Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
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.
Superman
|
3x8 reps |
rest: 60s
|
||
Bench Plank
|
3x8 reps |
rest: 60s
|
||
Single-Leg Glute Bridge
|
3x8 reps |
rest: 60s
|
||
Push-Up to Side Plank
|
3x8 reps |
rest: 60s
|
||
Barbell Deep Squat
|
3x8 reps |
rest: 60s
|
||
Barbell Row
|
3x8 reps |
rest: 60s
|
||
Barbell Step-Up
|
3x8 reps |
rest: 60s
|
||
Dumbbell Decline Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Concentration Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
3x8 reps |
rest: 60s
|
||
Barbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline One Arm Hammer Press
|
3x8 reps |
rest: 60s
|
||
Cable Lower Chest Raise
|
3x8 reps |
rest: 60s
|
||
Elevated Push-Up
|
3x8 reps |
rest: 60s
|
||
Barbell Seated Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Dumbbell Tricep Kickback
|
3x8 reps |
rest: 60s
|
||
Single-Leg Bench Dip
|
3x8 reps |
rest: 60s
|
||
Cable One-Arm Tricep Pushdown
|
3x8 reps |
rest: 60s
|
||
Cable Wrist Curl (Reverse Grip)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated One-Arm Wrist Curl
|
3x8 reps |
rest: 60s
|
Barbell Squat
|
3x8 reps |
rest: 60s
|
||
Barbell Lunge
|
3x8 reps |
rest: 60s
|
||
Barbell Step-Up
|
3x8 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
3x8 reps |
rest: 60s
|
||
Machine Leg Press (Wide Stance)
|
3x8 reps |
rest: 60s
|
||
Glute Kickback
|
3x8 reps |
rest: 60s
|
||
Barbell Clean Deadlift
|
3x8 reps |
rest: 60s
|
||
Cable Front Lat Pulldown (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Cable One-Arm Seated Row
|
3x8 reps |
rest: 60s
|
||
Cable Reverse Crossover
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Bicep Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Curl (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Cable One-Arm Reverse Curl
|
3x8 reps |
rest: 60s
|
||
Cable One-Arm High Curl
|
3x8 reps |
rest: 60s
|
Bird Dog
|
3x8 reps |
rest: 60s
|
||
Forearm Plank with Hip Abduction
|
3x8 reps |
rest: 60s
|
||
Barbell Glute Bridge
|
3x8 reps |
rest: 60s
|
||
Push-Up to Side Plank
|
3x8 reps |
rest: 60s
|
||
Kettlebell Front Squat
|
3x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
3x8 reps |
rest: 60s
|
||
Dumbbell Step-Up
|
3x8 reps |
rest: 60s
|
||
Single-Leg Push-Up
|
3x8 reps |
rest: 60s
|
||
Barbell Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Push Press
|
3x8 reps |
rest: 60s
|
||
Barbell Alternating Front and Back Press
|
3x8 reps |
rest: 60s
|
||
Barbell Front Squat
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Alternating Arnold Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Step-Up
|
3x8 reps |
rest: 60s
|
||
Cable Front Raise
|
3x8 reps |
rest: 60s
|
||
Machine Single-Leg Extension
|
3x8 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
3x8 reps |
rest: 60s
|
||
Band Lateral Raise
|
3x8 reps |
rest: 60s
|
||
Barbell Wrist Curl (Palms Down)
|
3x8 reps |
rest: 60s
|
||
Barbell Wrist Curl (Palms Up)
|
3x8 reps |
rest: 60s
|
Barbell Squat (Wide Stance)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Reverse Lunge
|
3x8 reps |
rest: 60s
|
||
Dumbbell Squat
|
3x8 reps |
rest: 60s
|
||
Dumbbell Step-Up
|
3x8 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x8 reps |
rest: 60s
|
||
Bridge
|
3x8 reps |
rest: 60s
|
||
Barbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline One Arm Hammer Press
|
3x8 reps |
rest: 60s
|
||
Cable Lower Chest Raise
|
3x8 reps |
rest: 60s
|
||
Elevated Push-Up
|
3x8 reps |
rest: 60s
|
||
Barbell Seated Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Dumbbell Tricep Kickback
|
3x8 reps |
rest: 60s
|
||
Single-Leg Bench Dip
|
3x8 reps |
rest: 60s
|
||
Cable One-Arm Tricep Pushdown
|
3x8 reps |
rest: 60s
|
Superman
|
3x8 reps |
rest: 60s
|
||
Bench Plank
|
3x8 reps |
rest: 60s
|
||
Single-Leg Glute Bridge
|
3x8 reps |
rest: 60s
|
||
Push-Up to Side Plank
|
3x8 reps |
rest: 60s
|
||
Barbell Deep Squat
|
3x8 reps |
rest: 60s
|
||
Barbell Row
|
3x8 reps |
rest: 60s
|
||
Barbell Step-Up
|
3x8 reps |
rest: 60s
|
||
Dumbbell Decline Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Concentration Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
3x8 reps |
rest: 60s
|
||
Barbell Clean Deadlift
|
3x8 reps |
