One Muscle Group/Day Workout
Bulking
Intermediate
Machine strength
Plan Details
The One Muscle Group/Day Workout routine by JefitTeam is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This unique strength program requires about 50-60 minutes a day of hard work focused on only one muscle group. Each day offers a different body part to focus all your attention on. The program looks like this: Day 1: Leg Day 9 exercises, 50-minute session, 3 warm-up exercises prior to 6 exercises focusing on your legs and calves. Equipment needed: kettlebell, and machine. Day 2: Back Day 7 exercises, 53-minute session, 1 warm-up movement, followed by 6 back exercises. Equipment needed: barbell, dumbbell, stability ball and machine. Day 3: Chest Day 8 exercises, 50-minute session, 3 warm-up exercises, followed by 5 exercises for the chest. Equipment needed: dumbbell and barbell. Day 4: Arm Day 7 exercises, 58-minute workout, 7 exercises targeting the bicep/tricep/forearms. Equipment needed: barbell, machine, and dumbbell. Day 5: Shoulder Day 8 exercises, 48-minute workout, 3 warm-up exercises, followed by 5 exercises focused on the shoulders. Equipment needed: dumbbell and barbell. Day 6: Core Day 7 exercises, 42-minute workout, 7 exercises to work your core from all angles. Equipment needed: bench, machine, barbell, and weight plate. Day 7: Active Rest Day 20-minutes of Yoga or roll out your entire body using a foam roller. Note: All warm-up exercises use the interval setting so make sure your toggle is turned on - it will turn "blue" when it's on. All your exercises, for each major muscle group, are traditional sets and repetitions. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Mon
Workout 1: Leg Day
Est. 25 min
9 exercises
Iron Cross Stretch
1 Set
Straddle Stretch
1 Set
Scorpion
1 Set
Kettlebell Hang Clean
3 Sets x 6 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Single-Leg Hack Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 15,12,10,8 Reps
Machine Calf Raise
4 Sets x 15,12,10,8 Reps
Tue
Workout 2: Back Day
Est. 29 min
7 exercises
One-Arm Hang
1 Set
Machine Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6,8,10,12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 6,8,10,12 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Wed
Workout 3: Chest Day
Est. 31 min
8 exercises
Dynamic Chest Stretch
1 Set
Downward Facing Dog
1 Set
Push-Up
1 Set
Dumbbell One-Arm Bench Press
2 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Thu
Workout 4: Arm Day
Est. 28 min
7 exercises
Barbell Curl
4 Sets x 10,8,8,6 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10,8,8,6,6 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Machine Dip
5 Sets x 10,10,8,8,6 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Fri
Workout 5: Shoulder Day
Est. 24 min
8 exercises
Dynamic Back Stretch
1 Set
Posterior Capsule Stretch
1 Set
Shoulder Rotation
1 Set
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Bent-Over Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Upright Row
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Barbell Jerk
4 Sets x 8,8,6,6 Reps
Sat
Workout 6: Core Day
Est. 21 min
7 exercises
Weighted Crunch
2 Sets x 12 Reps
Decline Bench Weighted Twist
2 Sets x 15 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 10 Reps
Sun
Active Rest Day
Est. 63 min
1 exercise
Yoga
3 Sets
