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Jefit Sample Beginner Routine
Bulking
Beginner
Barbell
Plan Details
The Jefit Sample Beginner Routine routine by foad3 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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.
Routine detail
Mon
chest and biceps
Est. 46 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Wed
shoulder and triceps
Est. 44 min
8 exercises
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Thu
legs and abs
Est. 42 min
9 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Plank
3 Sets
Sat
back and triceps
Est. 41 min
8 exercises
Tricep Push-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