rest: 60s
|
||
Cable Front Lat Pulldown (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Cable One-Arm Seated Row
|
3x8 reps |
rest: 60s
|
||
Cable Reverse Crossover
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Bicep Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Curl (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Cable One-Arm Reverse Curl
|
3x8 reps |
rest: 60s
|
||
Cable One-Arm High Curl
|
3x8 reps |
rest: 60s
|
||
Cable Wrist Curl (Reverse Grip)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated One-Arm Wrist Curl
|
3x8 reps |
rest: 60s
|
Barbell Squat
|
3x8 reps |
rest: 60s
|
||
Barbell Lunge
|
3x8 reps |
rest: 60s
|
||
Barbell Step-Up
|
3x8 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
3x8 reps |
rest: 60s
|
||
Machine Leg Press (Wide Stance)
|
3x8 reps |
rest: 60s
|
||
Glute Kickback
|
3x8 reps |
rest: 60s
|
||
Barbell Alternating Front and Back Press
|
3x8 reps |
rest: 60s
|
||
Barbell Front Squat
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Alternating Arnold Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Step-Up
|
3x8 reps |
rest: 60s
|
||
Cable Front Raise
|
3x8 reps |
rest: 60s
|
||
Machine Single-Leg Extension
|
3x8 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
3x8 reps |
rest: 60s
|
||
Band Lateral Raise
|
3x8 reps |
rest: 60s
|
Bird Dog
|
3x8 reps |
rest: 60s
|
||
Forearm Plank with Hip Abduction
|
3x8 reps |
rest: 60s
|
||
Barbell Glute Bridge
|
3x8 reps |
rest: 60s
|
||
Push-Up to Side Plank
|
3x8 reps |
rest: 60s
|
||
Kettlebell Front Squat
|
3x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
3x8 reps |
rest: 60s
|
||
Dumbbell Step-Up
|
3x8 reps |
rest: 60s
|
||
Single-Leg Push-Up
|
3x8 reps |
rest: 60s
|
||
Barbell Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Push Press
|
3x8 reps |
rest: 60s
|
||
Barbell Wrist Curl (Palms Down)
|
3x8 reps |
rest: 60s
|
||
Barbell Wrist Curl (Palms Up)
|
3x8 reps |
rest: 60s
|
||
Barbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline One Arm Hammer Press
|
3x8 reps |
rest: 60s
|
||
Cable Lower Chest Raise
|
3x8 reps |
rest: 60s
|
||
Elevated Push-Up
|
3x8 reps |
rest: 60s
|
||
Barbell Seated Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Dumbbell Tricep Kickback
|
3x8 reps |
rest: 60s
|
||
Single-Leg Bench Dip
|
3x8 reps |
rest: 60s
|
||
Cable One-Arm Tricep Pushdown
|
3x8 reps |
rest: 60s
|
Barbell Squat (Wide Stance)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Reverse Lunge
|
3x8 reps |
rest: 60s
|
||
Dumbbell Squat
|
3x8 reps |
rest: 60s
|
||
Dumbbell Step-Up
|
3x8 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x8 reps |
rest: 60s
|
||
Bridge
|
3x8 reps |
rest: 60s
|
||
Barbell Clean Deadlift
|
3x8 reps |
rest: 60s
|
||
Cable Front Lat Pulldown (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Cable One-Arm Seated Row
|
3x8 reps |
rest: 60s
|
||
Cable Reverse Crossover
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Bicep Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Curl (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Cable One-Arm Reverse Curl
|
3x8 reps |
rest: 60s
|
||
Cable One-Arm High Curl
|
3x8 reps |
rest: 60s
|
Superman
|
3x8 reps |
rest: 60s
|
||
Bench Plank
|
3x8 reps |
rest: 60s
|
||
Single-Leg Glute Bridge
|
3x8 reps |
rest: 60s
|
||
Push-Up to Side Plank
|
3x8 reps |
rest: 60s
|
||
Barbell Deep Squat
|
3x8 reps |
rest: 60s
|
||
Barbell Row
|
3x8 reps |
rest: 60s
|
||
Barbell Step-Up
|
3x8 reps |
rest: 60s
|
||
Dumbbell Decline Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Concentration Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
3x8 reps |
rest: 60s
|
||
Cable Wrist Curl (Reverse Grip)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated One-Arm Wrist Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Alternating Front and Back Press
|
3x8 reps |
rest: 60s
|
||
Barbell Front Squat
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Alternating Arnold Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Step-Up
|
3x8 reps |
rest: 60s
|
||
Cable Front Raise
|
3x8 reps |
rest: 60s
|
||
Machine Single-Leg Extension
|
3x8 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
3x8 reps |
rest: 60s
|
||
Band Lateral Raise
|
3x8 reps |
rest: 60s
|