30-Day Strength Training Program

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30-Day Strength Training Program - JEFIT

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

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30-Day Strength Training Program

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