Loading...
Ari: Weeks 1-4
General
Beginner
Barbell
Plan Details
The Ari: Weeks 1-4 routine by MattTopic is a 9 day workout plan. It is a beginner level plan to achieve general 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
Week 1-4: Workout A
8 exercises
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Day 2
Week 1-4: Workout B
8 exercises
Bench Hip Thrust
3 Sets x 20 Reps
Machine Assisted Chin-Up
3 Sets x 5 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Back Hyperextension
2 Sets x 12 Reps
Machine Hip Abduction
1 Set x 20 Reps
Boat Pose
1 Set x 1 Rep
Leg Raise
1 Set x 1 Rep
Day 3
Weeks 1-4: Workout C
7 exercises
Barbell Hip Thrust
3 Sets x 20 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 12 Reps
Kettlebell Turkish Get-Up Squat
3 Sets x 5 Reps
Cable Wood Chop
3 Sets x 12 Reps
Day 4
Weeks 5-8: Workout A
7 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Hip Abduction
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Day 5
Weeks 5-8: Workout B
7 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 20 Reps
Plank
3 Sets
Hanging Knee Raise
3 Sets x 10 Reps
Day 6
Weeks 5-8: Workout C
7 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 20 Reps
Day 7
Weeks 9-12: Workout A
6 exercises
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Barbell Zercher Squat
3 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 8
Weeks 9-12: Workout B
8 exercises
Barbell Hip Thrust
3 Sets x 30 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Band Hip Lift
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Day 9
Weeks 9-12: Workout C
7 exercises
Barbell Hip Thrust
3 Sets x 5 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Kettlebell One-Arm Military Press
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Bench Squat
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
