Strength & Power

Plan Details

The Strength & Power routine by JefitTeam is a 3 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

This is a 3-day bulking program that throws a little bit of everything your way. If you don't have a... Read More

This is a 3-day bulking program that throws a little bit of everything your way. If you don't have a specific piece of equipment - simply use what you have. For example, the whole workout could be performed with dumbbells if kettlebells and/or an Olympic bar are not available. Day 1: Pull & Push Day All exercises are performed using 6-8 RM (i.e. repetition maximum), meaning, if a set calls for 6 repetitions make sure you're not doing 8 or 10 reps. If this is happens, the resistance you're using is too light. Use the most weight you can handle, with good form, for each and every set! Day 2: Press & Arms Day Again, all sets use 6-8 RM for 3-4 sets for each of the 6 exercises post warm-up. Day 3: Legs & Core Day The final workout session calls for 3-4 sets using anywhere from 6-12 RM after a brief warm-up. Note: All 3 strength training sessions call for a brief warm-up prior to the workout. In addition, as with all of your workouts, focus on post-workout recovery, plenty of protein, hydrate and get your sleep..zzzzzzzz Stay Strong, MICHAEL WOOD, CSCS Jefit Team Member