21-Day Get Ripped Plan 3
Cutting
Advanced
Machine strength
Plan Details
The 21-Day Get Ripped Plan 3 routine by JefitTeam is a 21 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is a Jefit 21-day Get Ripped Plan, for an advanced level (phase 3) user. One of the goals of the program is to help reduce body fat and, as the name implies, help get you ripped. This happens ONLY if you are truly dedicated, though, over the course of the next three weeks. Your job is to be consistent and persistent when it comes to following your plan and in turn, make it a priority each and every day. This is your first step in getting the body you ultimately want. This three-week, full body plan, offers 4 weekly strength training sessions coupled with two cardio workouts followed by a day of rest. Each subsequent week offers a higher volume of training compared to the previous week. Meaning, you end up performing a few more sets in each training session as you progress through the program. One of the goals: Don't miss a workout session. A second goal: Make no excuses! Training hard in the gym or at home, is only half of the plan. The other half is split equally into eating a healthy diet and getting 8 hours of uninterrupted sleep each night. These are the real keys to getting ripped! The Weekly Training Schedule: Day 1: Legs, Back & Biceps Day 2: Chest, Shoulders, & Core Day 3: Cardio Day 4: Legs, Back & Biceps Day 5: Chest, Shoulders, & Core Day 6: Cardio Day 7: Active Rest **Repeat similar sequence for weeks 2 and 3 STAY STRONG TOGETHER, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Legs, Back & Biceps
Est. 75 min
10 exercises
Hack Squat (Reverse Position)
3 Sets x 14,12,10 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Hack Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20,15,15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
2 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 2
Workout 2: Chest, Shld, Core
Est. 62 min
9 exercises
Push-Up
1 Set x 10 Reps
Cable Cross-Over
3 Sets x 12,10,8 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Bench Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Plank
3 Sets
Day 3
Workout 3: Cardio
Est. 33 min
2 exercises
Elliptical Training
1 Set
Rowing
1 Set
Day 4
Workout 4: Legs, Back & Biceps
Est. 63 min
8 exercises
Barbell Hip Thrust
2 Sets x 12 Reps
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 5
Workout 5: Chest, Shld, Core
Est. 57 min
8 exercises
Push-Up
1 Set x 12 Reps
Cable Cross-Over
2 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Air Bike
3 Sets x 18 Reps
Plank
3 Sets
Day 6
Workout 6: Cardio
Est. 35 min
2 exercises
Elliptical Training
1 Set
Rowing
1 Set
Day 7
Active Rest Day
Est. 0 min
0 exercises
This day is empty
Day 8
Workout 7: Legs, Back & Biceps
Est. 67 min
8 exercises
Hack Squat (Reverse Position)
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Hack Calf Raise
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Day 9
Workout 8: Chest, Shld, Core
Est. 59 min
9 exercises
Push-Up
1 Set x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Ab Roll
1 Set x 10 Reps
Air Bike
3 Sets x 20 Reps
Plank
3 Sets
Day 10
Workout 9: Cardio
Est. 36 min
2 exercises
Elliptical Training
1 Set
Rowing
1 Set
Day 11
Workout 10: Legs, Back & Biceps
Est. 63 min
8 exercises
Barbell Hip Thrust
4 Sets x 8 Reps
Hack Squat (Narrow Stance)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20,15,15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 12
Workout 11: Chest, Shld, Core
Est. 61 min
8 exercises
Push-Up
1 Set x 12 Reps
Cable Cross-Over
2 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 20 Reps
Plank
3 Sets
Day 13
Workout 12: Cardio
Est. 36 min
2 exercises
Elliptical Training
1 Set
Rowing
1 Set
Day 14
Active Rest Day
Est. 0 min
0 exercises
This day is empty
Day 15
Workout 13: Legs, Back & Biceps
Est. 73 min
8 exercises
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Hack Calf Raise
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Barbell Curl
4 Sets x 14,12,10,8 Reps
Dumbbell Hammer Curl
4 Sets x 10,10,8,8 Reps
Day 16
Workout 14: Chest, Shld, Core
Est. 66 min
9 exercises
Push-Up
1 Set x 8 Reps
Cable Cross-Over
1 Set x 12 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 12,10,8,6 Reps
Ab Roll
1 Set x 10 Reps
Air Bike
3 Sets x 25 Reps
Plank
3 Sets
Day 17
Workout 15: Cardio
Est. 41 min
3 exercises
Indoor Cycling
1 Set
Rowing
1 Set
Indoor Cycling
1 Set
Day 18
Workout 16: Legs, Back & Biceps
Est. 71 min
8 exercises
Barbell Hip Thrust
4 Sets x 12,10,8,8 Reps
Hack Squat (Narrow Stance)
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15,12,10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Lat Pulldown
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10,10,8,8 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Day 19
Workout 17: Chest, Shld, Core
Est. 58 min
8 exercises
Push-Up
1 Set x 10 Reps
Cable Cross-Over
1 Set x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Dublin Press
4 Sets x 10,8,6,6 Reps
Air Bike
3 Sets x 20 Reps
Plank
3 Sets
Day 20
Workout 18: Cardio
Est. 40 min
2 exercises
Indoor Cycling
1 Set
Rowing
1 Set
Day 21
Active Rest Day
Est. 0 min
0 exercises
This day is empty
