Strength for Summer

DOWNLOADS/VIEWS: 28/2027

RATING: 88 (FROM 2 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Time to push for that summer strength!

The following routine is based on the 5/3/1 method of building strength, with adjustments to cater towards the favored "Push/Pull/Legs" style of training - and also incorporating hypertrophy sets to get a really good pump.

This routine is not for beginners. I hope that, should you give this routine a shot, that you've been lifting for a couple of years - or at least have a good strength base built up.

Each day is based around one of the big movements - and you will begin the workouts with strength rep ranges. We want to push heavy weights, and track progress in order to continue getting stronger.

After each lift, we hit the same movement with 50%-60% of your max weight lifted, for 5 sets of 10 reps. This is nothing to sneeze at - it's going to push you.

Then, we spend the rest of our time utilizing push/pull movements (depending on the day) along with hypertrophy rep ranges in order to get a good 'pump' and gain that size we all want (4 sets of 10 reps). You're going to use light weights here and focus on form. We want to really get the blood flowing to the targeted muscle group, and good form & high reps is the way to do this.

On the hypertrophy movements, track the weight you use. If you feel you're going too light at the end of your 4th set - take note and add weight on your next session.

Day 1
Day 5
Day 2
Day 4
Day 3

Bench Press 9 exercises, 1 hr 26 mins

Barbell Bench Press	6x5,5,3,5,5,5 reps	rest: 120s
	5x10 reps	rest: 60s
Dumbbell Incline Fly	4x10 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x10 reps	rest: 60s
Dumbbell Lateral Raise (Side-Lying)	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Barbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell Alternating Arnold Press	4x10 reps	rest: 60s

Deadlift 10 exercises, 1 hr 35 mins

Barbell Deadlift	6x5,5,3,5,5,5 reps	rest: 120s
	5x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Barbell Row	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Dumbbell Incline Bench Row	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s

Squats 11 exercises, 1 hr 39 mins

Barbell Squat	6x5,5,3,5,5,5 reps	rest: 120s
	5x10 reps	rest: 60s
Barbell Calf Raise	4x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x10 reps	rest: 60s
Machine Single-Leg Extension	4x10 reps	rest: 60s
Barbell Glute Bridge	4x10 reps	rest: 60s
Barbell Seated Calf Raise	4x10 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Weighted Crunch	4x20 reps	rest: 60s
Hanging Knee Raise	4x10 reps	rest: 60s
Stability Ball Crunch	4x10 reps	rest: 60s

Overhead Press 9 exercises, 1 hr 18 mins

Barbell Shoulder Press	6x5,5,3,5,5,5 reps	rest: 60s
	5x10 reps	rest: 60s
Dumbbell Incline Fly	4x10 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x10 reps	rest: 60s
Dumbbell Lateral Raise (Side-Lying)	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Dumbbell Alternating Arnold Press	4x10 reps	rest: 60s

Bent-Over Row 10 exercises, 1 hr 33 mins

Barbell Bent-Over Row	6x5,5,3,5,5,5 reps	rest: 120s
	5x10 reps	rest: 60s
Barbell Row	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Dumbbell Incline Bench Row	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
	4x10 reps	rest: 60s