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Strength Training Maintenance
General
Beginner
None
Plan Details
The Strength Training Maintenance routine by JefitTeam is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
The following strength training plan was designed as a full body strength training routine. The goal is to work only 2-3 muscles each day. All exercises use 3-4 sets with 8-12 repetitions in order to maintain your current strength level. Monday: Legs/Arms/Core Tuesday: Back/Chest/Shoulders Wednesday: Active rest Day Foam Roll and/or Yoga Thursday: Legs/Arms/Core Friday: Back/Chest/Shoulders Saturday: LSD Cardio (long slow duration) Sunday: Rest Day Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Legs, Arms, Core #1
Est. 50 min
9 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Bird Dog
2 Sets x 12 Reps
Side Bridge
2 Sets
Plank
2 Sets
Tue
Back, Chest, Triceps #2
Est. 27 min
3 exercises
Barbell Inverted Row
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Kettlebell One-Arm Push Press
4 Sets x 8 Reps
Wed
Active Rest Day (Rollout out and/or Yoga)
Est. 0 min
0 exercises
This day is empty
Thu
Legs, Arms, Core #3
Est. 53 min
9 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Bird Dog
2 Sets x 10 Reps
Side Bridge
2 Sets
Plank
2 Sets
Fri
Back, Chest, Triceps #4
Est. 33 min
3 exercises
Dumbbell One-Arm Row
4 Sets x 12,10,8,8 Reps
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
Kettlebell One-Arm Push Press
4 Sets x 12,10,8,8 Reps
Sat
LSD Cardio (long slow duration) #5
Est. 63 min
1 exercise
Mountain Biking
1 Set
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
