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30-Day Strength Training Program
General
Beginner
Machine strength
Plan Details
The 30-Day Strength Training Program routine by JefitTeam is a 30 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 30-day beginner plan, that is designed to develop overall body strength as well cardiovascular conditioning. There are three training sessions that you will cycle through twice weekly. As a result, you will work each major muscle group twice a week. The program is 4-weeks long and after week two, the exercises are changed somewhat in your program. Each week of training offers a slightly higher volume (sets x reps). Basically, as you become stronger the program adapts and becomes more challenging to meet your needs. Daily Exercise Schedule (Week 1 example) Day 1: Legs, Back and Biceps Day 2: Chest, Shoulders and Triceps Day 3: Cardio and Core Day 4: Legs, Back and Biceps Day 5: Chest, Shoulders and Triceps Day 6: Cardio and Core Day 7: Rest Day Follow this routine for the next 4-weeks Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Legs/Back/Biceps
Est. 53 min
8 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Hack Calf Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 2
Workout 2: Chest/Shlds/Triceps
Est. 44 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 3
Workout 3: Cardio & Core
Est. 45 min
4 exercises
Indoor Cycling
1 Set
Walking
1 Set
Air Bike
2 Sets x 15 Reps
Weighted Crunch
2 Sets x 15 Reps
Day 4
Workout 4: Legs/Back/Biceps
Est. 54 min
8 exercises
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Hack Calf Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Day 5
Workout 5: Chest/Shlds/Triceps
Est. 44 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 6
Workout 6: Cardio & Core
Est. 46 min
4 exercises
Indoor Cycling
1 Set
Elliptical Training
1 Set
Air Bike
2 Sets x 18 Reps
Weighted Crunch
2 Sets x 18 Reps
Day 7
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 8
Workout 7: Legs/Back/Biceps
Est. 57 min
8 exercises
Hack Squat
3 Sets x 10,10,8 Reps
Machine Leg Extension
2 Sets x 10,8 Reps
Machine Seated Leg Curl
2 Sets x 10,8 Reps
Machine Seated Calf Raise
3 Sets x 20,15,15 Reps
Hack Calf Raise
3 Sets x 15,12,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,8 Reps
Cable Shoulder Extension
3 Sets x 10,8,8 Reps
Barbell Curl
3 Sets x 10,8,8 Reps
Day 9
Workout 8: Chest/Shlds/Triceps
Est. 47 min
6 exercises
Dumbbell Bench Press
3 Sets x 10,8,8 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10,8,8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 10,8,8 Reps
Dumbbell Tricep Extension
3 Sets x 10,8,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,8,8 Reps
Day 10
Workout 9: Cardio & Core
Est. 49 min
4 exercises
Indoor Cycling
1 Set
Walking
1 Set
Air Bike
2 Sets x 16 Reps
Weighted Crunch
2 Sets x 16 Reps
Day 11
Workout 10: Legs/Back/Biceps
Est. 59 min
8 exercises
Hack Squat
3 Sets x 10,8,8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Hack Calf Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,8 Reps
Cable Shoulder Extension
3 Sets x 10,8,8 Reps
Barbell Curl
3 Sets x 10,8,8 Reps
Day 12
Workout 11: Chest/Shlds/Triceps
Est. 48 min
6 exercises
Dumbbell Bench Press
3 Sets x 10,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 10,10,8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10,10,8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 10,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 10,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,10,8 Reps
Day 13
Workout 12: Cardio & Core
Est. 50 min
4 exercises
Indoor Cycling
1 Set
Walking
1 Set
Air Bike
2 Sets x 17 Reps
Weighted Crunch
2 Sets x 17 Reps
Day 14
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 15
Workout 13: Legs/Back/Biceps
Est. 52 min
7 exercises
Barbell Lunge
3 Sets x 6 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Hack Calf Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,8 Reps
Day 16
Workout 14: Chest/Shld/Triceps
Est. 47 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10,8,6 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 10,8,6 Reps
Dumbbell Tricep Extension
3 Sets x 10,8,6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,8,6 Reps
Day 17
Workout 15: Cardio & Core
Est. 37 min
4 exercises
Indoor Cycling
1 Set
Rowing
1 Set
Air Bike
2 Sets x 18 Reps
Plank
2 Sets
Day 18
Workout 16: Legs/Back/Biceps
Est. 43 min
6 exercises
Barbell Lunge
3 Sets x 7 Reps
Machine Leg Extension
2 Sets x 12,10 Reps
Machine Seated Leg Curl
2 Sets x 12,10 Reps
Hack Calf Raise
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,8 Reps
Cable Shoulder Extension
3 Sets x 10,8,8 Reps
Day 19
Workout 17: Chest/Shlds/Triceps
Est. 44 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 20
Workout 18: Cardio & Core
Est. 39 min
4 exercises
Indoor Cycling
1 Set
Rowing
1 Set
Air Bike
2 Sets x 19 Reps
Plank
2 Sets
Day 21
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 22
Workout 19: Legs/Back/Biceps
Est. 58 min
8 exercises
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 20,15,15 Reps
Hack Calf Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Day 23
Workout 20: Chest/Shld/Triceps
Est. 46 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 7 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 24
Workout 21: Cardio & Core
Est. 40 min
4 exercises
Indoor Cycling
1 Set
Rowing
1 Set
Air Bike
2 Sets x 20 Reps
Plank
2 Sets
Day 25
Workout 22: Legs/Back/Biceps
Est. 51 min
7 exercises
Barbell Lunge
3 Sets x 9 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Hack Calf Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Day 26
Workout 23: Chest/Shld/Triceps
Est. 47 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 27
Workout 24: Cardio & Core
Est. 40 min
4 exercises
Indoor Cycling
1 Set
Rowing
1 Set
Air Bike
2 Sets x 20 Reps
Plank
2 Sets
Day 28
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 29
Workout 25: Legs/Back/Biceps
Est. 51 min
7 exercises
Barbell Lunge
3 Sets x 9 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Hack Calf Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Day 30
Workout 26: Chest/Shld/Triceps
Est. 47 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
