We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

Custom Routine

garethjrichards

Jun 5th 2022

TRY IT OUT

DOWNLOAD

Custom Routine

DOWNLOADS/VIEWS: 0/46

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Blah, Blah. Stronglifts/Starting Strength/Jeff

Day 1
Day 2
Day 3
Day 4
Day 5

Monday 4 exercises, 0 min

	Barbell Squat	5x3 reps	rest: 180s
	Dumbbell Incline Bench Press	3x5 reps	rest: 180s
	Machine Seated Leg Curl	3x3 reps	rest: 180s
	Dual Cable Triceps Extension	3x5 reps	rest: 180s

Tuesday 4 exercises, 0 min

	Barbell Deadlift	3x3 reps	rest: 180s
	Barbell Bench Press	3x5 reps	rest: 180s
	Dumbbell Arnold Press	3x5 reps	rest: 180s
	EZ Bar Curl	3x5 reps	rest: 180s

Wednesday 4 exercises, 0 min

	Barbell Front Squat	3x3 reps	rest: 180s
	Barbell Bent-Over Row	3x5 reps	rest: 180s
	Weighted Pull-Up	3x5 reps	rest: 180s
	Hanging Leg Raise	3x5 reps	rest: 120s

Thursday 5 exercises, 0 min

	Barbell Clean	3x5 reps	rest: 180s
	Dumbbell One-Arm Row	3x5 reps	rest: 120s
	Dip	3x5 reps	rest: 120s
	Machine Seated Leg Curl	3x5 reps	rest: 120s
	Chin-Up	3x5 reps	rest: 120s

Friday 5 exercises, 0 min

	Barbell Military Press	3x5 reps	rest: 180s
	Dumbbell Lateral Raise	3x5 reps	rest: 120s
	Push-Up	3x15 reps	rest: 120s
	Plank	3x8 reps	rest: 120s
	Rowing	5x0 reps • 1m	rest: 60s

Featured Workout plans

Try one of these professionally designed workout plans

JeFit Strength & Conditioning Plan

Strength Training Maintenance

Mother's Day Routine

Build Mass Routine

The 5/3/1 Strength Program

Dumbbell Strength Workout (Phase 2)

3/7 Method: Strength Machine Only

Push/Pull Program (4-Days)

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine

Kettlebell Strong 101

Lose Weight & Get Ripped Plan