How to Prevent Muscle Imbalances in the Gym

By Fysical FitnessIn Exercise Tips, functional training, gym training tips, muscle imbalance, muscle symmetry, push pull balance, strength training, strength training program, workout balance

How to Prevent Muscle Imbalances in the Gym

September 5, 2025

Many people work out regularly yet overlook one critical aspect of training: muscle balance. It’s easy to focus on favorite exercises or muscle groups, but ignoring opposing muscles over time creates muscle imbalances that affect strength, posture, and injury risk. By following a structured approach that emphasizes balance between pushing and pulling movements, you can ensure long-term muscle symmetry.

Summary Highlight: To avoid imbalances, pair push and pull exercises, train both sides of the body equally, include unilateral work, and avoid skipping muscle groups. This approach supports better strength, posture, and injury prevention.

Why Muscle Balance Matters

Muscle imbalances develop when one group overpowers its opposing muscle or muscles. A common example is training the chest more than the back, which can round the shoulders forward and weaken posture. Similarly, neglecting hamstrings while prioritizing quadriceps can increase the risk of knee injuries. Finally, another example is focusing heavily on the biceps while neglecting the triceps. This can lead to elbow discomfort, reduced pressing strength, and a lack of overall arm stability. Balance is key not only for aesthetics but also for functional performance and joint health.

Push vs. Pull Training

One of the most effective ways to prevent imbalances is by pairing pushing and pulling exercises. A push movement involves pressing weight away from the body, like bench press or shoulder press. A pull movement involves drawing weight toward the body, like rows or pull-ups. A well-rounded workout program should have a roughly equal number of push and pull sets. For example, if you perform three sets of bench press, balance it with three sets of rows.

Train Both Sides of the Body

Imbalances aren’t just front-to-back—they can also occur between your left and right sides. Incorporating unilateral exercises such as single-leg Romanian deadlifts, Bulgarian split squats, or single-arm rows helps ensure both sides develop evenly. These moves also improve stability and coordination.

Don’t Skip Muscle Groups

Another common mistake is favoring visible or “mirror muscles” like the chest, arms, and abs while ignoring supporting groups like the rear delts, traps, and glutes. A complete program should cover all major areas: chest, back, shoulders, legs, arms, and core. This full-body approach helps prevent one area from lagging behind.

Functional and Mobility Training

In addition to strength work, including mobility and corrective exercises supports balance. Foam rolling, dynamic warm-ups, and stability drills strengthen weak stabilizers and reduce the chance of overuse injuries. Prioritizing recovery and flexibility ensures your body moves well in and out of the gym.

Put it into Practice

Balanced training is about more than building muscle—it’s about creating strength, posture, and resilience that last. Start reviewing your workout plan today, make sure push and pull are in harmony, and don’t skip unilateral or mobility work. Over time, you’ll build a body that looks good, performs better, and stays injury-free.

Jefit: The Best App for Building Strength, Power, and Muscle in 2025

If you’re serious about building muscle, increasing strength, and developing explosive power, the Jefit strength training app is your ultimate training companion. With over 20 million downloads and 12+ million active users, Jefit is one of the world’s most trusted workout tracking apps. Named the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit offers expertly designed workout programs, detailed gym performance tracking, and a supportive fitness community to keep you motivated. Whether you want to follow a scientifically proven power training plan, track your progress in real time, or optimize training intensity for faster results, Jefit gives you all the tools you need — in one powerful app. Download Jefit today on iOS and Android to start building strength and power with precision.

References

Ratamess NA. ACSM’s Foundations of Strength Training and Conditioning. Wolters Kluwer, 2021.
Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010;24(10):2857–2872.
Page P, Frank CC, Lardner R. Assessment and Treatment of Muscle Imbalance. Human Kinetics, 2010.

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to “Top 100 Trainers in America” by Men’s Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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How to Prevent Muscle Imbalances in the Gym, 2025-09-05 12:45:00

By Fysical FitnessIn exercise, Exercise Tips, exercise variables, intensity, repetition, rest period, sets, strength training, time under tension, TUT

6 Key Training Variables Important for Strength Development

August 28, 2025

It is important to manage specific training variables in order to build muscle, connective tissue, and increase strength. The following six training variables need to be manipulated over the course of a strength & conditioning program to avoid overtraining and ensure optimal gains.

