The award-winning Jefit app currently offers more than three thousand different exercise programs. You name it, and Jefit offers it on their app. From basic strength programs, to muscle endurance, 5 x 5 training programs, bodyweight circuits and even Tabata and HIIT workouts. Individuals who use our app can try one of the exercise programs mentioned, or of course, design their own workout.
Below are eight exercise programs that we wanted to mention. Each one is currently featured on the Jefit app, if you want to check one of them out. Let us know if you end up downloading any of the programs. Also, we’re interested in hearing your thoughts on what you consider the best strength programs that you have tried on the Jefit app?
Jefit Exercise Programs to Try (“Click” a Workout Title to See the Actual Program)
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High-Intensity Interval v.1
As with any HIIT session, the idea is to train using a high intensity, which at times can be easier said than done! You should be breathing heavy (“winded”) by the end of each set. Perform as many repetitions as possible (“AMRAP”) based on the interval time that is prescribed. This is one way to make sure that you get the most out of each workout.
The program includes 3-days, intermediate-level, full body, HIIT sessions. Each session in the program starts off with a brief 3 bodyweight movement prep to get the body ready for a high-intensity session. Following this, you’ll dive into a full body, interval-based, circuit using supersets. The main portion of the workout consists of 5 pair of supersets. Each subsequent workout session is a little more challenging as a result of an increase in the volume of work (sets x repetitions).
Equipment needed: kettlebells and plyo box (or a small step or bench).
Six Week Six-Pack Abs
For those looking to build a defined their six pack the old fashioned way, use this routine, for six weeks, to get you the sculpted and defined abs that you have been looking for. Each exercise will help target a different area of the abdominal muscles from the obliques to the lower abs to the whole core.
Weeks 1 – 3
For the first three weeks when you do your workouts in this exercise program, you will do ab exercises with more repetitions and less sets. When working with more repetitions, you have the potential to burn more calories and fat surrounding the abdominal muscles that you are targeting and working hard to develop. A big component here is what you end up doing away from the gym. Such as, getting enough sleep, expending additional calories if needed, and focusing on a healthy diet.
You will perform this set of exercises three days each week as you focus on technique, intensity, and the amount of repetitions performed.
Exercises
- Weighted Crunches
- Ab Rollout on Knees
- Hanging Leg Raise
- Decline Crunch
- Kneeling Cable Pulldown
*** (Notes : With the first 3 weeks of the routine, you will be performing the same exercises with the same movements, volume and resistance).
Weeks 4 – 6
For weeks four through six in this exercise program, you will be asked to increase the volume and the resistance of each exercise that you do in the routine. Increasing the resistance and volume will require your abdominal muscles to strengthen thus building more defined and fuller abs.
This set of exercises are also performed for three days each week, with the focus on the volume and resistance during the workout.
Exercises
- Dumbbell Side Bend
- Cable Side Bends
- Weighted Hanging Knee Raise
- Weighted Decline Crunch
- Cable Crunch
*** (Notes : During the final 3 weeks of the routine, there is more focus on performing each repetition to its fullest with added weight to each exercise to build size and strength. You want to keep a controlled pace at all times and focus on the contraction on the muscles during each repetition).
FitBody Plan
This intermediate session offers two training sessions that can be done 1-2x/week. Meaning, two sessions or if you like, repeat for 4 sessions/week taking a rest day between workouts. The goal of this plan is to build a base-level of general strength across all major muscle groups.
Program Routine
Day 1 – Legs, Back, Core, Chest
Day 2 – Shoulder, Core, Arms
Nutrition Tips
Really pay attention to your diet while following this exercise program. Eat whole foods while consuming plenty of healthy carbs, fat, fiber and at least 1 gram of protein/kilogram of body weight. Supplement meals and all workouts with a whey protein drink if needed. Make sure it contains the amino acid leucine though. Use 25-35 grams/protein in any protein drink or meal. Drink plenty of H2O and get 7-8 hours of sleep. Eat well and stay strong!
Dumbbell Only
This workout routine is for anyone who can’t get to a gym or is looking for a full body routine using dumbbells only.
For individuals who put their gym membership on “hold” or aren’t able to get to a gym; this routine will provide a sufficient full-body, 3-day split routine. An individual can target all their main body parts and either gain/maintain muscle mass until life gets back to normal.
The plan focuses on heavy lifts using 3 to 4 sets with 10 repetitions per set to increase muscle mass and overall size over the course of the program.
Notes
If you would like to perform more cardio, you can substitute rest days for cardio days.
Warm Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 repetition of your working weight
Reps, Sets and Rest
There are many different rep schemes that’ll help you reach your goals. We’ve set 3 sets of 8 repetitions by default, but feel free to change it to your own liking.
Bigger, Leaner, Stronger – Barbell & Dumbbell
This is a 5-day full body, strength training program. Check out this full body exercise program that will leave you pumped after each strength training workout.
20-Minute HIIT Circuit
In this program you’ll be doing 4 rounds of twenty exercises in quick succession.
The key to any circuit training routine is to make sure that you do not rest in between sets or in between exercises until you complete all of the exercises in the circuit. This will keep your metabolic rate up ensuring that you burn as many calories as possible without sacrificing strength.
Take full use of your rests after each round! It will prepare you for the later rounds.
Warming Up
Make sure you have a light sweat before you start your workout. Especially for compound lifts we recommend warming up with lighter weights before your working sets. A typical warm-up might include a few sets with a very light weight, followed by intermediate sets until you do 1 repetition of your working weight.
Reps, Sets and Rest
There are many different rep schemes that’ll help you reach your goals. We’ve set 3 sets of 8 reps by default, but feel free to change it to your own liking.
3-Day Split
This 3-day routine is a favorite in the Jefit community due to the fact that it has been downloaded almost 1800 times.
A split workout is designed to train different muscle groups on different days before giving them time to recover before they’re trained again.
The 3-day split is a great balance for those that want results, but don’t have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles.
Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is a few sets with a very light weight, followed by a few intermediate sets, until you do 1 repetition of your working weight.
Reps, Sets and Rest
There are many different repetition schemes that’ll help you reach your goals. We’ve set 3 sets of 8 repetitions by default, but feel free to change it to your own liking.
Power and Strength Routine
This is another very popular strength training program on Jefit with about 2200 downloads to date. This is a power and strength routine that is focused on gaining strength within the muscles.
You will be performing major muscle and power building multi-joint exercises. These exercise focus at time, on the use of all the little muscles to do each exercise, thus creating optimal growth and strength gaining.
Since you are performing major muscle building exercises, there is no need to perform sets to failure, drop sets or decreasing the amount of repetitions. To build the power and strength in your muscles you want to perform the amount of sets and repetitions to the number that is being presented. This prevents from bulking up in muscle mass without gaining any strength and power or cutting and losing strength.
In this routine you will be alternating the different weeks performed for up to 6 – 8 weeks; this is for optimal muscle growth and strength.
Use Jefit App to Plan & Track Workouts
The award-winning Jefit app, was named best app for 2021 by PC Magazine and Men’s Health. The app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit.
