Body Part a Day Plan

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6 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This new plan allows you to focus on one muscle group each day for 2-4 weeks before going back to your regular strength training plan. Giving your body a new training stimulus is actually a good thing. Follow the template for 6-days then rest a day and repeat.

The good news with this routine? You will be out of the gym in less than an hour for all these training sessions.

Session 1: Leg Day

Session 2: Back Day

Session 3: Chest Day

Session 4: Arm Day

Session 5: Shoulder Day

Session 6: Core Day

Stay Strong,

MICHAEL WOOD, CSCS
Jefit team

Legs 4 exercises, 32 mins

Barbell Stiff-Leg Deadlift	3x6 reps	rest: 60s
Barbell Lunge	3x6 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 120s
Machine Calf Raise	3x12 reps	rest: 60s

Back 5 exercises, 35 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 90s
Dumbbell One-Arm Row	3x12,10,8 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s

Chest 5 exercises, 37 mins

Push-Up	1x8 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Bench Press	3x8 reps	rest: 60s

Arms 4 exercises, 39 mins

Barbell Curl	4x8 reps	rest: 120s
Dumbbell Incline Curl	4x10,8,6,6 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Dip	4x8 reps	rest: 90s

Shoulders 3 exercises, 22 mins

Cable Deltoid Raise	3x10 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 90s

Core 4 exercises, 29 mins

Cable Kneeling Crunch	3x12 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 90s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 90s
Air Bike	3x15 reps	rest: 60s