PHASE I — Foundation & Hypertrophy (Weeks 1–4) - JEFIT

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PHASE I — Foundation & Hypertrophy (Weeks 1–4) - JEFIT

PHASE I — Foundation & Hypertrophy (Weeks 1–4) banner

PHASE I — Foundation & Hypertrophy (Weeks 1–4)

General

Advanced

None

Plan Details

The PHASE I — Foundation & Hypertrophy (Weeks 1–4) routine by darthjuju is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.

Goal: Build muscle, reinforce joint stability, prepare tendons for heavier work later. Intensity: 65–75% Rep ranges: 8–12 mostly Tempo: Controlled eccentric (2–3 seconds down Progress weekly by +5–10 lbs or +1 rep per set.)

Routine detail

Day 1

lower quad dominant

Est. 66 min

8 exercises

Box Jumps Demonstration

Box Jumps

4 Sets x 3 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 4 Reps

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 12 Reps

Step Machine Demonstration

Step Machine

1 Set

steam room Demonstration

steam room

1 Set

Day 2

upper push and rotation

Est. 167 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Cable Pallof Press with Rotation Demonstration

Cable Pallof Press with Rotation

3 Sets x 12 Reps

landmine rotation Demonstration

landmine rotation

3 Sets x 10 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

4 Sets x 15 Reps

Rowing Demonstration

Rowing

1 Set

steam room Demonstration

steam room

1 Set

Day 3

posterior chain

Est. 155 min

7 exercises

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 10 Reps

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

3 Sets x 20 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 1 Reps

Walking Demonstration

Walking

1 Set

steam room Demonstration

steam room

1 Set

Day 4

upper pull and grip

Est. 61 min

8 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 15 Reps

Kettlebell Farmer's Carry Demonstration

Kettlebell Farmer's Carry

4 Sets x 1 Reps

dead hang Demonstration

dead hang

3 Sets

Stationary Bike Demonstration

Stationary Bike

8 Sets

steam room Demonstration

steam room

1 Set

Day 5

full body

Est. 165 min

8 exercises

Medicine Ball Overhead Slam Demonstration

Medicine Ball Overhead Slam

4 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Dumbbell Romanian Deadlift Demonstration

Dumbbell Romanian Deadlift

3 Sets x 12 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 12 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 10 Reps

Rowing Demonstration

Rowing

6 Sets

steam room Demonstration

steam room

1 Set

Day 6

cardio mobility

Est. 145 min

6 exercises

Walking Demonstration

Walking

1 Set

Plank Demonstration

Plank

5 Sets

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 12 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 10 Reps

steam room Demonstration

steam room

1 Set

Day 7

golf, hike, snowboard

Est. 0 min

0 exercises

This day is empty