Grace’s Get Fit Plan (Phase 1)

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Grace’s Get Fit Plan (Phase 1) - JEFIT

Grace’s Get Fit Plan (Phase 1)

AUDIO TIP

General

Beginner

Dumbbell

Plan Details

The Grace’s Get Fit Plan (Phase 1) routine by ken_hertz is a 28 day workout plan. It is a beginner level plan to achieve general fitness goals.

Four week plan designed to build muscle and lose fat.

Routine detail

Day 1

Full Body Workout

Est. 0 min

6 exercises

Barbell Squat

3 Sets x 10 Reps

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Yoga

1 Set

Day 2

Cardio

Est. 0 min

2 exercises

Cardio

1 Set

Yoga

1 Set

Day 3

Lower Body & Core

Est. 0 min

6 exercises

Barbell Deadlift

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Single-Leg Calf Raise

3 Sets x 10 Reps

Plank

3 Sets

Crunch

3 Sets x 15 Reps

Day 4

Cardio

Est. 0 min

2 exercises

Yoga

1 Set

Cardio

1 Set

Day 5

Upper Body

Est. 0 min

5 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Day 6

Yoga & Rest

Est. 0 min

1 exercise

Yoga

1 Set

Day 7

Yoga & Rest

Est. 0 min

1 exercise

Yoga

1 Set

Day 8

Full Body Workout

Est. 0 min

6 exercises

Barbell Squat

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Reverse Fly

4 Sets x 12 Reps

EZ Bar Curl

4 Sets x 12 Reps

Yoga

1 Set

Day 9

Cardio & Yoga

Est. 0 min

2 exercises

Cardio

1 Set

Yoga

1 Set

Day 10

Lower Body & Core

Est. 0 min

6 exercises

Barbell Glute Bridge

4 Sets x 12 Reps

Barbell Bulgarian Split Squat

4 Sets x 12 Reps

Single-Leg Calf Raise

4 Sets x 15 Reps

Decline Crunch

4 Sets x 15 Reps

Reverse Crunch

4 Sets x 15 Reps

Yoga

1 Set

Day 11

Cardio & Yoga

Est. 0 min

2 exercises

Cardio

1 Set

Yoga

1 Set

Day 12

Upper Body

Est. 0 min

6 exercises

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Bench Dip

4 Sets x 12 Reps

Yoga

1 Set

Day 13

Yoga & Rest

Est. 0 min

1 exercise

Yoga

1 Set

Day 14

Yoga & Rest

Est. 0 min

1 exercise

Yoga

1 Set

Day 15

Full Body Workout

Est. 0 min

6 exercises

Barbell Squat

4 Sets x 14 Reps

Barbell Bench Press

4 Sets x 14 Reps

Dumbbell One-Arm Row

4 Sets x 14 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 14 Reps

Cable Bicep Curl

4 Sets x 14 Reps

Yoga

1 Set

Day 16

Cardio & Yoga

Est. 0 min

2 exercises

Cardio

1 Set

Yoga

1 Set

Day 17

Lower Body & Core

Est. 0 min

6 exercises

Barbell Deadlift

4 Sets x 14 Reps

Dumbbell Lunge

4 Sets x 14 Reps

Machine Leg Curl (Prone)

4 Sets x 14 Reps

Single-Leg Calf Raise

4 Sets x 15 Reps

Crunch

4 Sets x 15 Reps

Yoga

1 Set

Day 18

Cardio & Yoga

Est. 0 min

2 exercises

Cardio

1 Set

Yoga

1 Set

Day 19

Upper Body

Est. 0 min

6 exercises

Cable Lat Pulldown (Wide Grip)

4 Sets x 14 Reps

Dumbbell Seated Shoulder Press

4 Sets x 14 Reps

Dumbbell Incline Bench Press

4 Sets x 14 Reps

Barbell Bent-Over Row

4 Sets x 14 Reps

Bench Dip

4 Sets x 14 Reps

Yoga

1 Set

Day 20

Rest & Yoga

Est. 0 min

1 exercise

Yoga

1 Set

Day 21

Rest & Yoga

Est. 0 min

1 exercise

Yoga

1 Set

Day 22

Full Body Workout

Est. 0 min

6 exercises

Barbell Squat

4 Sets x 14 Reps

Barbell Bench Press

4 Sets x 14 Reps

Dumbbell Lateral Raise

4 Sets x 14 Reps

Dumbbell Reverse Fly

4 Sets x 14 Reps

EZ Bar Curl

4 Sets x 14 Reps

Yoga

1 Set

Day 23

Cardio & Yoga

Est. 0 min

2 exercises

Cardio

1 Set

Yoga

1 Set

Day 24

Lower Body & Core

Est. 0 min

6 exercises

Barbell Glute Bridge

4 Sets x 14 Reps

Barbell Bulgarian Split Squat

4 Sets x 14 Reps

Single-Leg Calf Raise

4 Sets x 14 Reps

Decline Crunch

4 Sets x 15 Reps

Reverse Crunch

4 Sets x 15 Reps

Yoga

1 Set

Day 25

Cardio & Yoga

Est. 0 min

2 exercises

Cardio

1 Set

Yoga

1 Set

Day 26

Upper Body

Est. 0 min

6 exercises

Cable Lat Pulldown (Wide Grip)

4 Sets x 14 Reps

Dumbbell Seated Shoulder Press

4 Sets x 14 Reps

Dumbbell Incline Bench Press

4 Sets x 14 Reps

Barbell Bent-Over Row

4 Sets x 14 Reps

Bench Dip

4 Sets x 15 Reps

Yoga

1 Set

Day 27

Yoga & Rest

Est. 0 min

1 exercise

Yoga

1 Set

Day 28

Yoga & Rest

Est. 0 min

1 exercise

Yoga

1 Set

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Grace’s Get Fit Plan (Phase 1)

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