Jefit's Most Popular Exercises Routine

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This strength program was developed using the top 12 most popular strength exercises by Jefit app users. All 12 of these specific exercises have been downloaded a minimum of 1.5 million times each.

NOTE: Use a training temp of 1/2/3 meaning, a 1-second concentric contraction, 2-second pause or isometric hold and a 3-second eccentric lowering phase - this is where you actually build your strength. All three phases of each repetition are important and tie into the overall time under tension, but eccentric contraction is valuable.

The 4-day program utilizes two upper and two lower body leg exercises.

Day 1: Upper Body Workout, 8 of the top 12 exercises used, 3-5 sets each.

Day 2: Lower Body Workout, cardio warm-up on Bike (or whatever you have), 4 sets of two different leg exercises.

Day 3: Upper Body Workout, Same as day one - but substitute in barbell shoulder press, 4 sets per exercise.

Day 4: Lower Body Workout, cardio warm-up on rowing machine, followed by two leg exercises, 5 sets each.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Day 1
Day 2
Day 4
Day 3

Upper Body - Session 1 8 exercises, 1 hr 14 mins

Barbell Bent-Over Row	4x8 reps	rest: 75s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 75s
Barbell Bench Press	4x8 reps	rest: 120s
Barbell Incline Bench Press	4x10 reps	rest: 90s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Barbell Curl	5x10,8,8,8,6 reps	rest: 75s
Dip	4x8,8,6,6 reps	rest: 75s

Lower Body - Session 2 4 exercises, 28 mins

Stationary Bike	0x0 reps • 300s	rest: 60s
Barbell Deadlift	4x6 reps	rest: 120s
Barbell Squat	4x8 reps	rest: 180s
Stationary Bike	0x0 reps • 300s	rest: 60s

Upper Body - Session 3 8 exercises, 1 hr 19 mins

Barbell Bent-Over Row	4x10 reps	rest: 75s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 75s
Barbell Bench Press	4x10 reps	rest: 120s
Barbell Incline Bench Press	4x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Barbell Shoulder Press	4x10 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s