x 7 DAYS PER WEEK - 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.

x 7 DAYS PER WEEK - JEFIT

x 7 DAYS PER WEEK banner

x 7 DAYS PER WEEK

Cutting

Intermediate

Barbell

Plan Details

The x 7 DAYS PER WEEK routine is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

10 minute cardio, training everyday focusing on each muscle group.

Routine detail

Mon

CHEST + TRICEPS

Est. 51 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Barbell Front Raise Pullover Demonstration

Barbell Front Raise Pullover

4 Sets x 8 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

4 Sets x 8 Reps

Barbell Tricep Press (Close Grip) Demonstration

Barbell Tricep Press (Close Grip)

4 Sets x 8 Reps

Dumbbell Alternating Kickback Demonstration

Dumbbell Alternating Kickback

4 Sets x 8 Reps

Tue

BACK + GLUTES

Est. 49 min

6 exercises

Stability Ball Back Extension Demonstration

Stability Ball Back Extension

4 Sets x 8 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

4 Sets x 8 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

4 Sets x 8 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 8 Reps

Cable Pull Through Demonstration

Cable Pull Through

4 Sets x 8 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

4 Sets x 8 Reps

Wed

BICEPS + UPPER LEGS

Est. 51 min

6 exercises

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

4 Sets x 8 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

4 Sets x 8 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

4 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 8 Reps

All Fours Quad Stretch Demonstration

All Fours Quad Stretch

4 Sets x 8 Reps

Thu

SHOULDER + FOREARMS

Est. 49 min

6 exercises

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

4 Sets x 8 Reps

Barbell High Front Raise Demonstration

Barbell High Front Raise

4 Sets x 8 Reps

Cable External Rotation Demonstration

Cable External Rotation

4 Sets x 8 Reps

Barbell Preacher Curl (Overhand) Demonstration

Barbell Preacher Curl (Overhand)

4 Sets x 8 Reps

Barbell Wrist Curl (Palms Down) Demonstration

Barbell Wrist Curl (Palms Down)

4 Sets x 8 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 8 Reps

Fri

CHEST + LOWER LEGS

Est. 46 min

6 exercises

Single-Leg Push-Up Demonstration

Single-Leg Push-Up

4 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 8 Reps

Smith Machine Toe Raise Demonstration

Smith Machine Toe Raise

4 Sets x 8 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

4 Sets x 8 Reps

Sat

ABS + GLUTES

Est. 45 min

6 exercises

Air Bike Demonstration

Air Bike

4 Sets x 8 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

4 Sets x 8 Reps

Alternating Leg Bridge Demonstration

Alternating Leg Bridge

4 Sets x 8 Reps

Glute Stretch Demonstration

Glute Stretch

4 Sets x 8 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

4 Sets x 8 Reps

Bridge Demonstration

Bridge

4 Sets

Sun

BACK + SHOULDERS

Est. 50 min

6 exercises

Barbell Pullover Demonstration

Barbell Pullover

4 Sets x 8 Reps

Barbell Seated Good Morning Demonstration

Barbell Seated Good Morning

4 Sets x 8 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

4 Sets x 8 Reps

Barbell Seated Press Demonstration

Barbell Seated Press

4 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 8 Reps