JefitTeam

Mar 6th 2024

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5x5 Strength & Power Routine

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21 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a Jefit, 5x5 strength training plan for advanced users. This program follows a 21-day training format with four training sessions each week, two are focused on the legs and core and two are for upper body. Note: "Active Rest Day" means - do an activity on your own, such as foam rolling and/or stretching, bike ride or take a yoga class.

Day 1: Legs & Core
Day 2: Upper Body
Day 3, 10, *Rest Days*
Day 4: Legs & Core
Day 5: Upper Body
Day 6: *Active Rest Day*
Day 7, 14,21: *Rest Days*

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Legs & Core 7 exercises, 1 hr 1 min

Barbell Hip Thrust	5x5 reps	rest: 90s
Barbell Front Squat	5x5 reps	rest: 120s
Barbell Lunge	5x5 reps	rest: 90s
Machine Calf Raise	3x12 reps	rest: 75s
Cable Wood Chop	2x10,8 reps	rest: 60s
Cable Upward Chop	2x10,8 reps	rest: 60s
Hanging Pike	2x5 reps	rest: 90s

Upper Body 6 exercises, 1 hr 20 mins

Barbell Deadlift	5x5 reps	rest: 120s
Pull-Up (Hammer Grip)	5x5 reps	rest: 120s
Barbell Bench Press	5x5 reps	rest: 120s
Barbell Incline Bench Press	5x5 reps	rest: 90s
Barbell Jerk	5x5 reps	rest: 120s
Barbell Curl	5x5 reps	rest: 120s

Rest Day 0 exercises, 0 min

Legs & Core 7 exercises, 1 hr 2 mins

Barbell Hip Thrust	5x5 reps	rest: 90s
Barbell Front Squat	5x5 reps	rest: 120s
Barbell Lunge	5x5 reps	rest: 90s
Machine Calf Raise	3x14,12,10 reps	rest: 75s
Cable Rotational Crunch (Kneeling)	2x12 reps	rest: 60s
Cable Rotation (Stability Ball)	2x12 reps	rest: 60s
Hanging Pike	2x6 reps	rest: 90s

Upper Body 5 exercises, 1 hr 6 mins

Pull-Up (Hammer Grip)	5x5 reps	rest: 120s
Barbell Bench Press	5x5 reps	rest: 120s
Barbell Incline Bench Press	5x5 reps	rest: 90s
Barbell Jerk	5x5 reps	rest: 120s
Barbell Curl	5x5 reps	rest: 120s

Active Rest Day 0 exercises, 0 min

Rest Day 0 exercises, 0 min

Legs & Core 7 exercises, 1 hr 3 mins

Barbell Hip Thrust	5x5 reps	rest: 90s
Barbell Front Squat	5x5 reps	rest: 120s
Barbell Lunge	5x5 reps	rest: 90s
Machine Calf Raise	3x14,12,10 reps	rest: 75s
Cable Upward Chop	2x12,10 reps	rest: 60s
Cable Wood Chop	2x12,10 reps	rest: 60s
Hanging Pike	2x8 reps	rest: 90s

Upper Body 5 exercises, 1 hr 6 mins

Pull-Up (Hammer Grip)	5x5 reps	rest: 120s
Barbell Bench Press	5x5 reps	rest: 120s
Barbell Incline Bench Press	5x5 reps	rest: 90s
Barbell Jerk	5x5 reps	rest: 120s
Barbell Curl	5x5 reps	rest: 120s

Rest Day 0 exercises, 0 min

Legs & Core 8 exercises, 1 hr 3 mins

Barbell Hip Thrust	5x5 reps	rest: 90s
Barbell Front Squat	5x5 reps	rest: 120s
Barbell Lunge	5x5 reps	rest: 90s
Machine Calf Raise	3x12 reps	rest: 75s
Cable Reverse Wood Chop	1x12 reps	rest: 60s
Cable Rope Crunch	2x15 reps	rest: 60s
Hanging Pike	2x5 reps	rest: 90s
Cable Reverse Crunch	1x15 reps	rest: 60s

Upper Body 6 exercises, 1 hr 20 mins

Barbell Deadlift	5x5 reps	rest: 120s
Pull-Up (Hammer Grip)	5x5 reps	rest: 120s
Barbell Bench Press	5x5 reps	rest: 120s
Barbell Incline Bench Press	5x5 reps	rest: 90s
Barbell Jerk	5x5 reps	rest: 120s
Barbell Curl	5x5 reps	rest: 120s

Active Rest Day 0 exercises, 0 min

Rest Day 0 exercises, 0 min

Legs & Core 5 exercises, 45 mins

Barbell Hip Thrust	5x5 reps	rest: 90s
Barbell Clean	3x5 reps	rest: 120s
Barbell Lunge	5x5 reps	rest: 90s
Machine Calf Raise	3x12 reps	rest: 75s
Hanging Pike	2x5 reps	rest: 90s

Upper Body 5 exercises, 1 hr 6 mins

Barbell Deadlift	5x5 reps	rest: 120s
Barbell Bench Press	5x5 reps	rest: 120s
Dumbbell Decline Fly	5x5 reps	rest: 90s
Barbell Jerk	5x5 reps	rest: 120s
Barbell Curl	5x5 reps	rest: 120s

Legs & Core 5 exercises, 57 mins

Barbell Hip Thrust	5x5 reps	rest: 90s
Barbell Clean	5x5 reps	rest: 120s
Barbell Lunge	5x5 reps	rest: 90s
Machine Calf Raise	3x12 reps	rest: 75s
Hanging Pike	5x5 reps	rest: 90s

Rest Day 0 exercises, 0 min

Legs & Core 5 exercises, 57 mins

Barbell Hip Thrust	5x5 reps	rest: 90s
Barbell Clean	5x5 reps	rest: 120s
Barbell Lunge	5x5 reps	rest: 90s
Machine Calf Raise	3x15 reps	rest: 75s
Hanging Pike	5x5 reps	rest: 90s

Upper Body 5 exercises, 1 hr 6 mins

Barbell Deadlift	5x5 reps	rest: 120s
Barbell Bench Press	5x5 reps	rest: 120s
Dumbbell Decline Fly	5x5 reps	rest: 90s
Barbell Jerk	5x5 reps	rest: 120s
Barbell Curl	5x5 reps	rest: 120s