Jason Loves You
General
Intermediate
Body
Plan Details
The Jason Loves You routine by Jason_Leigh is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
<b>Get Ready!</b> When doing leg workouts it is critical to maintain a stable bar path, a braced core to ensure a neutral back and to lower to a depth at least parallel with the floor. <b>Warming Up</b> Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. <b>Reps, Sets and Rest</b> There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Routine detail
Day 1
Legs
Est. 66 min
7 exercises
Treadmill Running
1 Set
Kettlebell Front Squat
3 Sets x 15 Reps
Mountain Climber
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 15 Reps
Bodyweight Calf Raise
9 Sets x 10 Reps
Day 2
Abs and cardio
Est. 61 min
8 exercises
Walking
1 Set
Treadmill Running
1 Set
Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Plank
1 Set
Treadmill Running
1 Set
Walking
1 Set
Plank
3 Sets
Day 3
Upper body
Est. 54 min
7 exercises
Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Rear Deltoid Row
3 Sets x 15 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell High Curl
3 Sets x 15 Reps
Day 4
Cardio
Est. 66 min
4 exercises
Treadmill Running
1 Set
Walking
1 Set
Rowing
1 Set
Step Machine
1 Set
Day 5
Back and Bum
Est. 50 min
7 exercises
Back Hyperextension
3 Sets x 8 Reps
Jump Squat
3 Sets x 10 Reps
Kettlebell Row
3 Sets x 15 Reps
Kettlebell Front Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Bridge
3 Sets
Bodyweight Lunge
3 Sets x 15 Reps