6 Key Training Variables

The six key variables discussed here are: (1) intensity, (2) repetitions, (3) sets (4) time under tension (5) rest period and (6) exercise selection. While these variables are discussed separately, they are all interconnected and play off each other. In addition, other variables to consider, but are not discussed in depth, are training frequency and training volume.

Intensity

In order to increase strength, and build muscle, training intensity needs to be at the top of your mind. Many are consistent with training programs but a great deal, especially novices, miss the boat with this key variable. Everything else can be spot on but if adequate intensity is a no show, gains will be sub-optimal. The intensity must be high enough to generate stress, but low enough to allow sufficient repetitions for fatigue. Research has suggested that a moderate intensity (75-85 percent of 1-repetition maximum) is sufficient.

There is a reason why Jefit app offers the ability to track 1-RM testing (one-repetition maximum). Once strength is assessed, the goal is to use a specific 1-RM percentage during a workout. As with anything, you want to progress slowly, but ultimately you want to be working at about 80-percent (and greater) of a 1-RM to increase strength.

Repetition

There is a repetition continuum from approximately 1-15+ that you can consider depending on training goals. This example was used by Shoenfeld and colleagues in a previous research paper. Working from the left of the continuum builds strength while moving further right, develops muscular endurance. Conversely, The American College of Sports Medicine recommends 12-15 repetitions of a light load to increase endurance, 8-10 repetitions of a moderate load for hypertrophy, and 3-5 repetitions of a heavy load to build strength.

Repetition Continuum

Set

A given number of repetitions make up a set. A set describes a group of repetitions performed for a particular exercise. When looking to build additional muscle mass, use the following “general guidelines” from the National Strength & Conditioning Association (seen below). Additional research as well as the National Academy of Sports Medicine offer similar guidelines.

2-3 sets will help build muscle endurance
3-6 build muscle hypertrophy
3-5 build muscular power
2-6 build muscle strength

Time Under Tension

Time under tension (TUT) is the overall time a muscle is kept under stress. For example, a bicep curl, using a 1/1/3 format for 8 repetitions, equals 40-seconds of TUT. You may have only a few seconds of TUT when performing maximal repetitions on a heavy bench press. The average gym-goer, though, should aim to be in that 35-45-second area for each repetition when starting out.

Rest Period

Less recovery time between sets will help improve muscle endurance. The heavier you go on a set, the more rest time you’ll need between sets. Keep in mind after approximately a minute of your recovery your muscle “energy” stores are about only 80-percent recovered.

Exercise Selection

Exercise selection is important to meet the needs of an individual training plan. Different exercises place different amount of stress on a muscle. It is important to use exercises that work muscles through a full range of motion and (hopefully) multiple planes of motion.

When the goal is both strength and muscular development, multi-joint exercises are highly recommended by coaches at all levels. These are foundational movements such as a squat, deadlift, bench press, shoulder push press, carries and rows.

As you plan and track your workouts this year using Jefit app, pay close attention to each of these training variables to take your exercise program to the next level.

Reference

Shoenfeld, et al., Sports (Basel). 2021 Feb; 9(2): 32. Published online 2021 Feb 22. doi: 10.3390/sports9020032

Jefit: The Best App for Building Strength, Power, and Muscle

If you’re serious about building muscle, increasing strength, and developing explosive power, the Jefit strength training app is your ultimate training companion. With over 20 million downloads and 12+ million active users, Jefit is one of the world’s most trusted workout tracking apps. Named the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit offers expertly designed workout programs, detailed gym performance tracking, and a supportive fitness community to keep you motivated. Whether you want to follow a scientifically proven power training plan, track your progress in real time, or optimize training intensity for faster results, Jefit gives you all the tools you need — in one powerful app. Download Jefit today on iOS and Android to start building strength and power with precision.

