Are you one of those gym-goers who isn’t seeing expected changes in the gym? One reason for this may be a well designed training plan is missing. Getting to the gym is one thing, but not having a periodized plan, can lead to pitfalls. Such as not building in progressive overload as in a well thought out program. To help in this area, Jefit has released a new 30-day beginner, strength training program.
Exercise Program Design
The Jefit month long program incorporates six weekly training sessions. The daily exercise schedule, for the first week is laid out in the following manner.
Weekly Strength Training Schedule
Day 1: Legs, Back and Biceps
Day 2: Chest, Shoulders and Triceps
Day 3: Cardio and Core
Day 4: Legs, Back and Biceps
Day 5: Chest, Shoulders and Triceps
Day 6: Cardio and Core
Day 7: Rest Day
Individual Training Sessions
This is a 30-day beginner plan, designed to develop overall body strength as well cardiovascular conditioning. There are three training sessions that you will cycle through twice weekly. As a result, you will work each major muscle group twice a week. The program is 4-weeks long and after week two, the exercises are changed somewhat in your program. Each week of training offers a slightly higher volume (sets x reps). Basically, as you become stronger the program adapts and becomes more challenging to meet your needs.
Each strength training session offers about eight to nine exercises, performed for 3-4 sets. Program length is very manageable, between 50-75 minutes in length. Every seventh day is designed as a rest day. You can make this an active recovery if needed. Meaning, head out for a walk, hike or bike ride or maybe a yoga class. Enjoy.
Stay Strong Together
The Jefit app comes equipped with an advanced customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s 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. Jefit, was named best strength training app for 2024, by PC Magazine, Forbes, Garage Gym Reviews and many others.
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