Beginner Routine

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4 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest, shoulders, back, arms and legs training for 4 to 6 weeks of performing. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

Tuesday
Wednesday
Monday
Friday

Push 11 exercises, 53 mins

Barbell Bench Press	3x8 reps • 60s	rest: 30s
Barbell Incline Bench Press	3x8 reps • 60s	rest: 30s
Machine Fly	3x8 reps • 60s	rest: 30s
Dumbbell Lateral Raise	3x8 reps • 60s	rest: 30s
Cable Lateral Raise	3x8 reps • 60s	rest: 30s
Dumbbell Seated Shoulder Press	3x8 reps • 60s	rest: 30s
Machine Shoulder Press	3x8 reps • 60s	rest: 30s
Machine Reverse Fly	3x8 reps • 60s	rest: 30s
Cable Rope Face Pull	3x8 reps • 60s	rest: 30s
Cable Tricep Pushdown (Rope)	3x8 reps • 60s	rest: 30s
Machine Dip	3x8 reps • 60s	rest: 60s

Legs 6 exercises, 50 mins

Machine Leg Curl (Prone)	4x8 reps • 60s	rest: 60s
Machine Leg Extension	4x8 reps • 60s	rest: 60s
Machine Leg Press	4x8 reps • 60s	rest: 60s
Smith Machine Split Squat	4x8 reps • 60s	rest: 60s
Dumbbell Lunge	4x8 reps • 60s	rest: 60s
Barbell Squat	4x8 reps • 60s	rest: 60s

Pull 7 exercises, 50 mins

Pull-Up	3x12 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Machine Vertical Row (Close Grip)	3x8 reps • 60s	rest: 60s
Machine Lat Pulldown	3x8 reps • 60s	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s

Legs & abs 9 exercises, 56 mins

Barbell Hip Thrust	3x8 reps • 60s	rest: 60s
Smith Machine Split Squat	3x8 reps • 60s	rest: 60s
Bodyweight Squat	3x8 reps • 60s	rest: 60s
Machine Hip Adduction	3x8 reps • 60s	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps • 60s	rest: 60s
Hanging Leg Raise	3x8 reps • 60s	rest: 60s
Decline Crunch	3x8 reps • 60s	rest: 60s
Plank	3x8 reps • 60s	rest: 60s
Machine Ab Crunch	3x8 reps • 60s	rest: 60s