Loading...
Jefit Sample Intermediate Routine
Sport
Intermediate
Barbell
Plan Details
The Jefit Sample Intermediate Routine routine by sbelizaire is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Jefit Built-in Sport Routine For Intermediate. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
UPPER BODY
Est. 0 min
8 exercises
Barbell Incline Bench Press
2 Sets x 3 Reps
Barbell Bench Press
3 Sets x 3 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Banded Lat Pulldowns
2 Sets x 10 Reps
Plate Triceps Extensions
2 Sets x 10 Reps
Plate Biceps Curls
2 Sets x 10 Reps
Barbell Behind the Back Shrug
2 Sets x 10 Reps
Banded Pull Ups
3 Sets x 8 Reps
Tue
LEGS
Est. 0 min
5 exercises
Barbell Squat
2 Sets x 3 Reps
Barbell 1/4 Squat
3 Sets x 3 Reps
Barbell Single-Leg Squat
3 Sets x 4 Reps
Barbell Step-Up
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 8 Reps
Wed
Glutes/Hamstrings
Est. 0 min
5 exercises
Barbell Reverse Lunge
3 Sets x 4 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 6 Reps
Barbell Hip Thrust
3 Sets x 4 Reps
Explosive SL Glute Bridges
2 Sets x 15 Reps
MB Hamstring Kicks
2 Sets x 20 Reps
Thu
EXPLOSION
Est. 0 min
5 exercises
Barbell High Pulls
3 Sets x 6 Reps
Barbell Push Press
3 Sets x 5 Reps
Dumbbell Arms In Push Press
3 Sets x 5 Reps
DB Swings
3 Sets x 10 Reps
Split Squat Box Jumps
2 Sets x 10 Reps
Fri
RECOVERY
Est. 0 min
2 exercises
Foam Roll
5 Sets
Yoga Stretch
1 Set
Any
THUR Alt
Est. 0 min
6 exercises
Push-Up
1 Set x 75 Reps
Machine Inverted Row
1 Set x 60 Reps
Sandbag Walking Lunges
1 Set x 100 Reps
Clean Squat Press
2 Sets x 15 Reps
Depth Jump w/ Box Jump
3 Sets x 15 Reps
Crunch & Seated Twist
1 Set x 80 Reps
