Jefit Intermediate Routine
Shared By : JefitTeam VIP
Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 5174 / 63794

Average Rating

67

278 votes

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Description

This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth.

It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest.

Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth.

**** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.

Monday Rest
Tuesday Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12,12,8,8,8 5 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Triceps Pushdown V-Bar Triceps Pushdown V-Bar 60 sec 8 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart

Cardio

Walking Walking 60 min - - Progress Chart
Wednesday Legs and Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 8 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 8 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 20 3 Progress Chart

Abs

Crunches Crunches 60 sec 20 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart
Thursday Rest
Friday Back and Abs
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Back

One Arm Dumbell Row One Arm Dumbell Row 60 sec 8 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 20 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 20 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 20 3 Progress Chart
Saturday Biceps and Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 8 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 3 Progress Chart

Biceps

Alternate Hammer Curl Alternate Hammer Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 8 3 Progress Chart

Biceps

Alternate Incline Dumbbell Curl Alternate Incline Dumbbell Curl 60 sec 8 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Sunday Rest