Days 1-45 Body Transformation* - JEFIT

Days 1-45 Body Transformation* - JEFIT

Days 1-45 Body Transformation* banner

Days 1-45 Body Transformation*

Bulking

Beginner

Machine strength

Plan Details

The Days 1-45 Body Transformation* routine by jman9 is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Days 1-30

Routine detail

Mon

Lower Body Strength A

Est. 47 min

8 exercises

Jump Rope Demonstration

Jump Rope

1 Set

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 6 Reps

Jump Rope Demonstration

Jump Rope

1 Set

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

2 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

2 Sets x 12 Reps

Jump Rope Demonstration

Jump Rope

1 Set

Barbell Power Clean from Blocks Demonstration

Barbell Power Clean from Blocks

2 Sets x 2 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Tue

Upper Body Strength A

Est. 50 min

7 exercises

Dip Demonstration

Dip

2 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

2 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 6 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 6 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

2 Sets x 12 Reps

Wed

Lower Body Strength B

Est. 46 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 6 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

2 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

2 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 1 Reps

Machine Leg Press Demonstration

Machine Leg Press

2 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

2 Sets x 12 Reps

Thu

Upper Body Strength B

Est. 47 min

7 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 6 Reps

Barbell Shrug Demonstration

Barbell Shrug

2 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 12 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

2 Sets x 6 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

2 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

2 Sets x 12 Reps

Fri

Lower body Strength C

Est. 49 min

7 exercises

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 12 Reps

Knee to Chest (Supine) Demonstration

Knee to Chest (Supine)

4 Sets x 20 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 6 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

2 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

2 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

2 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

2 Sets x 12 Reps

Sat

Upper body Strength C

Est. 51 min

7 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

2 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

2 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

2 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 6 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

2 Sets x 6 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

2 Sets x 12 Reps

Sun

Rest

Est. 32 min

1 exercise

Yoga Demonstration

Yoga

1 Set