1st Phase

DOWNLOADS/VIEWS: 0/551

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

DL 405
Squat 280
Bench 270
OHP 155
Phase 1- Form focus

Week 1
5x5 @ 75% main lifts
LAST SET AMRAP
3x8 @ 55% assistance

Week 2
4x4 @ 80%
4x6 @ 65%

Week 3
3x3 @ 85%
5x4 @ 70%

Week 4
4x2 @ 90%
6x3 @ 75%

Week 5
5x1 @ 95%
7x2 @ 80%

Deadlift accessories- deficit DL, rack pulls, sumo DL
Squat accessories- box squat, front squat, paused squat
Bench accessories- paused bench, close grip bench, dumbbell bench
OHP accessories- paused military press, push press, dumbbell press

Monday
Tuesday
Thursday
Friday

Squat Day 6 exercises, 43 mins

Barbell Squat	5x1 reps	rest: 120s
	7x2 reps	rest: 60s
	3x8 reps	rest: 60s
	3x5 reps	rest: 60s
	3x5 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x5 reps	rest: 60s

Bench Day 7 exercises, 53 mins

Barbell Bench Press	5x1 reps	rest: 60s
	4x5 reps	rest: 60s
Dumbbell One-Arm Row	4x5 reps	rest: 60s
	3x30 reps	rest: 60s
	3x50 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Deadlift Day 7 exercises, 51 mins

Barbell Deadlift	5x1 reps	rest: 120s
	7x2 reps	rest: 60s
	3x5 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Crunch	3x30 reps	rest: 60s
	2x10 reps	rest: 60s
Machine Leg Curl (Prone)	2x10 reps	rest: 60s

OHP Day 6 exercises, 48 mins

Gironda Sternum Pull-Up	5x5 reps	rest: 60s
	5x5 reps	rest: 60s
Barbell Bench Press (Close Grip)	7x2 reps	rest: 60s
	5x5 reps	rest: 60s
Cable Seated Row	5x10 reps	rest: 30s
	3x5 reps	rest: 90s