Strength Training: 4-Day Schedule
General
Intermediate
None
Plan Details
The Strength Training: 4-Day Schedule routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Looking for a full body, strength training program that will challenge you? Here it is, developed by one of our certified strength & conditioning specialist here at Jefit. You get expect a complete, full body, 4-day strength plan to follow for the next 8-weeks. *Jefit Strength Assessment* Find this test under the 'Profile" tab on your phone. Perform it at the start of week 1 and once again when you have finished the program following the completion of week 8. You have the opportunity to work your upper body and legs twice each week for two months. The goal is is to workout out every other day, giving you four sessions a week. Equipment: Dumbbell, barbell, machine Day 1: Begin with two warm-up movements. Followed with 12 exercises, 2-3 sets each. Session length = 75-minutes. Day 2: Start with two warm-up movements to prepare your body for the upcoming workout. After the warm-up you can expect 6 leg exercises, 3-4 sets each. Session length = 40-minutes. Day 3: This third session of the week begins with a warm-up movements and a few sets of Reveres Hypers before move through 12 additional exercises designed to overload your upper body. Perform 2-3 sets of each. Session length = 70-minutes. Day 4: In this second leg session of the week you'll begin with 5-minutes on the bike (or available cardio). Following this, you have two light bodyweight leg sets. Then a big squat day and finish with calf work. Expect 2-6 sets per exercise. Session length is about 47-minutes. Exercise Intensity This is key. You should be using about 80% of your 1-RM (repetition maximum) for each and every exercise. If you feel like you can handle more than the suggestion weight, or you're doing more reps., then increase the resistance so you can barely finish each set after the warm-up set. Nutrition Focus on eating about 1-1.5 grams of protein/kilogram of body weight each day. Include a protein drink after every workout containing 25-30 grams of whey protein. Make sure it contains a minimum of 3 grams of the amino acid leucine. In addition, a healthy diet using all macronutrients in each meal with plenty of water. Sleep You know the deal here. Your muscles grows when you sleep, so get plenty of recovery. About 8-9 hours including a short nap each day when training heavy. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Upper Body
Est. 78 min
13 exercises
Inchworm
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Dead Bug
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
Bench Plank
1 Set
Day 2
Workout 2: Legs
Est. 41 min
7 exercises
Bench Hip Thrust
1 Set
Kneeling Hip Flexor
1 Set
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Hack Squat
3 Sets x 12,10,8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Day 3
Workout 3: Upper Body
Est. 74 min
12 exercises
Inchworm Push-Up
1 Set
Reverse Hyper (Flat Bench)
1 Set x 12 Reps
Barbell Deadlift
2 Sets x 6 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 8 Reps
Bench Plank
1 Set
Day 4
Workout 4: Legs
Est. 48 min
6 exercises
Stationary Bike
1 Set
Bodyweight Lunge
1 Set x 8 Reps
Bodyweight Step-Up
1 Set x 10 Reps
Barbell Squat
5 Sets x 12,10,8,6,4 Reps
Calf Press On Leg Press
3 Sets x 12,10,10 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
