USMC SPREAD Microcycle II - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

USMC SPREAD Microcycle II - JEFIT

USMC SPREAD Microcycle II banner

USMC SPREAD Microcycle II

Sport

Intermediate

Body

Plan Details

The USMC SPREAD Microcycle II routine by TheTobinator0311 is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.

Doing what you can, where you are, with what you have!!! Semper Fidelis. These 7 days are used for 4 weeks after switching from Microcycle I

Routine detail

Day 1

Chest/Back

Est. 143 min

12 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 6 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

4 Sets x 12 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

4 Sets x 8 Reps

Push-Up Demonstration

Push-Up

4 Sets x 75 Reps

Barbell Rack Pull Demonstration

Barbell Rack Pull

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 6 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

4 Sets x 8 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

4 Sets x 8 Reps

Day 2

Shoulders/Abs

Est. 74 min

7 exercises

Barbell Hang Clean Demonstration

Barbell Hang Clean

4 Sets x 6 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 8 Reps

Barbell Rear Military Press Demonstration

Barbell Rear Military Press

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Ab Ripper X Demonstration

Ab Ripper X

4 Sets x 12 Reps

Day 3

Cardio/Rest

Est. 62 min

1 exercise

Swimming Demonstration

Swimming

1 Set

Day 4

Legs

Est. 75 min

9 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 5 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 5 Reps

Bodyweight Rear Lunge Demonstration

Bodyweight Rear Lunge

4 Sets x 12 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

4 Sets x 12 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

4 Sets x 12 Reps

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 20 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 20 Reps

Day 5

Plyometrics

Est. 43 min

11 exercises

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

3 Sets x 30 Reps

Quick Box Jump Demonstration

Quick Box Jump

3 Sets

Tire Flips Demonstration

Tire Flips

3 Sets

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 30 Reps

Wall Sit Demonstration

Wall Sit

3 Sets

Star Jumper

3 Sets

Jump Lunges Demonstration

Jump Lunges

3 Sets

Smurf Jacks Demonstration

Smurf Jacks

3 Sets

Kettlebell Pistol Squat Demonstration

Kettlebell Pistol Squat

3 Sets x 15 Reps

Jungle Love Demonstration

Jungle Love

3 Sets x 1 Reps

Jump Rope Demonstration

Jump Rope

1 Set

Day 6

Cardio/Stretch

Est. 8 min

1 exercise

H.I.I.T. Core Demonstration

H.I.I.T. Core

4 Sets x 12 Reps

Day 7

Cardio/Stretch/Rest

Est. 3 min

1 exercise

H.I.I.T. Demonstration

H.I.I.T.

1 Set