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Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by antumarc14 is a 16 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
Day 1 - Chest, Triceps and Abs
Est. 52 min
6 exercises
Machine Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Thu
Day 2 - Back, Biceps & Traps
Est. 94 min
8 exercises
Machine Assisted Pull-Up
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Back Extension
3 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Treadmill Running
1 Set
Sat
Day 3 - Legs, Shoulders & Abs
Est. 85 min
9 exercises
Smith Machine Squat
3 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Extension
2 Sets x 20 Reps
Machine Ab Crunch
2 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Treadmill Running
1 Set
Machine Hip Adduction
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Any
Day 18 - Triceps, Biceps & Abs
Est. 59 min
9 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Behind the Back Wrist Curl
3 Sets x 8 Reps
Machine Ab Crunch
2 Sets x 20 Reps
Hanging Leg Raise
2 Sets x 20 Reps
Any
Day 10 - Shoulders & Traps
Est. 41 min
5 exercises
Dumbbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Smith Machine Upright Row
4 Sets x 8 Reps
Any
Day 11 - back, Biceps & Abs
Est. 47 min
7 exercises
Smith Machine Deadlift
3 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Ab Crunch
2 Sets x 8 Reps
Reverse Crunch
2 Sets x 8 Reps
Any
Day 23 - Legs, Calves & Abs
Est. 109 min
11 exercises
Machine Leg Extension
5 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Reverse Crunch
2 Sets x 20 Reps
Hanging Leg Raise
2 Sets x 20 Reps
Machine Ab Crunch
2 Sets x 20 Reps
Treadmill Running
1 Set
Any
Day 17 - Shoulders & Traps
Est. 52 min
7 exercises
Cable Lateral Raise
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell One-Arm Reverse Fly
3 Sets x 12 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Any
Day 15 - Chest and Back
Est. 99 min
9 exercises
Dumbbell Fly
3 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Rack Pull
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Dublin Press
3 Sets x 12 Reps
Treadmill Running
1 Set
Any
Day 8 - Chest & Triceps
Est. 79 min
8 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Smith Machine Close Grip Bench Press
5 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Treadmill Running
1 Set
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Any
Day 16 - Legs, Calves & Abs
Est. 138 min
12 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Ab Crunch
2 Sets x 20 Reps
Reverse Crunch
2 Sets x 20 Reps
Hanging Knee Raise
2 Sets x 20 Reps
Treadmill Running
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Any
Day 5 - Forearms
Est. 33 min
3 exercises
Dumbbell Wrist Curl (Palms Up)
4 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 20 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 20 Reps
Any
Day 22 - Chest & Back
Est. 104 min
9 exercises
Dumbbell Fly
5 Sets x 10 Reps
Smith Machine Bench Press
5 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Rack Pull
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Treadmill Running
1 Set
Any
Day 24 - Shoulders & Traps
Est. 61 min
7 exercises
Cable Lateral Raise
5 Sets x 12 Reps
Dumbbell Arnold Press
5 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Any
Day 25 - Triceps, Biceps & Abs
Est. 96 min
9 exercises
Cable Rope Overhead Tricep Extension
5 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 20 Reps
Hanging Leg Raise
2 Sets x 20 Reps
Machine Ab Crunch
2 Sets x 20 Reps
Treadmill Running
1 Set
Any
Day 9 - Legs, Calves & Abs
Est. 45 min
7 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
