3 Days On, 1 Day Off - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

3 Days On, 1 Day Off - JEFIT

3 Days On, 1 Day Off banner

3 Days On, 1 Day Off

General

Intermediate

Machine strength

Plan Details

The 3 Days On, 1 Day Off routine by GabeIocco is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Day 1

Back and Arms V1

Est. 97 min

15 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Cable Upper Row Demonstration

Cable Upper Row

3 Sets x 8 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

3 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 8 Reps

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 8 Reps

Day 2

Legs and Abs

Est. 130 min

20 exercises

Plank Demonstration

Plank

3 Sets

Side Plank Demonstration

Side Plank

3 Sets x 8 Reps

Bodyweight Rear Lunge Demonstration

Bodyweight Rear Lunge

3 Sets x 8 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 8 Reps

Barbell 1/2 Squat Demonstration

Barbell 1/2 Squat

3 Sets x 8 Reps

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Clean Demonstration

Barbell Clean

3 Sets x 8 Reps

Barbell Hang Clean Demonstration

Barbell Hang Clean

3 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 8 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 8 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

3 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Toe Touches Demonstration

Toe Touches

3 Sets x 8 Reps

Stability Ball Hamstring Curl to Bridge Demonstration

Stability Ball Hamstring Curl to Bridge

3 Sets x 8 Reps

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 8 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 8 Reps

Bent Knee Hip Raise Demonstration

Bent Knee Hip Raise

3 Sets x 8 Reps

Day 3

Chest and Shoulders

Est. 85 min

13 exercises

Stability Ball Push-Up Demonstration

Stability Ball Push-Up

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Push Press Demonstration

Barbell Push Press

3 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Dumbbell Press (Close Grip) Demonstration

Dumbbell Press (Close Grip)

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 8 Reps

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Day 4

Rest Day

Est. 123 min

2 exercises

Swimming Demonstration

Swimming

1 Set

Walking Demonstration

Walking

1 Set