Phase One

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Phase One - JEFIT

Cutting

Beginner

Machine strength

Plan Details

The Phase One routine by nvonequa is a 18 day workout plan. It is a beginner level plan to achieve cutting fitness goals.

Routine detail

Day 1

#chest/triceps

Est. 84 min

6 exercises

Elliptical Training

1 Set

Push-Up

3 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 12 Reps

Day 2

#Back/ Biceps

Est. 77 min

7 exercises

Elliptical Training

1 Set

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Bicep Curl

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Cable Pulldown Bicep Curl

3 Sets x 12 Reps

Day 3

#Legs/ Calves

Est. 105 min

7 exercises

Elliptical Training

1 Set

Machine Leg Press

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 12 Reps

Smith Machine Squat

3 Sets x 12 Reps

Barbell Standing Calf Raise

3 Sets x 12 Reps

Day 4

#Shoulder/ Abs

Est. 119 min

9 exercises

Elliptical Training

1 Set

Dumbbell Deltoid Raise

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 15 Reps

Bench Leg Raise (Supine)

3 Sets x 12 Reps

Seated Leg Tuck

3 Sets x 12 Reps

Decline Crunch

3 Sets x 12 Reps

Parallel Bar Hip Flexion

3 Sets x 12 Reps

Day 8

#chest/triceps

Est. 90 min

9 exercises

Elliptical Training

1 Set

Push-Up

3 Sets x 12 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 12 Reps

Machine Fly

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Stability Ball Crunch

3 Sets x 12 Reps

Stability Ball V-Up

3 Sets x 12 Reps

Day 9

#Back/ Biceps

Est. 54 min

7 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Cable Pulldown Bicep Curl

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Dumbbell Alternating Preacher Curl

3 Sets x 12 Reps

Cable Bicep Curl

3 Sets x 12 Reps

Day 10

#Legs/ Calves

Est. 43 min

6 exercises

Machine Leg Press

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Smith Machine Squat

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Calf Raise

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 12 Reps

Day 11

#Shoulder/ Abs

Est. 43 min

6 exercises

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Dumbbell Deltoid Raise

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Bent-Over Raise

3 Sets x 12 Reps

Stability Ball Crunch

3 Sets x 12 Reps

Air Bike

3 Sets x 12 Reps

Day 15

#Legs

Est. 173 min

9 exercises

Elliptical Training

1 Set

Kettlebell Single-Leg Deadlift

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Barbell Lunge

3 Sets x 10 Reps

Machine Seated Calf Raise

3 Sets x 10 Reps

Smith Machine Squat

3 Sets x 10 Reps

Machine Calf Raise

3 Sets x 10 Reps

Walking

1 Set

Day 16

#Back/ Biceps

Est. 81 min

8 exercises

Elliptical Training

1 Set

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 10 Reps

Dumbbell Alternating Incline Curl

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Back Hyperextension

3 Sets x 10 Reps

Barbell Curl

3 Sets x 10 Reps

T Bar Row

3 Sets x 10 Reps

Day 17

#Chest/ Triceps

Est. 103 min

11 exercises

Elliptical Training

1 Set

Push-Up

3 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Dumbbell Decline Fly

3 Sets x 10 Reps

Barbell Skull Crusher (Reverse Grip)

3 Sets x 10 Reps

Decline Crunch

3 Sets x 15 Reps

Bench Dip

3 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Day 18

#Legs

Est. 55 min

7 exercises

Barbell Squat (Wide Stance)

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Kettlebell Single-Leg Deadlift

3 Sets x 12 Reps

Barbell Lunge

3 Sets x 12 Reps

Barbell Standing Calf Raise

3 Sets x 15 Reps

Day 19

#Shoulders/ Abs

Est. 94 min

10 exercises

Elliptical Training

1 Set

Dumbbell Shoulder Press (Reverse Grip)

3 Sets x 10 Reps

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 10 Reps

Dumbbell Front Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Crunch

3 Sets x 12 Reps

Oblique Crunch

3 Sets x 12 Reps

Parallel Bar Hip Flexion

3 Sets x 12 Reps

Decline Crunch

3 Sets x 15 Reps

Day 22

#Legs

Est. 54 min

7 exercises

Barbell Squat (Wide Stance)

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Kettlebell Single-Leg Deadlift

3 Sets x 12 Reps

Barbell Lunge

3 Sets x 12 Reps

Machine Calf Raise

3 Sets x 12 Reps

Day 23

#Back/ Biceps

Est. 57 min

8 exercises

Barbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 10 Reps

Dumbbell Alternating Incline Curl

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Barbell Curl

3 Sets x 10 Reps

Back Hyperextension

3 Sets x 10 Reps

Weighted Trunk Rotation

3 Sets x 15 Reps

Day 24

#Chest/ Triceps

Est. 66 min

9 exercises

Push-Up

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Decline Fly

3 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Barbell Skull Crusher (Reverse Grip)

3 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Day 25

#Legs

Est. 54 min

7 exercises

Barbell Lunge

3 Sets x 12 Reps

Machine Calf Raise

3 Sets x 12 Reps

Barbell Squat (Wide Stance)

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Kettlebell Single-Leg Deadlift

3 Sets x 12 Reps

Day 26

#Shoulders/ Abs

Est. 62 min

9 exercises

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Parallel Bar Hip Flexion

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Crunch

3 Sets x 12 Reps

Cable Rear Lateral Raise

3 Sets x 10 Reps

Dumbbell Bent-Over Raise

3 Sets x 10 Reps

Dumbbell Shoulder Press (Reverse Grip)

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Oblique Crunch

3 Sets x 12 Reps

We value your privacy

Phase One

Featured plans for you