Fall Bootcamp (WK 1-4) - JEFIT

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Fall Bootcamp (WK 1-4) - JEFIT

Fall Bootcamp (WK 1-4) banner

Fall Bootcamp (WK 1-4)

AUTOPLAY

General

Advanced

Machine strength

Plan Details

The Fall Bootcamp (WK 1-4) routine by Jason.Jones is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Mon

Legs

Est. 69 min

8 exercises

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

4 Sets x 6 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 6 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 20 Reps

Stability Ball Hamstring Curl to Bridge Demonstration

Stability Ball Hamstring Curl to Bridge

4 Sets x 15 Reps

Glute Drive Demonstration

Glute Drive

4 Sets x 8 Reps

Plank Demonstration

Plank

4 Sets

Side Plank Demonstration

Side Plank

4 Sets x 8 Reps

Tue

Upper Body Pull

Est. 62 min

8 exercises

Negative Chin Up Demonstration

Negative Chin Up

4 Sets x 6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 10 Reps

Farmer Carry Demonstration

Farmer Carry

4 Sets

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10 Reps

Leg Raise with Hip Thrust Demonstration

Leg Raise with Hip Thrust

4 Sets x 12 Reps

Weighted Crunch Demonstration

Weighted Crunch

4 Sets x 12 Reps

Wed

Upper Body Push

Est. 66 min

8 exercises

Negative Push Ups Demonstration

Negative Push Ups

4 Sets x 8 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

4 Sets x 8 Reps

Cable Flat Bench Fly Demonstration

Cable Flat Bench Fly

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 10 Reps

Cable Pallof Press with Rotation Demonstration

Cable Pallof Press with Rotation

4 Sets x 10 Reps

Air Bike Demonstration

Air Bike

4 Sets x 10 Reps

Thu

Active Rest

Est. 0 min

0 exercises

This day is empty

Fri

Legs

Est. 71 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 6 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

4 Sets x 12 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

4 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 10 Reps

Stability Ball Hamstring Curl to Bridge Demonstration

Stability Ball Hamstring Curl to Bridge

4 Sets x 15 Reps

penguin walks Demonstration

penguin walks

4 Sets x 20 Reps

Plank Demonstration

Plank

4 Sets

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

4 Sets x 8 Reps

Sat

Upper Body Pull

Est. 75 min

8 exercises

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 15 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

4 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 15 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 15 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

4 Sets x 15 Reps

Deadbug Demonstration

Deadbug

4 Sets x 15 Reps

V-Up Demonstration

V-Up

4 Sets x 20 Reps

Sun

Upper Body Pusn

Est. 77 min

8 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 15 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 15 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 15 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 10 Reps

Abdominal Hip Roll Demonstration

Abdominal Hip Roll

4 Sets x 10 Reps