System Upgrade - JEFIT

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System Upgrade - JEFIT

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System Upgrade

General

Advanced

Barbell

Plan Details

The System Upgrade routine by stacy1520 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Day 1

Lower Body Strength

Est. 59 min

15 exercises

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

3 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 4 Reps

Superslow Eccentric Back Squat Demonstration

Superslow Eccentric Back Squat

1 Set x 4 Reps

Dumbbell Jump Squat Demonstration

Dumbbell Jump Squat

1 Set x 4 Reps

Superslow Eccentric Back Squat Demonstration

Superslow Eccentric Back Squat

1 Set x 4 Reps

Dumbbell Jump Squat Demonstration

Dumbbell Jump Squat

1 Set x 4 Reps

Superslow Eccentric Back Squat Demonstration

Superslow Eccentric Back Squat

1 Set x 4 Reps

Dumbbell Jump Squat Demonstration

Dumbbell Jump Squat

1 Set x 4 Reps

Superslow Eccentric Back Squat Demonstration

Superslow Eccentric Back Squat

1 Set x 4 Reps

Dumbbell Jump Squat Demonstration

Dumbbell Jump Squat

1 Set x 4 Reps

Superslow Eccentric Back Squat Demonstration

Superslow Eccentric Back Squat

1 Set x 4 Reps

Dumbbell Jump Squat Demonstration

Dumbbell Jump Squat

1 Set x 4 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 8 Reps

Complex: DL, SLD, RDL, BOR, PP, BS, GM Demonstration

Complex: DL, SLD, RDL, BOR, PP, BS, GM

3 Sets x 8 Reps

Farmer Carry Demonstration

Farmer Carry

1 Set

Day 2

Lower Body Complex

Est. 62 min

23 exercises

Kettlebell Swings Demonstration

Kettlebell Swings

1 Set x 15 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

1 Set x 15 Reps

Walking Lunges Demonstration

Walking Lunges

1 Set x 15 Reps

Kettlebell Swings Demonstration

Kettlebell Swings

1 Set x 15 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

1 Set x 15 Reps

Walking Lunges Demonstration

Walking Lunges

1 Set x 15 Reps

Kettlebell Swings Demonstration

Kettlebell Swings

1 Set x 15 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

1 Set x 15 Reps

Walking Lunges Demonstration

Walking Lunges

1 Set x 15 Reps

Treadmill Sprint Demonstration

Treadmill Sprint

1 Set

Bodyweight Squat Demonstration

Bodyweight Squat

1 Set x 30 Reps

Vertical Jump Demonstration

Vertical Jump

1 Set x 10 Reps

Treadmill Sprint Demonstration

Treadmill Sprint

1 Set

Bodyweight Squat Demonstration

Bodyweight Squat

1 Set x 30 Reps

Vertical Jump Demonstration

Vertical Jump

1 Set x 10 Reps

Treadmill Sprint Demonstration

Treadmill Sprint

1 Set

Bodyweight Squat Demonstration

Bodyweight Squat

1 Set x 30 Reps

Vertical Jump Demonstration

Vertical Jump

1 Set x 10 Reps

Treadmill Sprint Demonstration

Treadmill Sprint

1 Set

Bodyweight Squat Demonstration

Bodyweight Squat

1 Set x 30 Reps

Vertical Jump Demonstration

Vertical Jump

1 Set x 10 Reps

Sprint 8 Demonstration

Sprint 8

1 Set

Farmer Carry Demonstration

Farmer Carry

1 Set

Day 3

Upper Body Strength

Est. 58 min

14 exercises

Medicine Ball Slams Demonstration

Medicine Ball Slams

3 Sets x 10 Reps

Barbell Push Press Demonstration

Barbell Push Press

5 Sets x 4 Reps

Superslow Eccentric Push Press Demonstration

Superslow Eccentric Push Press

1 Set x 4 Reps

Overhead Medicine Ball Throw Demonstration

Overhead Medicine Ball Throw

1 Set x 5 Reps

Superslow Eccentric Push Press Demonstration

Superslow Eccentric Push Press

1 Set x 4 Reps

