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28-Day Get Strong Program
ELITE
General
Intermediate
Dumbbell
Plan Details
The 28-Day Get Strong Program routine by JefitTeam is a 28 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 28-Day, full body strength program designed to build muscle and get female weightlifters like yourself strong! The plan works all your major muscle groups right up the kinetic chain. You will follow a plan that has you in the gym four days before taking a rest day and then getting back for two additional training days. Exercise Template Day 1 - Aerobic Conditioning and Core Day 2 - Legs Day 3 - Back and Biceps Day 4 - Chest, Shoulders and Triceps Day 5 - *Rest Day* Day 6 - Aerobic Conditioning and Core Day 7 - Legs Stay Strong Together, MICHAEL WOOD, CSCS jefit
Routine detail
Day 1
Aerobic Conditioning & Core
Est. 49 min
5 exercises
Step Machine
1 Set
Air Bike
2 Sets x 20 Reps
Bench Plank
1 Set
Bird Dog
1 Set x 12 Reps
Side Bridge
2 Sets
Day 2
Legs
Est. 32 min
6 exercises
Day 3
Back & Biceps
Est. 44 min
6 exercises
Day 4
Chest, Shoulder & Triceps
Est. 43 min
6 exercises
Day 5
Rest Day
Est. 0 min
0 exercises
Day 6
Aerobic Conditioning
Est. 56 min
4 exercises
Day 7
Legs
Est. 34 min
7 exercises
Day 8
Aerobic Conditioning & Core
Est. 54 min
5 exercises
Day 9
Legs
Est. 30 min
5 exercises
Day 10
Back & Biceps
Est. 48 min
6 exercises
Day 11
Chest, Shoulder & Triceps
Est. 51 min
7 exercises
Day 12
Rest Day
Est. 0 min
0 exercises
Day 13
Aerobic Conditioning & Core
Est. 64 min
4 exercises
Day 14
Legs
Est. 38 min
6 exercises
Day 15
Back & Biceps
Est. 46 min
6 exercises
Day 16
Chest, Shoulder & Triceps
Est. 58 min
7 exercises
Day 17
Rest Day
Est. 0 min
0 exercises
Day 18
Aerobic Conditioning & Core
Est. 69 min
4 exercises
Day 19
Legs
Est. 40 min
6 exercises
Day 20
Back & Biceps
Est. 50 min
6 exercises
Day 21
Chest, Shoulder & Triceps
Est. 47 min
6 exercises
Day 22
Rest Day
Est. 0 min
0 exercises
Day 23
Aerobic Conditioning & Core
Est. 72 min
5 exercises
Day 24
Legs
Est. 34 min
6 exercises
Day 25
Back & Biceps
Est. 48 min
6 exercises
Day 26
Chest, Shoulder & Triceps
Est. 52 min
6 exercises
Day 27
Rest Day
Est. 0 min
0 exercises
Day 28
Aerobic Conditioning & Core
Est. 82 min
5 exercises
