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Get Jacked
General
Advanced
Machine strength
Plan Details
The Get Jacked routine by JustinBoeckel is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest/Legs A
Est. 75 min
14 exercises
Barbell Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
One-Arm Hang
3 Sets
Tue
Back/Abs A
Est. 68 min
13 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Plank
3 Sets
Weighted Side Rotation
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
One-Arm Hang
3 Sets
Dumbbell Side Bend
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Wed
Shoulder/Arms A
Est. 76 min
14 exercises
Barbell Shrug
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Incline Shoulder Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
One-Arm Hang
3 Sets
Thu
Chest/Legs B
Est. 75 min
14 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
One-Arm Hang
3 Sets
Fri
Back/Abs B
Est. 69 min
13 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Decline Bench Knee Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
One-Arm Hang
3 Sets
Sat
Shoulders/Arms B
Est. 82 min
15 exercises
Leverage Machine Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 10 Reps
One-Arm Hang
3 Sets
Any
Cardio
Est. 158 min
5 exercises
Step Machine
3 Sets
Rowing
3 Sets
Elliptical Training
3 Sets
Treadmill Running
3 Sets
Indoor Cycling
3 Sets
Any
Random
Est. 6 min
1 exercise
Barbell Reverse Tricep Bench Press
3 Sets x 12 Reps
