Basic split. - JEFIT

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Basic split. - JEFIT

Basic split. banner

Basic split.

AUTOPLAYAUDIO TIP

General

Intermediate

Machine strength

Plan Details

The Basic split. routine by joshdauthentic is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Splits for size and strength gains. Able to hit muscle groups twice a week depending on schedule. Add cardio on rest days. Alternate between hypertrophy and power days.

Routine detail

Any

Hams and Glutes

Est. 64 min

6 exercises

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

5 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 10 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

5 Sets x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

5 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 10 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

5 Sets x 10 Reps

Any

Shoulders

Est. 84 min

8 exercises

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

5 Sets x 10 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

5 Sets x 10 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

5 Sets x 10 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

5 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 10 Reps

Cable Y Raise Demonstration

Cable Y Raise

5 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 10 Reps

Dumbbell Alternating Lateral Raise Demonstration

Dumbbell Alternating Lateral Raise

5 Sets x 10 Reps

Any

Quads and Calves

Est. 73 min

5 exercises

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

6 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

8 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

8 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

6 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

6 Sets x 10 Reps

Any

Chest

Est. 79 min

7 exercises

Machine Fly Demonstration

Machine Fly

5 Sets x 10 Reps

Machine Decline Chest Press Demonstration

Machine Decline Chest Press

5 Sets x 10 Reps

Smith Machine Bench Press (Reverse Grip) Demonstration

Smith Machine Bench Press (Reverse Grip)

5 Sets x 10 Reps

Dumbbell upper chest raise Demonstration

Dumbbell upper chest raise

6 Sets x 10 Reps

Dumbbell inner chest press Demonstration

Dumbbell inner chest press

7 Sets x 10 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

5 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

5 Sets x 10 Reps

Any

Arms

Est. 75 min

8 exercises

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

5 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 10 Reps

EZ Bar Incline Tricep Extension Demonstration

EZ Bar Incline Tricep Extension

5 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 10 Reps

Cross cable tricep extensions Demonstration

Cross cable tricep extensions

4 Sets x 10 Reps

waiter curls Demonstration

waiter curls

4 Sets x 10 Reps

wide tricep push down Demonstration

wide tricep push down

4 Sets x 10 Reps

wide grip hammer cable curl Demonstration

wide grip hammer cable curl

4 Sets x 10 Reps

Any

Back

Est. 77 min

9 exercises

Pull-Up Demonstration

Pull-Up

5 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 10 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 10 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

5 Sets x 10 Reps

Machine Back Extension Demonstration

Machine Back Extension

5 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Cable one arm lat pull down Demonstration

Cable one arm lat pull down

3 Sets x 10 Reps