Cut & Build balance - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Cut & Build balance - JEFIT

Cut & Build balance banner

Cut & Build balance

General

Intermediate

Dumbbell

Plan Details

The Cut & Build balance routine by CamScha2023 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Focus on gaining strength. Principles: - progression (always increase weight or rep) - deload weeks (light weight/high rep) - warm-up, high weight, pyramid rep

Routine detail

Day 1

back & bi

Est. 154 min

24 exercises

Stationary Bike Demonstration

Stationary Bike

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Stability Ball Crunch Demonstration

Stability Ball Crunch

2 Sets x 12 Reps

Stability Ball Hundreds Demonstration

Stability Ball Hundreds

3 Sets x 12 Reps

Hundreds Demonstration

Hundreds

3 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

2 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

2 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

2 Sets x 12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

2 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

2 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

2 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

2 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

2 Sets x 12 Reps

Dumbbell Seated One-Arm Wrist Curl Demonstration

Dumbbell Seated One-Arm Wrist Curl

2 Sets x 8 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

2 Sets x 12 Reps

Dumbbell One-Arm Wrist Curl (Pronated) Demonstration

Dumbbell One-Arm Wrist Curl (Pronated)

2 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

2 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

2 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

2 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

2 Sets x 12 Reps

Cable Upright Row Demonstration

Cable Upright Row

2 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

2 Sets x 12 Reps

superman reps Demonstration

superman reps

2 Sets x 12 Reps

Day 2

Cardio & Abs (Rectus)

Est. 204 min

14 exercises

Running Demonstration

Running

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Leg Raise Demonstration

Leg Raise

2 Sets x 8 Reps

Weighted Crunch Demonstration

Weighted Crunch

2 Sets x 8 Reps

Hip Raise Demonstration

Hip Raise

2 Sets x 12 Reps

Alternating Leg Bridge Demonstration

Alternating Leg Bridge

2 Sets x 12 Reps

Bent Knee Hip Raise Demonstration

Bent Knee Hip Raise

2 Sets x 12 Reps

Cross-Legged Forward Fold Demonstration

Cross-Legged Forward Fold

2 Sets x 1 Reps

Crunch Demonstration

Crunch

2 Sets x 12 Reps

Hundreds Demonstration

Hundreds

3 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

2 Sets x 12 Reps

Bridge Demonstration

Bridge

3 Sets

Stability Ball Crunch Demonstration

Stability Ball Crunch

2 Sets x 12 Reps

Day 3

Chest & Tri

Est. 129 min

23 exercises

Stationary Bike Demonstration

Stationary Bike

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Stability Ball Crunch Demonstration

Stability Ball Crunch

2 Sets x 12 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

2 Sets x 12 Reps

Cable Incline Press Demonstration

Cable Incline Press

2 Sets x 12 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

2 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

2 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

2 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

2 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

2 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

2 Sets x 12 Reps

Barbell Tricep Press (Close Grip) Demonstration

Barbell Tricep Press (Close Grip)

2 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

2 Sets x 12 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

2 Sets x 12 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

2 Sets x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

2 Sets x 12 Reps

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

2 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

2 Sets x 12 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 12 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

3 Sets x 12 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 12 Reps

Day 4

Cardio and Abs (Obliques)

Est. 98 min

7 exercises

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 8 Reps

Bench Oblique Crunch Demonstration

Bench Oblique Crunch

3 Sets x 8 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 8 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

3 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 12 Reps

Air Bike Demonstration

Air Bike

3 Sets x 12 Reps

Day 5

Legs & Shoulders

Est. 194 min

35 exercises

Stationary Bike Demonstration

Stationary Bike

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

bridge reps Demonstration

bridge reps

2 Sets x 12 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

2 Sets x 50 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 12 Reps

Hundreds Demonstration

Hundreds

2 Sets x 30 Reps

Parallel Bar Hip Flexion Demonstration

Parallel Bar Hip Flexion

3 Sets x 12 Reps

Hip Raise Demonstration

Hip Raise

2 Sets x 12 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

2 Sets x 12 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

2 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

2 Sets x 12 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 12 Reps

Arm Circles Demonstration

Arm Circles

2 Sets x 8 Reps

Dumbbell Seated Alternating Shoulder Press Demonstration

Dumbbell Seated Alternating Shoulder Press

2 Sets x 12 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

2 Sets x 8 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 12 Reps

Jump Squat Demonstration

Jump Squat

2 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

2 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

2 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

2 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

2 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

2 Sets x 12 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

2 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

2 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

2 Sets x 12 Reps

Bench Leg Pull-In Demonstration

Bench Leg Pull-In

3 Sets x 12 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

2 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

2 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

2 Sets x 12 Reps

Weight Plate Neck Flexion (Supine) Demonstration

Weight Plate Neck Flexion (Supine)

2 Sets x 20 Reps

Weight Plate Neck Extension (Prone) Demonstration

Weight Plate Neck Extension (Prone)

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 12 Reps

Day 6

run

Est. 62 min

1 exercise

Running Demonstration

Running

1 Set

Day 7

rest

Est. 0 min

0 exercises

This day is empty