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to “Top 100 Trainers in America” by Men’s Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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6 Key Training Variables Important for Strength Development, 2025-08-28 04:21:00

By Fysical FitnessIn build muscle, General Fitness, hypertrophy training, jefit, muscle growth, strength training, strength vs size, training program design, weight training

Strength vs Hypertrophy Training: Key Differences Explained

August 27, 2025

Designing your strength training plan depends on whether your goal is to increase maximum strength or build muscle size. Here’s how Jefit says you can to do it right.

Article Highlights

Strength training focuses on lifting heavier weights with lower reps, hypertrophy emphasizes moderate weights with higher reps.
Both approaches overlap, but program design (sets, reps, rest) determines outcomes.
Strength = performance (1RM improvements); hypertrophy = aesthetics (muscle size).
You risk plateaus if you train only one way—periodization is best.
Next step: Identify your primary goal and adjust training volume and intensity accordingly.

Quick Answer / Summary

Strength training and hypertrophy training are not the same, but they share common ground. Strength training emphasizes neural adaptations and maximal force production, while hypertrophy training emphasizes mechanical tension, muscle damage, and metabolic stress to grow muscle fibers. The right program depends on whether you want to lift more weight or build more muscle.

What it is

Strength Training: Structured workouts that prioritize maximum force output, often measured by one-repetition maximum (1RM).
Hypertrophy Training: Programs designed to enlarge muscle fibers through progressive overload, volume, and moderate intensity.
Key Elements: Intensity (% of 1RM), total volume, rest intervals, and exercise selection.

Why it Matters

Benefit	Strength Training KPI	Hypertrophy Training KPI
Primary Outcome	Increased 1RM, power output	Increased lean muscle mass
Secondary Benefit	Improved neural efficiency	Improved physique & aesthetics
Tracking Metric	% 1RM increase over time	Muscle thickness via DEXA/US
Risk	Overtraining CNS	Excessive fatigue, slower recovery

How to Do it

Strength Training (Neural focus):

Use 75–95% of 1RM
Perform 3–6 reps per set
Complete 3–5 sets per exercise
Rest 2–5 minutes between sets
Focus on compound lifts (squat, deadlift, bench, press)

Hypertrophy Training (Muscle focus):

Use 60–80% of 1RM
Perform 8–15 reps per set
Complete 3–6 sets per muscle group
Rest 30–90 seconds between sets
Combine compound and isolation lifts

Options / Comparison

Factor	Strength Training	Hypertrophy Training	Best Use Case
Intensity	80–95% 1RM	60–80% 1RM	Max strength vs muscle growth
Reps	1–6	8–15	Heavy lifting vs size
Rest	2–5 min	30–90 sec	CNS recovery vs metabolic stress
Adaptation	Neural efficiency	Muscle fiber enlargement	Performance vs physique

Examples / Templates

Strength-Focused Bench Press Session:

5 × 3 at 85% 1RM
3 minutes rest between sets

Hypertrophy-Focused Chest Session:

Bench Press: 4 × 10 at 70% 1RM
Dumbbell Fly: 3 × 12
Rest 60 sec between sets

Pitfalls & Fixes

Symptom	Cause	Quick Fix
No muscle growth	Too few total sets/volume	Increase weekly sets to 10–20 per muscle group
Plateau in lifts	Not enough intensity	Add progressive overload at 80–95% 1RM
Fatigue, poor recovery	Excessive training to failure	Reduce failure training, add deload weeks

Metrics & Success Criteria

Strength Metric: +5% increase in 1RM every 8–12 weeks
Hypertrophy Metric: 0.25–0.5 lbs lean mass gain per week
Frequency: Track progress biweekly for load, monthly for size

FAQ

1. Can I train for strength and hypertrophy at the same time?
Yes, but progress will be slower in both. Periodized programs (alternating strength and hypertrophy blocks) are best.

2. Which builds muscle faster, strength or hypertrophy training?
Hypertrophy-specific programs build muscle faster, though strength training can still add size.

3. Do rep ranges really matter?
Yes—low reps with heavy weight favor strength; moderate reps with moderate weight favor hypertrophy.

4. Is lifting to failure necessary for muscle growth?
Not always. Training close to failure (1–3 reps in reserve) is usually enough.

