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First complete workout
Bulking
Intermediate
Body
Plan Details
The First complete workout routine by etsalva is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Chest and abs
13 exercises
Dynamic Chest Stretch
3 Sets x 8 Reps
Isometric Chest Press
3 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Single-Leg Push-Up
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Clap Push-Up
1 Set x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Exercise not found
Exercise not found
Day 2
back
13 exercises
Upper Back Stretch
3 Sets x 8 Reps
Standing Pelvic Tilt
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Weight Plate One-Arm Shrug
3 Sets x 8 Reps
Upward Facing Dog
1 Set x 8 Reps
Superman
3 Sets
Sphinx
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Deadlift to Bicep Curl
3 Sets x 8 Reps
Pull-Up
1 Set x 3 Reps
Rear Pull-Up (Wide Grip)
1 Set x 3 Reps
Exercise not found
Day 3
Arms
16 exercises
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Preacher Curl
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Day 4
Legs
24 exercises
Posterior Lower Leg Stretch
1 Set x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Seated Glute Stretch
1 Set x 8 Reps
Single-Leg Glute Bridge
1 Set x 8 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
90/90 Hamstring Stretch
1 Set x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Knee Across the Body
1 Set x 8 Reps
Iron Cross Stretch
1 Set x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Bridge
3 Sets
Barbell Lateral Lunge
1 Set x 8 Reps
Barbell Deep Squat
1 Set x 8 Reps
Barbell Clean Pull
1 Set x 8 Reps
Barbell Deep Squat
1 Set x 8 Reps
Barbell Front Squat
1 Set x 8 Reps
Barbell Hack Squat
1 Set x 8 Reps
Barbell Squat
1 Set x 8 Reps
Runner's Stretch
3 Sets x 8 Reps
Day 5
Abs
28 exercises
Boat Pose
1 Set x 8 Reps
Cross Body Crunch
2 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Hundreds
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Leg Raise
1 Set x 8 Reps
Ab Roll
1 Set x 8 Reps
Ab Draw Leg Slide
2 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Alternating Floor Leg Raise
3 Sets x 8 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Alternating Reach and Catch
3 Sets x 8 Reps
Jackknife Sit-Up
1 Set x 8 Reps
Alternating Arm Cobra
1 Set x 8 Reps
Bow Pose
3 Sets
Locust Pose
3 Sets x 8 Reps
Plank
3 Sets
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Seated Side Bend
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Barbell Side Bend
3 Sets x 8 Reps
Mighty Pose
3 Sets x 8 Reps
Day 6
Arms and legs
22 exercises
Ankle Circles
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Band Seated Calf Stretch
1 Set x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Soleus and Achilles Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
1 Set x 8 Reps
Barbell Calf Raise
1 Set x 8 Reps
