Loading...
Strength & Muscle Hypertrophy Routine
ELITE
General
Intermediate
None
Plan Details
The Strength & Muscle Hypertrophy Routine routine by JefitTeam is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This program is designed for either an intermediate or advanced level strength training individual. The idea is to follow the template seen below for 8-12 weeks performing 10-20 total sets per each major muscle group each week. BUT, each set has to be high quality, meaning if you are trying to complete a particular set using an 8-12 repetitions range, then you can't perform more or less than that number. Remember, sustainable progress is built on consistency, science, and patience. - Training Template - Day 1: Legs, Back and Biceps (and forearms) Day 2: Chest, Shoulders, Triceps Day 3: Core and Foam Roll Day 4: Legs, Back and Biceps (and forearms) Day 5: Chest, Shoulders, Triceps Day 6: Core and Foam Roll Day 7: Rest Day Jefit: Discipline Drives Greatness in the Gym, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Legs/Back/Biceps (forearms)
Est. 71 min
9 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8,10,12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 2
Chest/Shoulders/Triceps
Est. 52 min
6 exercises
Day 3
Foam Roller (on own) and Core
Est. 18 min
4 exercises
Day 4
Legs/Back/Biceps (forearms)
Est. 77 min
9 exercises
Day 5
Chest/Shoulders/Triceps
Est. 61 min
6 exercises
Day 6
Foam Roller (on own) and Core
Est. 25 min
6 exercises
Day 7
Rest Day
0 exercises
