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28-Day Muscle Gain Plan
ELITE
Bulking
Intermediate
Machine strength
Plan Details
The 28-Day Muscle Gain Plan routine by JefitTeam is a 28 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 28-day intermediate, strength training program designed for someone with back issues. This routine is a full body plan. Day 1: Legs, Back and Biceps Day 2: Chest, Shoulders and Triceps Day 3: Short Cardio & Core Day 4: Legs, Back and Biceps Day 5: Chest, Shoulders and Triceps Day 6: Short Cardio & Core Day 7: Rest Day Repeat for three additional weeks after first week Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Legs, Back & Biceps
Est. 48 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Day 2
Chest, Shoulders, Triceps
Est. 37 min
5 exercises
Day 3
Short Cardio & Core
Est. 33 min
3 exercises
Day 4
Legs, Back & Biceps
Est. 60 min
8 exercises
Day 5
Chest, Shoulders, Triceps
Est. 44 min
5 exercises
Day 6
Short Cardio & Core
Est. 43 min
3 exercises
Day 7
Rest Day
Est. 0 min
0 exercises
Day 8
Legs, Back & Biceps
Est. 57 min
8 exercises
Day 9
Chest, Shoulders, Triceps
Est. 47 min
5 exercises
Day 10
Short Cardio & Core
Est. 35 min
3 exercises
Day 11
Legs, Back & Biceps
Est. 58 min
8 exercises
Day 12
Chest, Shoulders, Triceps
Est. 48 min
5 exercises
Day 13
Short Cardio & Core
Est. 51 min
4 exercises
Day 14
Rest Day
Est. 0 min
0 exercises
Day 15
Legs, Back & Biceps
Est. 56 min
8 exercises
Day 16
Chest, Shoulders, Triceps
Est. 48 min
5 exercises
Day 17
Short Cardio & Core
Est. 40 min
4 exercises
Day 18
Legs, Back & Biceps
Est. 65 min
8 exercises
Day 19
Chest, Shoulders, Triceps
Est. 61 min
5 exercises
Day 20
Short Cardio & Core
Est. 44 min
4 exercises
Day 21
Rest Day
Est. 0 min
0 exercises
Day 22
Legs, Back & Biceps
Est. 76 min
8 exercises
Day 23
Chest, Shoulders, Triceps
Est. 55 min
5 exercises
Day 24
Short Cardio & Core
Est. 39 min
4 exercises
Day 25
Legs, Back & Biceps
Est. 71 min
8 exercises
Day 26
Chest, Shoulders, Triceps
Est. 58 min
5 exercises
Day 27
Short Cardio & Core
Est. 43 min
4 exercises
Day 28
Rest Day
Est. 0 min
0 exercises
