps
Machine Leg Press
4 Sets x 8,6,4,8 Reps
Machine Calf Raise
2 Sets x 24 Reps
Day 3
Core
Est. 14 min
4 exercises
Forearm Plank with Hip Abduction
1 Set x 1 Rep
Wheel
1 Set
Dragon Flag
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 3
Deload - Legs & Back
Est. 43 min
7 exercises
Barbell Squat (Wide Stance)
3 Sets x 15 Reps
Barbell Good Morning
3 Sets x 15 Reps
Barbell Hack Squat
2 Sets x 15 Reps
Machine Seated Row
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Weighted Pull-Up
2 Sets x 15 Reps
Day 3
A. Legs & Back
Est. 30 min
6 exercises
Barbell Squat
4 Sets x 8,6,4,8 Reps
Weighted Pull-Up
3 Sets x 8,4,8 Reps
Dumbbell Lunge
2 Sets x 6 Reps
Dumbbell Step-Up
2 Sets x 6 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 24,12,24 Reps
