Male Method - Phase 1
General
Intermediate
Machine strength
Plan Details
The Male Method - Phase 1 routine by JakeRyan4 is a 6 day workout plan. It is an intermediate level plan to achieve general 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
6 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 15 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Day 2
Chest and Back 1
9 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 15 Reps
Pull-Up
5 Sets x 6 Reps
Barbell Bent-Over Row
5 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 3 Reps
EZ Bar Curl
3 Sets x 3 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Plank
4 Sets
Day 3
Workout 3
0 exercises
This day is empty
Day 3
Shoulders and Arms
10 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 4
Lower 2
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Exercise not found
Machine Leg Press
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Machine Calf Raise
3 Sets x 8 Reps
Day 5
Chest and Back 2
9 exercises
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rope Row to Neck
3 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Cable Rope Crunch
4 Sets x 8 Reps
