Loading...
4 Day Week JN Essential
General
Intermediate
Machine strength
Plan Details
The 4 Day Week JN Essential routine by sayunnzcb is a 28 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
Day 1
W1 Upper
13 exercises
Dumbbell Bench Press
3 Sets x 4 Reps
Dumbbell Bench Press
1 Set x 4 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
10 Sets x 1 Reps
Dumbbell Seated Shoulder Press
10 Sets x 2 Reps
Barbell Incline Bench Row
1 Set x 10 Reps
Barbell Incline Bench Row
2 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
1 Set x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
EZ Bar Curl
1 Set x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
Day 2
W1 Lower
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Hamstring Curl
1 Set x 10 Reps
Dumbbell Hamstring Curl
1 Set x 10 Reps
Machine Calf Raise
1 Set x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Hanging Leg Raise
1 Set x 10 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Day 3
W1 Rest Day
0 exercises
This day is empty
Day 4
W1 Upper
14 exercises
T Bar Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Cable Tricep Kickback
1 Set x 12 Reps
Cable Tricep Kickback
2 Sets x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Day 5
W1 Lower
10 exercises
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Calf Raise
1 Set x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Day 6
W1 Rest Day
0 exercises
This day is empty
Day 7
W1 Rest Day
0 exercises
This day is empty
Day 8
W2 Upper
13 exercises
Dumbbell Bench Press
3 Sets x 4 Reps
Dumbbell Bench Press
1 Set x 4 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
10 Sets x 1 Reps
Dumbbell Seated Shoulder Press
10 Sets x 2 Reps
Barbell Incline Bench Row
1 Set x 10 Reps
Barbell Incline Bench Row
2 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
1 Set x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
EZ Bar Curl
1 Set x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
Day 9
W2 Lower
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Hamstring Curl
1 Set x 10 Reps
Dumbbell Hamstring Curl
1 Set x 10 Reps
Machine Calf Raise
1 Set x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Hanging Leg Raise
1 Set x 10 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Day 10
W1 Rest Day
0 exercises
This day is empty
Day 11
W2 Upper
14 exercises
T Bar Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Cable Tricep Kickback
1 Set x 12 Reps
Cable Tricep Kickback
2 Sets x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Day 12
W2 Lower
10 exercises
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Calf Raise
1 Set x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Day 13
W2 Rest Day
0 exercises
This day is empty
Day 14
W2 Rest Day
0 exercises
This day is empty
Day 15
W3 Upper
13 exercises
Dumbbell Bench Press
3 Sets x 4 Reps
Dumbbell Bench Press
1 Set x 4 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
10 Sets x 1 Reps
Dumbbell Seated Shoulder Press
10 Sets x 2 Reps
Barbell Incline Bench Row
1 Set x 10 Reps
Barbell Incline Bench Row
2 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
1 Set x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
EZ Bar Curl
1 Set x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
Day 16
W3 Lower
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Hamstring Curl
1 Set x 10 Reps
Dumbbell Hamstring Curl
1 Set x 10 Reps
Machine Calf Raise
1 Set x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Hanging Leg Raise
1 Set x 10 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Day 17
Rest Day
0 exercises
This day is empty
Day 18
Upper
14 exercises
T Bar Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Cable Tricep Kickback
1 Set x 12 Reps
Cable Tricep Kickback
2 Sets x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Day 19
W3 Lower
10 exercises
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Calf Raise
1 Set x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Day 20
W2 Rest Day Copy
0 exercises
This day is empty
Day 21
W2 Rest Day Copy
0 exercises
This day is empty
Day 22
W3 Upper Copy
13 exercises
Dumbbell Bench Press
3 Sets x 4 Reps
Dumbbell Bench Press
1 Set x 4 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
10 Sets x 1 Reps
Dumbbell Seated Shoulder Press
10 Sets x 2 Reps
Barbell Incline Bench Row
1 Set x 10 Reps
Barbell Incline Bench Row
2 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
1 Set x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
EZ Bar Curl
1 Set x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
Day 23
W3 Lower Copy
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Hamstring Curl
1 Set x 10 Reps
Dumbbell Hamstring Curl
1 Set x 10 Reps
Machine Calf Raise
1 Set x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Hanging Leg Raise
1 Set x 10 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Day 24
Rest Day Copy
0 exercises
This day is empty
Day 25
Upper Copy
14 exercises
T Bar Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Cable Tricep Kickback
1 Set x 12 Reps
Cable Tricep Kickback
2 Sets x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Day 26
W3 Lower Copy
10 exercises
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Calf Raise
1 Set x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Day 27
W2 Rest Day Copy Copy
0 exercises
This day is empty
Day 28
W2 Rest Day Copy Copy
0 exercises
This day is empty
