Jefit app offers thousands of strength training plans for all training abilities. As the new year approaches, it’s always a good idea to update or try a new strength training plan. The human body likes change, especially when it comes to exercise, and that means creating a new training stimulus. Here are a few of the strength training programs developed by Jefit coaches that may work for you, depending on your needs. Click on the title of any strength training program to find out more about the routine.
Suggested Strength Training Plans
Strength Machine 3/7 Method
The 3/7 Method is a strength training program that gained popularity a few years ago. There are multiple scientific research studies that back up the unique method of programming that this routine follows.
You will be asked to perform 5 sets for each exercise. The good news is you won’t have to get up and leave the equipment. All of the sets (a total of 25 repetitions) should be done back-to-back with only 15-seconds rest between sets. Use approximately 70 percent of your 1-RM for each of the exercises.
3-Day Split Program: Dumbbell
This 3-day split routine takes out all of the guess work for you. It is a complete, full body plan that requires only a pair of dumbbells, a bench and stability ball for one exercise. If no ball is available to you, simply use a bench.
Suggested Bodyweight Plans
Bodyweight Six Routine
The goal of this program is to complete the bodyweight routine 3x/week over a 4-week period of time. Perform each session after 1-2 days of rest from the previous training session. Each session includes six bodyweight exercises. Each of the three sessions should take about 30-minutes to complete, depending on fitness level.
Bodyweight Home Workout
This is a 5-day, beginner, bodyweight workout plan for home or when traveling and can’t make it to the gym. The only piece of equipment you’ll need is an exercise band or tubing. Each workout session includes between 7-12 exercises.
Suggested Circuit-Based Programs
Gym Strength Machine Circuit
Walk into any gym around the country and you’ll find machine-based strength training equipment. Some gyms, like SNAP Fitness, where I workout, have a dedicated area with strength machines set up as a circuit. This program replicates the equipment found in most gyms where you can complete this full body strength circuit in about 35-minutes, 3x/week.
Multiple Round Circuit Plan
This is a 2-day circuit training plan where each exercise is a 60-second long interval with minimal rest between sets. There are 3 exercises in each mini circuit, with three set circuits to complete.
Suggested Core Routines
Core Program (Research Based)
This is a science-backed core routine that was used in an actual research study published in the Journal Sports Science and Medicine in 2019 (as seen in Day 1). The second day is a progression based off the first session and developed by JeFit coaches.
4-Week CORE Program
This 2-day core program was developed from a 2019 research study published in the Journal of Sports Science Medicine. The research looked at the efficacy of foam rolling and a core strengthening program on different athletic and health outcomes.
Stay Strong Together
The Jefit app comes equipped with an advanced customizable workout planner and training log. The app has ability to track data, offer audio cues, and features 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.Â
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