5. Should beginners focus on strength or hypertrophy?
Beginners should prioritize strength since it builds a foundation, while also seeing hypertrophy benefits.

Glossary & References

Strength Training: Training for maximal force output, often using compound lifts.
Hypertrophy: Increase in muscle fiber size.
1RM: One-repetition maximum, the heaviest load you can lift once.

Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010.
Grgic J, et al. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. J Sport Health Sci. 2021.
American College of Sports Medicine (ACSM). Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009.
Mangine GT, et al. Resistance training intensity and volume on strength and hypertrophy in trained men. Eur J Appl Physiol. 2015.

From Theory to Practice: Train with Jefit

Ready to build strength or muscle? Use the Jefit app to design your custom program, track your sets and reps, and measure progress toward your goals.

Jefit: The Best App for Building Strength, Power, and Muscle in 2025

If you’re serious about building muscle, increasing strength, and developing explosive power, the Jefit strength training app is your ultimate training companion. With over 20 million downloads and 12+ million active users, Jefit is one of the world’s most trusted workout tracking apps. Named the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit offers expertly designed workout programs, detailed gym performance tracking, and a supportive fitness community to keep you motivated. Whether you want to follow a scientifically proven power training plan, track your progress in real time, or optimize training intensity for faster results, Jefit gives you all the tools you need — in one powerful app. Download Jefit today on iOS and Android to start building strength and power with precision.

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to “Top 100 Trainers in America” by Men’s Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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Strength vs Hypertrophy Training: Key Differences Explained, 2025-08-27 12:35:00

By Fysical FitnessIn auxiliary lifts, Compound lifts, exercise selection, Exercise Tips, hypertrophy training, strength training, training volume, weekly sets, workout programming

How Many Should You Do?

August 26, 2025

Looking for clarity on exercise selection, weekly training volume, and how to balance compound and auxiliary lifts for strength training? Look no further. Check out the following Jefit article that answers these questions and more.

Quick Summary

Most lifters need 4–7 exercises per session depending on goals and time.
Combine compound lifts for efficiency and auxiliary lifts for balance.
Research supports 10–20 weekly sets per muscle group for strength and hypertrophy.
Too many exercises = fatigue without added benefit.
Best next step: track volume across the week using the Jefit app, not just per session.

The Quick Answer

On average, most lifters should aim for 4–7 exercises per training session with a mix of compound and auxiliary lifts. Research shows that 10–20 sets per muscle group per week is the sweet spot for strength and hypertrophy gains. The exact number depends on training frequency, recovery, and individual goals.

What it is

Exercise selection is the process of choosing how many and which exercises to perform in a workout. It includes compound lifts (multi-joint moves like squats, deadlifts, bench press) and auxiliary lifts (smaller isolation or accessory moves like curls, lateral raises, hamstring curls). Together, they ensure both strength and balanced muscular development.

Why it Matters

Benefit	KPI (What Improves)
Efficient progress	Strength gains (1RM)
Balanced physique	Muscle symmetry, injury prevention
Sustainable training	Recovery, consistency

How to do it

Pick 1–2 compound lifts per session (e.g., squat, bench, pull-up)
Add 2–4 auxiliary lifts to target weak points or stability muscles
Track weekly volume to hit 10–20 sets per muscle group
Adjust for frequency: fewer sets if training 5–6 days/week, more if 2–3 days/week
Monitor recovery—if soreness lingers or strength drops, cut back

Options / Comparison

Approach	Strengths	Trade-offs	Best Use
Compound-focused (3–5 lifts)	Efficient, builds strength	Less isolation	Time-limited lifters
Balanced (4–7 lifts)	Good mix of size & strength	Requires planning	Most general lifters
High-volume (8+ lifts)	Muscle variety	Risk of fatigue	Advanced bodybuilders

Examples / Templates

3-day full body split (balanced):

Squat, bench press, pull-up, Romanian deadlift, biceps curl, lateral raise

4-day upper/lower split (compound-focused):

Day 1 (Upper): Bench press, row, OHP, dips, face pulls
Day 2 (Lower): Squat, RDL, calf raise, hip thrust, ab rollout

