Legs Focus - Muscle Gain, Upper/Lower/Full Boddy split
Sport
Advanced
Machine strength
Plan Details
The Legs Focus - Muscle Gain, Upper/Lower/Full Boddy split routine by GeteshManaye is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Workout 1
6 exercises
Hack Squat
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Alternating Floor Leg Raise
3 Sets x 12 Reps
Day 2
Workout 2
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Lateral Shoulder Raise
4 Sets x 10 Reps
Machine Vertical Row (Close Grip)
4 Sets x 10 Reps
Dumbbell Preacher Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Elliptical Training
20 Sets
Day 3
Workout 3
6 exercises
Barbell Sumo Deadlift
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Calf Raise
5 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Day 4
Workout 4
7 exercises
Cable V Bar Pulldown
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
