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Strong Total Body
ELITE
Bulking
Intermediate
Machine strength
Plan Details
The Strong Total Body routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This 3-day intermediate strength program is a natural follow-up for two other Elite routines. Both of these workout plans can be found on the Jefit app. Search for the following: Strong Upper Body and Strong Lower Body training programs. In a perfect world, you could perform each strength program for 4-6 weeks before progressing to the next. That obviously doesn't have to be the case, it's just a suggestion. ** PROGRAM DESIGN ** Day 1: This is the easier of the 3 full body sessions for the week. Designed to be performed every other day. Includes 8 exercises x 3 sets each. Day 2: There is an increase it the number of exercises, sets and overall workout time. Offers 10 exercises x 3-4 sets per exercise. Day 3: The most challenging of the three sessions to be done each week for 4-6 weeks. You will perform 11 different exercises x 3-4 sets each. Stay Strong! MICHAEL WOOD, CSCS Jefit Team Member
Routine detail
Day 1
Workout 1: Total Body
Est. 53 min
8 exercises
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 2
Workout 2: Total Body
Est. 68 min
10 exercises
Day 3
Workout 3: Total Body
Est. 73 min
11 exercises
