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3 Day - WeightLifting
General
Advanced
Barbell
Plan Details
The 3 Day - WeightLifting routine by ThomasCundell is a 4 day workout plan. It is an advanced 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
Workout 1
6 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Overhead Squat
3 Sets x 3 Reps
Plank
3 Sets
Kettlebell Push Press
3 Sets x 8 Reps
Day 2
Clean and Jerk
6 exercises
Barbell Clean Deadlift
3 Sets x 4 Reps
Barbell Jerk
3 Sets x 3 Reps
Barbell Clean
3 Sets x 3 Reps
Barbell Clean and Jerk
3 Sets x 1 Reps
Pull-Up
3 Sets x 5 Reps
Machine Back Extension
3 Sets x 8 Reps
Day 3
Workout 3
5 exercises
Barbell Push Press Behind the Neck
3 Sets x 5 Reps
Barbell Snatch Balance
3 Sets x 3 Reps
Barbell Snatch Deadlift
3 Sets x 2 Reps
Barbell Snatch
3 Sets x 1 Reps
Barbell Bent-Over Row
3 Sets x 4 Reps
Day 4
Cardio
3 exercises
Kettlebell One-Arm Snatch
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 5 Reps
Rowing
1 Set
