Go Hard - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Go Hard - JEFIT

Go Hard

General

Intermediate

Machine strength

Plan Details

The Go Hard routine by mather93 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Covering all parts of the body over a 4 day a week workout

Routine detail

Tue

Chest & Tricep

Est. 56 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 5 Reps

Barbell Neck Press Demonstration

Barbell Neck Press

3 Sets x 10 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Wed

Legs

Est. 55 min

8 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 5 Reps

Barbell Hack Squat Demonstration

Barbell Hack Squat

3 Sets x 10 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Thu

Biceps & Shoulders

Est. 55 min

8 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 5 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 10 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 10 Reps

Fri

Back & Abs

Est. 54 min

8 exercises

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10 Reps

Barbell Row Demonstration

Barbell Row

3 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 5 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 10 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 10 Reps

Sun

Legs

Est. 57 min

8 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 5 Reps

Barbell Hack Squat Demonstration

Barbell Hack Squat

3 Sets x 10 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 20 Reps

Any

Monster Arms

Est. 56 min

8 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 10 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps