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Take one of the best JEFIT offered workout programs for compound exercises and meld this with a workout that focuses on using the philosophy of Bigger, Leaner, Stronger principles of Mike Matthews and spice it up with the established norms of a sound cardio warm up and building a solid firm core and you have this workout routine.
This is a 6 day per week split of compound exercise movements and motions to target muscles for growth. Also included is cardio for warm up and Abs concentration for building a toned and firm core.
For BLS fans, consider the 5 day split (minus Sat) as a de-load week workout routine with about 10% lower weight loads than used for strength workouts (70%1RM).
Load up weights to about 80% 1RM plus add the Saturday workout for strength training weeks.
Three strength weeks, one de-load week per month is my personal preference.
Note: A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting.
Also important to note: If you are tracking the Strength Benchmark The exercises marked with 8 sets are keyed to the JEFIT Benchmark Exercise Goal
Walking
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0x0 reps |
rest: 120s
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Barbell Squat
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8x5 reps |
rest: 120s
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Dumbbell Lunge
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5x5 reps |
rest: 120s
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Machine Leg Press
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5x5 reps |
rest: 120s
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Glute Kickback
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5x5 reps |
rest: 120s
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Glute Kickback
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5x5 reps |
rest: 120s
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Machine Seated Calf Raise
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5x5 reps |
rest: 120s
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Machine Ab Crunch
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10x10 reps |
rest: 120s
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Barbell Ab Rollout (Kneeling)
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10x10 reps |
rest: 120s
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Cable Crunch Kneeling Rotation
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10x10 reps |
rest: 120s
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Elliptical Training
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0x0 reps |
rest: 30s
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Barbell Bench Press
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8x5 reps |
rest: 120s
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Barbell Incline Bench Press
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5x5 reps |
rest: 120s
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Barbell Decline Bench Press
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5x5 reps |
rest: 120s
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Machine Inner Chest Press
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5x5 reps |
rest: 120s
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Machine Fly
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5x5 reps |
rest: 120s
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Cable Cross-Over
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5x5 reps |
rest: 120s
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Elliptical Training
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0x0 reps |
rest: 30s
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Barbell Deadlift
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8x5 reps |
rest: 120s
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Barbell Bent-Over Row
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5x5 reps |
rest: 120s
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Cable Seated Row
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5x5 reps |
rest: 120s
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Cable V Bar Pulldown
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5x5 reps |
rest: 120s
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Machine Assisted Pull-Up
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5x5 reps |
rest: 120s
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Machine Ab Crunch
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10x10 reps |
rest: 120s
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Barbell Ab Rollout (Kneeling)
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10x10 reps |
rest: 120s
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Cable Crunch Kneeling Rotation
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10x10 reps |
rest: 120s
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Elliptical Training
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0x0 reps |
rest: 30s
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Barbell Tricep Extension (Supine)
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5x5 reps |
rest: 120s
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Barbell Curl
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8x5 reps |
rest: 120s
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Barbell Bent-Over Row (Reverse Grip)
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5x5 reps |
rest: 120s
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Machine Assisted Chin-Up
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5x5 reps |
rest: 120s
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Dumbbell One-Arm Tricep Kickback
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5x10 reps |
rest: 120s
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Machine Dip
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5x5 reps |
rest: 120s
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Cable Tricep Pushdown (V-Bar)
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5x5 reps |
rest: 120s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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5x5 reps |
rest: 120s
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Elliptical Training
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0x0 reps |
rest: 30s
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Barbell Upright Row
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5x5 reps |
rest: 120s
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Dumbbell Shoulder Shrug
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5x5 reps |
rest: 120s
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Barbell Shoulder Press
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8x5 reps |
rest: 120s
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Dumbbell Seated Arnold Press
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5x5 reps |
rest: 120s
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Machine Deltoid Raise
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5x5 reps |
rest: 120s
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Machine Reverse Fly
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5x5 reps |
rest: 120s
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Machine Ab Crunch
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10x10 reps |
rest: 120s
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Parallel Bar Leg Raise
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10x10 reps |
rest: 120s
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Air Bike
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10x10 reps |
rest: 120s
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Elliptical Training
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0x0 reps |
rest: 30s
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Barbell Bench Press
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8x5 reps |
rest: 120s
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Barbell Squat
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8x5 reps |
rest: 120s
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Barbell Deadlift
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8x5 reps |
rest: 120s
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Barbell Curl
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8x5 reps |
rest: 120s
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Barbell Tricep Extension (Supine)
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8x5 reps |
rest: 120s
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Barbell Shoulder Press
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8x5 reps |
rest: 120s
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