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5 day plan***
General
Intermediate
Barbell
Plan Details
The 5 day plan*** routine by RafayS is a 6 day workout plan. It is an intermediate 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
Mon
Push
4 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Cable Tricep Kickback (Reverse Grip)
5 Sets x 8 Reps
Tue
Pull
5 exercises
Pull-Up
3 Sets x 8 Reps
Cable Seated Row to Neck
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Wed
legs
5 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Hip Thrust
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Any
upper body
11 exercises
Rowing
1 Set
Barbell Bench Press
5 Sets x 10 Reps
Band Cross-Over
5 Sets x 10 Reps
Barbell Row
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Barbell Military Press
5 Sets x 10 Reps
Barbell Seated Press
5 Sets x 10 Reps
Machine Lat Pulldown
5 Sets x 10 Reps
Cable Incline Press
5 Sets x 10 Reps
Barbell Curl (Close Grip)
5 Sets x 10 Reps
Band Reverse Fly
5 Sets x 10 Reps
Any
Lower Body Copy
5 exercises
Barbell Deadlift
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Kneeling Leg Curl
5 Sets x 8 Reps
Barbell Bulgarian Split Squat
5 Sets x 8 Reps
Barbell Calf Raise
5 Sets x 8 Reps
Any
Lower Body
5 exercises
Barbell Deadlift
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Kneeling Leg Curl
5 Sets x 8 Reps
Barbell Bulgarian Split Squat
5 Sets x 8 Reps
Barbell Calf Raise
5 Sets x 8 Reps
