jorgebasilio's 6 Days Split Plan - JEFIT

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jorgebasilio's 6 Days Split Plan - JEFIT

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jorgebasilio's 6 Days Split Plan

AUDIO TIP

General

Intermediate

Barbell

Plan Details

The jorgebasilio's 6 Days Split Plan routine by jorgebasilio is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.

This is a split plan designed with the help of the Jefit community for maintaining strength as well as for keeping full-body hypertrophy. Each day provides a variety of stimuli for maximum muscle synergy and faster results.

Routine detail

Mon

Biceps, forearms, upper legs

Est. 49 min

8 exercises

Band Alternating Bicep Curl Demonstration

Band Alternating Bicep Curl

3 Sets x 12 Reps

Dumbbell Reverse Spider Curl Demonstration

Dumbbell Reverse Spider Curl

3 Sets x 15 Reps

Dumbbell One-Arm Incline Curl Demonstration

Dumbbell One-Arm Incline Curl

3 Sets x 15 Reps

V-sit Dumbbell Bicep Curl Demonstration

V-sit Dumbbell Bicep Curl

3 Sets x 15 Reps

Dumbbell Standing Concentration Curl (Arnold Curl) Demonstration

Dumbbell Standing Concentration Curl (Arnold Curl)

3 Sets x 15 Reps

Dumbbell Squat to Bicep Curl Demonstration

Dumbbell Squat to Bicep Curl

3 Sets x 15 Reps

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

3 Sets x 15 Reps

Isometric Squat Demonstration

Isometric Squat

3 Sets

Tue

Chest, triceps, lower legs

Est. 54 min

8 exercises

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 15 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 15 Reps

Isometric Push-up Demonstration

Isometric Push-up

3 Sets

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 15 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 15 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 15 Reps

Wed

Upper legs, back, glutes

Est. 60 min

8 exercises

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

Barbell Romanian Deadlift From Deficit Demonstration

Barbell Romanian Deadlift From Deficit

3 Sets x 15 Reps

Barbell Seated Good Morning Demonstration

Barbell Seated Good Morning

3 Sets x 15 Reps

Ankle Weight Band Reverse Hypertension Demonstration

Ankle Weight Band Reverse Hypertension

3 Sets x 15 Reps

Weight Plate Sissy Squat Demonstration

Weight Plate Sissy Squat

3 Sets x 15 Reps

Superman Demonstration

Superman

3 Sets

Thu

Shoulders, chest, traps

Est. 60 min

8 exercises

Band Upright Row Demonstration

Band Upright Row

3 Sets x 15 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 15 Reps

Dumbbell Seated Alternating Arnold Press Demonstration

Dumbbell Seated Alternating Arnold Press

3 Sets x 15 Reps

Dumbbell Incline Fly With A Twist Demonstration

Dumbbell Incline Fly With A Twist

3 Sets x 15 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

3 Sets x 15 Reps

Band Cross-Over Demonstration

Band Cross-Over

3 Sets x 15 Reps

Dumbbell Incline One-Arm Press Demonstration

Dumbbell Incline One-Arm Press

3 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Fri

Biceps, back, core

Est. 54 min

8 exercises

Barbell Curl (Close Grip) Demonstration

Barbell Curl (Close Grip)

3 Sets x 20 Reps

Band Alternating Bicep Curl Demonstration

Band Alternating Bicep Curl

3 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 15 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 15 Reps

Barbell Row Demonstration

Barbell Row

3 Sets x 15 Reps

Band Sit-Up Demonstration

Band Sit-Up

3 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Barbell Seated Twist Demonstration

Barbell Seated Twist

3 Sets x 15 Reps

Fri

Upper legs, glutes, traps

Est. 51 min

8 exercises

Ankle Weight Lying Hip Abduction Demonstration

Ankle Weight Lying Hip Abduction

3 Sets x 12 Reps

Ankle Weight Standing Hip Adduction Demonstration

Ankle Weight Standing Hip Adduction

3 Sets x 12 Reps

Ankle Weight Lying Hip Abduction Demonstration

Ankle Weight Lying Hip Abduction

3 Sets x 12 Reps

Ankle Weight Standing Hip Adduction Demonstration

Ankle Weight Standing Hip Adduction

3 Sets x 12 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 20 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 20 Reps

Isometric Barbell Glute Bridge Demonstration

Isometric Barbell Glute Bridge

3 Sets

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

3 Sets x 12 Reps

Sun

Triceps, chest, shoulders

Est. 57 min

8 exercises

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 15 Reps

Single Dumbbell Hammer Chest Raise Demonstration

Single Dumbbell Hammer Chest Raise

3 Sets x 15 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

3 Sets x 15 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

3 Sets x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 15 Reps

Barbell Alternating Press Demonstration

Barbell Alternating Press

3 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 15 Reps

Any

Core, cardio: running

Est. 95 min

8 exercises

Band Sit-Up Demonstration

Band Sit-Up

3 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 50 Reps

Tummy (Stomach) Vacuum Demonstration

Tummy (Stomach) Vacuum

3 Sets

Weighted Crunch Demonstration

Weighted Crunch

2 Sets x 12 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

2 Sets x 12 Reps

Reverse Crunch Demonstration

Reverse Crunch

2 Sets x 12 Reps

Running Demonstration

Running

1 Set