Pitfalls & Fixes

Symptom: Long workouts with poor results
- Cause: Too many exercises, junk volume
- Fix: Cut to 5–6 focused lifts
Symptom: Stalled strength gains
- Cause: Not enough weekly volume
- Fix: Increase to 12–20 sets per muscle group
Symptom: Constant soreness
- Cause: Excessive isolation work
- Fix: Prioritize compounds, drop redundancy

Metrics & Success Criteria

North Star Metric: Progress in compound lifts (5–10 lb increase every 4–6 weeks)
Threshold: 10–20 weekly sets per muscle group
Frequency: Reassess program every 8–12 weeks

FAQ

Q1: How many exercises should beginners do?
Start with 4–5 per session focusing on compound lifts.

Q2: Do I need isolation exercises?
Yes, but keep them minimal—2–3 per session is enough.

Q3: Can I train a muscle group daily?
Only at low volume. Most benefit from 2–3x per week.

Q4: Is more always better?
No, research shows diminishing returns past ~20 sets per muscle per week.

Q5: What if I only have 30 minutes?
Stick to 2–3 compound lifts. Efficiency matters most.

Q6: Should strength and hypertrophy programs differ in exercises?
Not drastically—strength leans heavier on compounds, hypertrophy adds more auxiliaries.

Q7: How do I know if I’m doing too much?
Watch for stalled progress, poor recovery, or fatigue.

Glossary & References

Compound lift: Multi-joint exercise targeting multiple muscles
Auxiliary lift: Accessory or isolation movement
Training volume: Sets × reps × weight, key driver of growth

Jefit: The Best App for Building Strength, Power, and Muscle in 2025

If you’re serious about building muscle, increasing strength, and developing explosive power, the Jefit strength training app is your ultimate training companion. With over 20 million downloads and 12+ million active users, Jefit is one of the world’s most trusted workout tracking apps. Named the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit offers expertly designed workout programs, detailed gym performance tracking, and a supportive fitness community to keep you motivated. Whether you want to follow a scientifically proven power training plan, track your progress in real time, or optimize training intensity for faster results, Jefit gives you all the tools you need — in one powerful app. Download Jefit today on iOS and Android to start building strength and power with precision.

References

Schoenfeld BJ, et al. (2017). Dose-response relationship between weekly resistance training volume and muscle hypertrophy. J Strength Cond Res.
Grgic J, et al. (2018). Effects of resistance training frequency on gains in muscular strength. Sports Med.
Król H, et al. (2019). Effects of different training volumes on strength and hypertrophy. Eur J Sport Sci.

Ready to Train?

Ready to build and plan smarter workouts? Use the Jefit app to log, and optimize your training volume with science-backed exercise selection.

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to “Top 100 Trainers in America” by Men’s Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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How Many Should You Do?, 2025-08-26 11:53:00

By Fysical FitnessIn 5x5 program, 5x5 Split Routine, benefits of strength training, program design, split routine, strength, strength training, Workout Tips

Two Popular 5×5 Split Strength Routines From Jefit

August 25, 2025

The benefits of strength training performed on a weekly basis are well documented in the scientific literature, fitness magazines and across the web. There are many digital health & fitness companies who have apps that enable you to build strength training programs. With so much information coming your way, it can be difficult to choose the best plan that fits your needs. In this case, when talking about results, we’re referring to gains in both strength and muscle development. Here are just a few benefits of sticking to a consistent strength training routine.

15 Benefits of Strength Training

Increases muscular strength
Builds lean muscle mass
Improves a muscle’s ability to take in and use glucose (blood sugar).
Weight management
Decreases body fat level (Improves muscle-to-fat ratio)
Improves mobility and balance
Reduces the risk of osteoporosis (increases bone density)
Will boost your self-confidence and improve your body image
Enhanced performance (on all levels)
Improves sleep
Decreases risk of injury
Improves posture
May reduce or prevent cognitive decline in older people
Prevents or controls chronic conditions such as heart disease, arthritis, back pain, depression, obesity and pain management
Increases lifespan

Take a look at the following 5×5 split routine found on the Jefit app. This particular weight lifting program was designed as a 3-day routine. Keep in mind, there are many other split routines you can find that offer 4-6 days versus 3-days.

