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Body Part a Day Plan
AUDIO TIP
General
Intermediate
Barbell
Plan Details
The Body Part a Day Plan routine by JefitTeam is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This new plan allows you to focus on one muscle group each day for 2-4 weeks before going back to your regular strength training plan. Giving your body a new training stimulus is actually a good thing. Follow the template for 6-days then rest a day and repeat. The good news with this routine? You will be out of the gym in less than an hour for all these training sessions. Session 1: Leg Day Session 2: Back Day Session 3: Chest Day Session 4: Arm Day Session 5: Shoulder Day Session 6: Core Day Stay Strong, MICHAEL WOOD, CSCS Jefit team
Routine detail
Day 1
Legs
Est. 33 min
4 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 2
Back
Est. 36 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 3
Chest
Est. 38 min
5 exercises
Push-Up
1 Set x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Day 4
Arms
Est. 40 min
4 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 10,8,6,6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Day 5
Shoulders
Est. 23 min
3 exercises
Cable Deltoid Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Day 6
Core
Est. 30 min
4 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Air Bike
3 Sets x 15 Reps
