D1 - Chest, front/side delts, triceps D2 - Upper back, rear delts, biceps D3 - Legs, lower back D4 - Repeat D1 D5 - Repeat D2 D6 - Repeat D3 D7 - Rest D1 - Bench press, incline bench press, rope pressdowns, overhead dumbbell extensions (single arm), dumbbell side laterals D2 - Chin-ups, pull-ups, chest-supported rows (or seated rows), rear delt flyes, preacher curls D3 - Romanian deadlifts, front squats, leg curls, leg extensions, standing calf raises, seated calf raises For each exercise pick a weight that you can lift for a maximum of 10 reps (15 for standing calf raises, 20 for seated calf raises). You need to complete 50 (75 for standing calf raises, 100 for seated calf raises) total reps of each exercise. You perform your first set of each exercise as normal but you only rest for 30 seconds between each set (if you can even call them proper sets). You perform as many sets as it takes until you complete your 50 total reps. Obviously you won't be able to complete 10 reps in each set but it doesn't matter, this is how it's supposed to be. Perform as many reps as you can after each 30 second rest period (try to stop 1 rep short of failure, if you'll fail to perform 6 reps you should stop after rep 5). An example below. Set 1 = 10 reps Rest 30 seconds Set 2 = 5 reps Rest 30 seconds Set 3 = 3 reps Rest 30 seconds Set 4 = 3 reps Rest 30 seconds Set 5 = 3 reps You've complete 24 reps so far, keep going until you've completed 50. This is just an example, the number of reps you get in reality may be different but the principle remains the same. Have a longer rest between different exercises so that you're not too fatigued from the previous exercise. Once you notice that a particular exercise is starting to feel easy (you're getting more reps in general) you need to add some more weight the next time you perform that exercise. You're going to need to use a training journal or some other method of tracking your progress, you need to record the amount of weight you use for each exercise and as soon as you notice a particular exercise starting to get easy you need to make a note so that you remind yourself to add more weight on that exercise next workout. You may feel absolutely terrible at first because this is likely going to be a drastic increase over your usual training volume but this will pass, you need to have some faith in the routine, in the long term it will more than compensate you for your hard work and perseverance. I should also add that it's a good idea to increase your carbohydrate intake while performing this routine, it's quite demanding on your glycogen stores. Don't just add any carbohydrate, sugars aren't very effective at replenishing muscle glycogen because only 50% of sugar can be used to replenish muscle glycogen, the other 50% can only replenish liver glycogen (and then get converted to fat when the liver's glycogen stores are full). You need complex carbohydrates for this purpose, I suggest white rice or pasta. I would suggest adding 1 full cup (uncooked) of white rice to your diet each day and I suggest that you should eat half of it before your workout and the other half after your workout, if this isn't possible I suggest you simply eat the full amount after your workout. If there are any questions I'll do my best to answer them. If you decide to give this routine a try feel free to report back to this thread as you go along and let me know how you're going or to ask for advice if there are any issues. 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.