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RMayorga
Jefit Beginner Home Routine for Male




Information
Frequency : 55 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner

Tags :


Description

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. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

ANY
00 abs, back, upper leg and chest
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Upper Legs

Dumbbell Squat
60 sec
8
3
Progress Chart

Abs

Plank
60 sec
-
3
Progress Chart

Back

Dumbbell Bent-Over Row
60 sec
8
3
Progress Chart

Back

Barbell Deadlift
60 sec
8
3
Progress Chart

Chest

Push Up
60 sec
8
3
Progress Chart

Abs

Leg Raise
60 sec
8
3
Progress Chart

ANY
00 Basic Bodyweight Workout
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Chest

Push Up
60 sec
8
2
Progress Chart

Abs

Plank
60 sec
-
2
Progress Chart

Abs

Sit-Up
60 sec
8
2
Progress Chart

ANY
00 Basic Bodyweight Workout 2
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Push Up
25 sec
8
1
Progress Chart

Sit Up
25 sec
8
1
Progress Chart

Chest

Close Hand Pushup
25 sec
8
1
Progress Chart

Sit Squat
25 sec
8
1
Progress Chart

Plank
25 sec
-
1
Progress Chart

Bodyweight Lunge
25 sec
8
1
Progress Chart

Leg Raise
25 sec
8
1
Progress Chart

ANY
00 bicep
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Biceps

Dumbbell Bicep Curl
60 sec
8
3
Progress Chart

Biceps

Dumbbell Hammer Curl
60 sec
8
3
Progress Chart

Biceps

Dumbbell Reverse Biceps Curl
60 sec
8
3
Progress Chart

ANY
00 farmer walk
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Upper Legs

farmer walk
60 sec
8
6
Progress Chart

ANY
00 shoulder
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Shoulders

Dumbbell Lateral Raise
60 sec
8
4
Progress Chart

Shoulders

Dumbbell Front Raise
60 sec
8
4
Progress Chart

Shoulders

Barbell Military Press
60 sec
8
4
Progress Chart

ANY
000 shoulder, back & leg
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Shoulders

Barbell Standing Military Press
60 sec
8
4
Progress Chart

Back

Barbell Bent Over Row
60 sec
8
4
Progress Chart

Back

Barbell Deadlift
60 sec
8
4
Progress Chart

ANY
abs 2
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Abs

Leg Pull In
10 sec
8
2
Progress Chart

Abs

Sit Up
10 sec
8
2
Progress Chart

Abs

Plank
10 sec
-
2
Progress Chart

ANY
abs 3
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Abs

Barbell Ab Rollout on Knees
60 sec
8
3
Progress Chart

ANY
barbell military press
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Shoulders

Barbell Military Press
60 sec
8
2
Progress Chart

ANY
bodyweight workout
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Push Up
45 sec
8
1
Progress Chart

Sit Up
45 sec
8
1
Progress Chart

Plank
45 sec
-
1
Progress Chart

Leg Raise
45 sec
8
1
Progress Chart

Sit Squat
45 sec
8
1
Progress Chart

Bodyweight Lunge
45 sec
8
1
Progress Chart

Pull Ups
45 sec
8
1
Progress Chart

ANY
chest
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Chest

Dumbbell Bench Press
30 sec
8
4
Progress Chart

Chest

Dumbbell Fly
30 sec
8
4
Progress Chart

Chest

Dumbbell Straight Arm Pullover
60 sec
8
4
Progress Chart

ANY
chest, abs, shoulder,back & leg
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Chest

Push Up
60 sec
8
3
Progress Chart

Abs

Plank
60 sec
-
3
Progress Chart

Shoulders

Dumbbell Standing Press
60 sec
8
3
Progress Chart

Back

Dumbbell Bent Over Row
60 sec
8
3
Progress Chart

Back

Dumbbell Deadlift
60 sec
8
3
Progress Chart

Dumbbell Squat
60 sec
8
3
Progress Chart

ANY
deadlift
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Back

Barbell Deadlift
60 sec
8
1
Progress Chart

ANY
dumbbell deadlift
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Back

Dumbbell Deadlift
180 sec
8
3
Progress Chart

ANY
dumbbell shoulder shrug
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Shoulders

Dumbbell Shoulder Shrug
60 sec
8
3
Progress Chart

ANY
dumbbell shoulder, back & legs 1
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Shoulders

Dumbbell Standing Press
30 sec
8
4
Progress Chart

Back

Dumbbell Bent Over Row
30 sec
8
4
Progress Chart

Back

Dumbbell Deadlift
30 sec
8
4
Progress Chart

Upper Legs

Dumbbell Squat
30 sec
8
4
Progress Chart

ANY
dumbbell shoulder, back, chest & leg
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Shoulders

Dumbbell Standing Press
120 sec
8
4
Progress Chart

Back

Dumbbell Bent Over Row
120 sec
8
4
Progress Chart

Back

Dumbbell Deadlift
120 sec
8
4
Progress Chart

Chest

Dumbbell Bench Press
120 sec
8
4
Progress Chart

Upper Legs

Dumbbell Squat
120 sec
8
4
Progress Chart

ANY
dumbbell shoulder, back, leg & chest 1
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Shoulders

Dumbbell Standing Press
50 sec
8
4
Progress Chart

Back

Dumbbell Bent Over Row
50 sec
8
4
Progress Chart

Back

Dumbbell Deadlift
50 sec
8
4
Progress Chart

Chest

Dumbbell Bench Press
50 sec
8
4
Progress Chart

Upper Legs

Dumbbell Squat
50 sec
8
4
Progress Chart

ANY
dumbbell shoulder, chest, back & leg
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Shoulders

Dumbbell Standing Press
180 sec
8
4
Progress Chart

Chest

Dumbbell Bench Press
180 sec
8
4
Progress Chart

Back

Dumbbell Bent Over Row
180 sec
8
4
Progress Chart

Back

Dumbbell Deadlift
180 sec
8
4
Progress Chart

ANY
dumbbell squat
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Upper Legs

Dumbbell Squat
90 sec
5
4
Progress Chart

ANY
dumbbell standing press
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Shoulders

Dumbbell Standing Press
180 sec
8
4
Progress Chart

ANY
leg workout
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Upper Legs

Bodyweight Lunge
60 sec
8
5
Progress Chart

Upper Legs

Sit Squat
60 sec
8
5
Progress Chart

ANY
push up
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Chest

Push Up
60 sec
8
2
Progress Chart

ANY
shoulder
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Shoulders

Dumbbell Lateral Raise
30 sec
8
4
Progress Chart

Shoulders

Dumbbell Front Two Raise
30 sec
8
4
Progress Chart

ANY
shoulder 2
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Shoulders

Dumbbell Raise
30 sec
8
4
Progress Chart

Shoulders

Dumbbell Standing Press
30 sec
8
4
Progress Chart

ANY
shoulder, chest, back & leg
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Shoulders

Dumbbell Standing Press
180 sec
8
4
Progress Chart

Back

Dumbbell Deadlift
180 sec
8
4
Progress Chart

Chest

Dumbbell Bench Press
180 sec
8
4
Progress Chart

Back

Dumbbell Bent Over Row
180 sec
8
4
Progress Chart

ANY
upper leg
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Upper Legs

Dumbbell Lunges
30 sec
8
4
Progress Chart

Upper Legs

Dumbbell Squat
30 sec
8
4
Progress Chart

ANY
UpperLeg
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Upper Legs

Bodyweight Lunge
45 sec
8
4
Progress Chart

Upper Legs

Sit Squat
45 sec
8
4
Progress Chart