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3 day a week routine
General
Beginner
Machine strength
Plan Details
The 3 day a week routine routine by robx1 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a routine with two days lower body and one upper body. It emphasizes compound exercises, try to keep your rest between sets to 60 seconds and use as much weight as possible while maintaining good form. If you have the jefit app, set this workout plan as your current routine. To attach the workout to your account login 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”. Jefit’s advanced workout planner works for any skill level, whether you're a fitness beginner or an expert. 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
Workout 1
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 2
Workout 2
7 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Day 3
Workout 3 Copy
0 exercises
This day is empty
Day 3
Workout 3
6 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
