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God's Plan II
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The God's Plan II routine by KevinJW93 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
IMPORTANT: Do check out the pdf plan and our Discord channel before using this Jefit routine. Some of the days include multiple exercises that can be exchanged - and should not be all done. For reference check the pdfs you received. -Perfect for intermediate and experienced athletes that have been working out for at least 2 years. No upper limit: I started working out with this plan after 10 years of working out and made massive progress -Rotate plan 1 and plan 2, each one takes at least 4 weeks to complete (in case you go to the gym 6 times a week, if you just go 3 times for example it will take you 8 weeks - you decide how much time you're able to invest) -A single session should take you around 50 minutes to complete - as you progress throughout each plan, workouts get more intense and might take up to 75 minutes -The plans are based on the principles of undulating periodization which has proved to generate impressive results -If you have any questions regarding the plan, want help regarding exercise selection, execution, etc - send a message in our Discord channel #ASSDFHJK
Routine detail
Mon
Workout Day #2
Est. 67 min
7 exercises
Barbell Front Squat
6 Sets x 10 Reps
Machine Leg Curl (Prone)
6 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
2 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 15 Reps
Machine Leg Press
6 Sets x 8 Reps
Tue
Workout Day #3
Est. 134 min
15 exercises
Machine Shoulder Press
6 Sets x 10 Reps
EZ Bar Curl
6 Sets x 10 Reps
Barbell Military Press
6 Sets x 10 Reps
Barbell Curl
6 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 15 Reps
Machine Dip
2 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Dip
2 Sets x 99 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Any
day 4
Est. 58 min
9 exercises
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable Rope Pull-Up
3 Sets x 8 Reps
Any
Workout Day #1
Est. 85 min
7 exercises
Barbell Bench Press
6 Sets x 10 Reps
Cable Rope Seated Row
6 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dip
2 Sets x 99 Reps
Machine Inverted Row
2 Sets x 99 Reps
Machine Seated Row
3 Sets x 8 Reps
Any
day 6
Est. 72 min
11 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Any
day 5
Est. 52 min
8 exercises
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Split Jump
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
