Mar 18th 2024

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21-Day Get Ripped Plan 2

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21 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a Jefit 21-day Get Ripped Plan, intermediate level (phase 2). One of the goals of the program is to help reduce body fat and, as the name implies, help get you ripped. This only happens, though, if you stay dedicated to the plan 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 is: 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

Workout 1: Legs, Back & Biceps 20 exercises, 3 hrs 31 mins

Hack Squat (Reverse Position)	3x12,10,8 reps	rest: 120s
Machine Leg Extension	3x10,12,14 reps	rest: 60s
Machine Leg Curl (Prone)	3x10,12,1414 reps	rest: 60s
Hack Calf Raise	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Walking	1x0 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Barbell Deadlift	4x8 reps	rest: 60s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s
Machine Hip Adduction	4x8 reps	rest: 60s
Machine Hip Abduction	4x8 reps	rest: 60s
Dumbbell Squat	4x8 reps	rest: 60s
Dumbbell Zottman Curl	4x8 reps	rest: 60s

Workout 2: Chest, Shld, Core 14 exercises, 2 hrs 39 mins

Machine Fly	4x8 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Press	4x8 reps	rest: 60s
Push-Up	1x10 reps	rest: 60s
Air Bike	3x20,18,16 reps	rest: 60s
Plank	3x8 reps • 60s	rest: 45s
Weight Plate Russian Twist	4x20 reps	rest: 60s
Alternating Heel Touch	4x10 reps	rest: 60s
Machine Ab Crunch	3x50 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x5 reps	rest: 60s
Walking	1x0 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s

Workout 3: Cardio 3 exercises, 29 mins

Elliptical Training	1x0 reps • 900s	rest: 60s
Rowing	1x0 reps • 600s	rest: 60s
Walking	1x0 reps • 60s	rest: 60s

Workout 4: Legs, Back & Biceps 18 exercises, 2 hrs 28 mins

Barbell Hip Thrust	2x12 reps	rest: 60s
Hack Squat (Reverse Position)	4x14,12,10,8 reps	rest: 120s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Dumbbell Bent-Over Row	4x8 reps	rest: 60s
Machine Assisted Pull-Up	4x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Cable V Bar Pulldown	4x8 reps	rest: 60s
Machine Back Extension	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Cable Bicep Curl	4x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	4x8 reps	rest: 60s
Dumbbell Zottman Curl	4x8 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Machine Hip Abduction	4x8 reps	rest: 60s
Machine Hip Adduction	4x8 reps	rest: 60s

Workout 5: Chest, Shld, Core 14 exercises, 1 hr 41 mins

Push-Up	1x12 reps	rest: 60s
Cable Cross-Over	2x10,12 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 120s
Cable One-Arm Lateral Raise	3x12 reps	rest: 60s
Air Bike	3x18 reps	rest: 60s
Plank	3x8 reps • 60s	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Machine Reverse Fly	4x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Machine Ab Crunch	4x8 reps	rest: 60s
Weight Plate Russian Twist	4x8 reps	rest: 60s

Workout 6: Cardio 2 exercises, 29 mins

	Elliptical Training	1x0 reps • 960s	rest: 60s
	Rowing	1x0 reps • 660s	rest: 60s

Active Rest Day 0 exercises, 0 min

Workout 7: Legs, Back & Biceps 8 exercises, 1 hr 10 mins

Hack Squat (Reverse Position)	4x8 reps	rest: 120s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Hack Calf Raise	4x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s

Workout 8: Chest, Shld, Core 9 exercises, 58 mins

Push-Up	1x8 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 120s
Dumbbell Fly	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Press	4x8 reps	rest: 60s
Ab Roll	1x10 reps	rest: 60s
Air Bike	3x16 reps	rest: 20s
Plank	3x8 reps • 50s	rest: 60s

Workout 9: Cardio 2 exercises, 29 mins

	Elliptical Training	1x0 reps • 990s	rest: 60s
	Rowing	1x0 reps • 660s	rest: 60s

Workout 10: Legs, Back & Biceps 8 exercises, 1 hr 1 min

Barbell Hip Thrust	4x8 reps	rest: 60s
Hack Squat (Narrow Stance)	3x10 reps	rest: 90s
Machine Calf Raise	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x14 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s

Workout 11: Chest, Shld, Core 8 exercises, 58 mins

Push-Up	1x12 reps	rest: 60s
Cable Cross-Over	2x10,8 reps	rest: 60s
Barbell Incline Bench Press	4x12 reps	rest: 120s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x12 reps	rest: 60s
Cable One-Arm Lateral Raise	3x12 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s
Plank	3x8 reps • 65s	rest: 60s

Workout 12: Cardio 2 exercises, 29 mins

	Elliptical Training	1x0 reps • 1020s	rest: 60s
	Rowing	1x0 reps • 600s	rest: 60s

Active Rest Day 0 exercises, 0 min

Workout 13: Legs, Back & Biceps 8 exercises, 1 hr 10 mins

Hack Squat (Reverse Position)	4x10 reps	rest: 120s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Hack Calf Raise	4x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x10 reps	rest: 60s

Workout 14: Chest, Shld, Core 9 exercises, 1 hr 2 mins

Push-Up	1x8 reps	rest: 60s
Cable Cross-Over	1x12 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 90s
Barbell Bench Press	4x12,10,10,8 reps	rest: 120s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Press	4x8 reps	rest: 60s
Ab Roll	1x10 reps	rest: 60s
Air Bike	3x16 reps	rest: 60s
Plank	3x8 reps • 70s	rest: 60s

Workout 15: Cardio 3 exercises, 33 mins

Indoor Cycling	1x0 reps • 900s	rest: 60s
Rowing	1x0 reps • 600s	rest: 60s
Indoor Cycling	1x0 reps • 300s	rest: 60s

Workout 16: Legs, Back & Biceps 8 exercises, 1 hr 6 mins

Barbell Hip Thrust	4x8 reps	rest: 60s
Hack Squat (Narrow Stance)	4x10 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x20,15,15 reps	rest: 60s
Machine Lat Pulldown	3x12,10,8 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x10 reps	rest: 60s

Workout 17: Chest, Shld, Core 8 exercises, 53 mins

Push-Up	1x10 reps	rest: 60s
Cable Cross-Over	2x10,8 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x12 reps	rest: 60s
Dumbbell Dublin Press	4x10 reps	rest: 60s
Air Bike	3x22 reps	rest: 15s
Plank	3x8 reps • 75s	rest: 60s