Jefit 3 Day Split Routine

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 3-day, full body split routine. The goal is to follow this program every other day for 4-8 weeks as you slowly increase the resistance, as you're able to perform more than the suggested number of repetitions.

The program is is split into the following three days:

Day 1: Focus is on Legs and Back, 9 exercises and a 75-minute workout session.

Day 2: The focus is on the Chest and Shoulders, 8 exercises and an hour workout session.

Day 3: Focus on Bicep, Tricep and Core, 8 exercises, and a 45-minute workout session.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Coach

Day 1
Day 2
Day 3

Workout 1: Legs & Back 9 exercises, 27 mins

Stationary Bike	0x0 reps • 300s	rest: 1s
Barbell Single-Leg Squat	2x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 120s
Dumbbell Step-Up	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x15,12,10 reps	rest: 60s
Cable Standing Leg Curl	3x20,15,15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s

Workout 2: Chest & Shoulders 8 exercises, 27 mins

Jump Rope	0x0 reps • 300s	rest: 1s
Barbell Bench Press	3x12,10,8 reps	rest: 120s
Barbell Incline Bench Press	3x12,10,8 reps	rest: 90s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Rear Delt Row	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Barbell Shrug	3x12,10,10 reps	rest: 60s

Workout 3: Bicep/Tricep/Core 8 exercises, 27 mins

Barbell Curl	4x8,10,10,12 reps	rest: 60s
Dumbbell Concentration Curl	4x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Air Bike	3x20,15,15 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Forearm Plank with Hip Abduction	2x0 reps • 40s	rest: 30s