Basic - Rep Progression - JEFIT

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Basic - Rep Progression - JEFIT

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Basic - Rep Progression

Bulking

Intermediate

Machine strength

Plan Details

The Basic - Rep Progression routine by mjvancam is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Four week blocks for sets with reps increasing from 4 to 20 in two rep increments.

Routine detail

Day 1

Shoulders

Est. 108 min

11 exercises

Barbell Rear Military Press Demonstration

Barbell Rear Military Press

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Decline Crunch Demonstration

Decline Crunch

4 Sets x 15 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 20 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

4 Sets x 20 Reps

Day 2

Back

Est. 101 min

10 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Treadmill Running Demonstration

Treadmill Running

3 Sets

Decline Crunch Demonstration

Decline Crunch

4 Sets x 15 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 20 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

4 Sets x 20 Reps

Day 3

Chest

Est. 118 min

12 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

4 Sets x 12 Reps

Machine Dip Demonstration

Machine Dip

4 Sets x 12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Decline Crunch Demonstration

Decline Crunch

4 Sets x 20 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 20 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

4 Sets x 20 Reps

Day 4

Legs

Est. 120 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Decline Crunch Demonstration

Decline Crunch

4 Sets x 20 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 20 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

4 Sets x 20 Reps

Day 5

Arms

Est. 119 min

12 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

4 Sets x 12 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Decline Crunch Demonstration

Decline Crunch

4 Sets x 15 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 20 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

4 Sets x 20 Reps