Overhead Medicine Ball Throw Demonstration

Overhead Medicine Ball Throw

1 Set x 5 Reps

Superslow Eccentric Push Press Demonstration

Superslow Eccentric Push Press

1 Set x 4 Reps

Overhead Medicine Ball Throw Demonstration

Overhead Medicine Ball Throw

1 Set x 5 Reps

Superslow Eccentric Push Press Demonstration

Superslow Eccentric Push Press

1 Set x 4 Reps

Overhead Medicine Ball Throw Demonstration

Overhead Medicine Ball Throw

1 Set x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 4 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Complex: DL, SLD, RDL, BOR, PP, BS, GM Demonstration

Complex: DL, SLD, RDL, BOR, PP, BS, GM

3 Sets x 6 Reps

Farmer Carry Demonstration

Farmer Carry

1 Set

Day 4

Upper Body Complex

Est. 51 min

19 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 15 Reps

Barbell Close-Grip Bench Press

1 Set x 15 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

1 Set x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 15 Reps

Barbell Close-Grip Bench Press

1 Set x 15 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

1 Set x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 15 Reps

Barbell Close-Grip Bench Press

1 Set x 15 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

1 Set x 15 Reps

Pull-ups Demonstration

Pull-ups

1 Set x 15 Reps

Pull-up Negatives Demonstration

Pull-up Negatives

1 Set x 15 Reps

Inverted Row Demonstration

Inverted Row

1 Set x 15 Reps

Pull-ups Demonstration

Pull-ups

1 Set x 15 Reps

Pull-up Negatives Demonstration

Pull-up Negatives

1 Set x 15 Reps

Inverted Row Demonstration

Inverted Row

1 Set x 15 Reps

Pull-ups Demonstration

Pull-ups

1 Set x 15 Reps

Pull-up Negatives Demonstration

Pull-up Negatives

1 Set x 15 Reps

Inverted Row Demonstration

Inverted Row

1 Set x 15 Reps

Sprint 8 Demonstration

Sprint 8

1 Set

Day 5

Whole Body Explosive Work

Est. 72 min

23 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

10 Sets x 3 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 5 Reps

Box Jumps Demonstration

Box Jumps

1 Set x 10 Reps

Overhead Medicine Ball Throw Demonstration

Overhead Medicine Ball Throw

1 Set x 10 Reps

Broad Jump Demonstration

Broad Jump

1 Set x 10 Reps

Medicine Ball Slams Demonstration

Medicine Ball Slams

1 Set x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 5 Reps

Box Jumps Demonstration

Box Jumps

1 Set x 10 Reps

Overhead Medicine Ball Throw Demonstration

Overhead Medicine Ball Throw

1 Set x 10 Reps

Broad Jump Demonstration

Broad Jump

1 Set x 10 Reps

Medicine Ball Slams Demonstration

Medicine Ball Slams

1 Set x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 5 Reps

Box Jumps Demonstration

Box Jumps

1 Set x 10 Reps

Overhead Medicine Ball Throw Demonstration

Overhead Medicine Ball Throw

1 Set x 10 Reps

Broad Jump Demonstration

Broad Jump

1 Set x 10 Reps

Medicine Ball Slams Demonstration

Medicine Ball Slams

1 Set x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 5 Reps

Box Jumps Demonstration

Box Jumps

1 Set x 10 Reps

Overhead Medicine Ball Throw Demonstration

Overhead Medicine Ball Throw

1 Set x 10 Reps

Broad Jump Demonstration

Broad Jump

1 Set x 10 Reps

Medicine Ball Slams Demonstration

Medicine Ball Slams

1 Set x 10 Reps

Metcon: 1m Sprint, 250m Row, 10 Push-ups Demonstration

Metcon: 1m Sprint, 250m Row, 10 Push-ups

1 Set

Complex: DL, SLD, RDL, BOR, PP, BS, GM Demonstration

Complex: DL, SLD, RDL, BOR, PP, BS, GM

3 Sets x 6 Reps