Program Design: 5×5 Split Routine (3-Days)

All strength training sessions follow a 5×5 format using only two body parts to keep session times under an hour. The workout time range for the 3-day program was between 36 and 56 minutes. The recovery time between sets is a very important training variable that needs to be manipulated depending on load (sets x reps x weight). Adequate recovery is important in order to push that next heavy set. A key point to remember, using a short rest period of one-minute between sets means the muscle is only about 80% recovered. I used a 2:00 recovery time between most of the sets for this reason. That may have to increase if someone is using very heavy weight for all their exercises.

The routine gets its unique name from “splitting” up specific muscle groups and associating those body segments to different days of the week. The idea behind the design of this routine was to couple a leg day with pulling movements that overload the back on Day 1. The second day includes push movements that target the chest with a pull and push for the arms. On day 3 you have pressing movements that target the shoulders with a few core exercises. This routine is only a snapshot for one-week of training.

The 5×5 program used the following 3-day split format over the course of a week:

Legs & Back (4 exercises) – Day 1

Chest & Arms (4 exercises) – Day 2

Shoulders & Core (5 exercises) – Day 3

Sets and Reps. Scheme

Be realistic when designing any exercise program regarding the number of sets and repetition you use. More is not always better. Different exercises, sets, repetitions and recovery time will effect both short and long-term outcomes. Using a 5×5 setup gives you 25 repetitions per exercise and two movements per body part brings that repetition total to 50. That is more than enough to overload a muscle using a 5-RM. Many programs out there, when looking at sets and repetitions, equate to unrealistic expectations regarding length of workout. Here is a nice article on how to perform a 5-RM bench press test.

There are four important design elements regarding this particular 5×5 split routine. They are: (1) the use of compound movements, (2) large muscle groups, (3) the use of 5-RM on all exercises, and (4) sufficient recovery time. A 5×5 split routine is popular and has been shown to build strength and muscle size over time. Special emphasis should be placed on your 5-RM in this strength training routine. During anytime in the program, if you’re able to surpass five repetitions for any exercise – that’s right – you need to increase the weight. If for example, an exercise on your “core” day (see below) is too light – then hold a weight plate or wear a weighted vest (if available) to challenge yourself more. See the design and layout below.

Jefit 5×5 Split Full Body Program

In case the first program does not peak your interest, here is a second 5×5 program Split that the Jefit team recently released.

This is considered a classic 5×5 strength training program designed to build muscle and add size. Each day focuses on different muscle groups (see below), you’ll perform three exercises for each body part (other than triceps). **IMPORTANT** Remember to use a heavy enough weight that will enable you to complete no more than five repetitions per set (probably 80-85% of 1-RM). Each workout session should take between 60 and 80 minutes to complete.

Program Design

Chest/Shoulder/Tricep. Involves seven different exercises, 5×5 – Day 1

Legs and Core. Includes seven different exercises, 5×5 – Day 2

Back and Bicep. Complete six exercises, 5×5 – Day 3

I hope you enjoy the programs. If you have any questions on the above 5×5 Split Routine (3-day), now featured on Jefit app, or any other program for that matter, please reach out to me in the comment section on this blog or our online community via the app. Here is additional reading that you may find interesting on the topic of strength training.

Jefit: The Best App for Building Strength, Power, and Muscle

If you’re serious about building muscle, increasing strength, and developing explosive power, the Jefit strength training app is your ultimate training companion. With over 20 million downloads and 12+ million active users, Jefit is one of the world’s most trusted workout tracking apps. Named the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit offers expertly designed workout programs, detailed gym performance tracking, and a supportive fitness community to keep you motivated. Whether you want to follow a scientifically proven power training plan, track your progress in real time, or optimize training intensity for faster results, Jefit gives you all the tools you need — in one powerful app. Download Jefit today on iOS and Android to start building strength and power with precision.

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to “Top 100 Trainers in America” by Men’s Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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Two Popular 5×5 Split Strength Routines From Jefit, 2025-08-25 06:19:00