Off season 1
Bulking
Advanced
Machine strength
Plan Details
The Off season 1 routine by KarenMarynissen is a 5 day workout plan. It is an advanced level plan to achieve bulking 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
Lower 1
5 exercises
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Smith Machine Front Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 10 Reps
Day 2
Upper 1
9 exercises
Barbell Incline Bench Press
4 Sets x 7 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Day 3
Lower 2
6 exercises
Machine Hip Adduction
4 Sets x 15 Reps
Barbell Squat
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Day 4
Upper 2
9 exercises
Machine Assisted Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Day 5
Lower 3
6 exercises
Machine Single-Leg Curl
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
