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Full Body Strength Workout

Bulking

Advanced

Machine strength

Plan Details

The Full Body Strength Workout routine by ChrisStewart3 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

This workout targets your whole body in 7 days. You will hit every major and minor muscle group individually on each day including 2 cardio days.

Routine detail

Mon

Chest and Abs

Est. 65 min

10 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 10 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 10 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

4 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 10 Reps

Sit-Up Demonstration

Sit-Up

4 Sets x 10 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

4 Sets x 10 Reps

Tue

Back and Calves

Est. 65 min

10 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

8 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

8 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

7 Sets x 10 Reps

Machine Back Extension Demonstration

Machine Back Extension

8 Sets x 10 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

4 Sets x 20 Reps

Calf Extension (Machine) Demonstration

Calf Extension (Machine)

4 Sets x 10 Reps

Smith Machine Calf Raise Demonstration

Smith Machine Calf Raise

3 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 10 Reps

Wed

Shoulders and Abs

Est. 60 min

10 exercises

Recumbent Bike Demonstration

Recumbent Bike

1 Set

Dumbbell Seated Press (Palms In) Demonstration

Dumbbell Seated Press (Palms In)

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

2 Sets x 10 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

6 Sets x 10 Reps

Weight Plate Shrug Demonstration

Weight Plate Shrug

4 Sets x 10 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

4 Sets x 10 Reps

Side Bridge Demonstration

Side Bridge

4 Sets

Plank Demonstration

Plank

4 Sets

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Thu

Legs

Est. 65 min

11 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 10 Reps

Smith Machine Wide Squat Demonstration

Smith Machine Wide Squat

3 Sets x 10 Reps

Smith Machine Calf Raise Demonstration

Smith Machine Calf Raise

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Calf Extension (Machine) Demonstration

Calf Extension (Machine)

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

4 Sets x 25 Reps

Fri

Biceps, Triceps, and Abs

Est. 67 min

10 exercises

Step Machine Demonstration

Step Machine

1 Set

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

4 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 10 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

4 Sets x 10 Reps

Dumbbell Seated Alternating Hammer Curl Demonstration

Dumbbell Seated Alternating Hammer Curl

4 Sets x 10 Reps

Plank Demonstration

Plank

4 Sets

Side Bridge Demonstration

Side Bridge

4 Sets

Decline Crunch Demonstration

Decline Crunch

4 Sets x 10 Reps

Sat

Cardio

Est. 50 min

3 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Elliptical Training Demonstration

Elliptical Training

1 Set

Recumbent Bike Demonstration

Recumbent Bike

1 Set

Sun

Cardio

Est. 47 min

1 exercise

Running Demonstration

Running

1 Set

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