My Workouts

Bulking

Beginner

Machine strength

Plan Details

The My Workouts routine by Joel Bass is a 31 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

Any

Angie Weighted

Est. 38 min

4 exercises

Cable Lat Pulldown (Wide Grip)

1 Set x 100 Reps

Machine Bench Press

1 Set x 100 Reps

Cable Seated Crunch

3 Sets x 10 Reps

Dumbbell Squat

1 Set x 100 Reps

Any

Dumbbell Shoulders

Est. 23 min

5 exercises

Dumbbell Alternating Press

2 Sets x 10 Reps

Dumbbell Front Raise

2 Sets x 10 Reps

Dumbbell Upright Row

2 Sets x 10 Reps

Dumbbell Lateral Raise

2 Sets x 10 Reps

Dumbbell Shoulder Press

2 Sets x 10 Reps

Any

Tabata Strength

Est. 47 min

17 exercises

Machine Bench Press

1 Set x 10 Reps

Dumbbell Seated Bicep Curl

1 Set x 10 Reps

Dumbbell Squat

1 Set x 10 Reps

Dumbbell Seated Shoulder Press

1 Set x 10 Reps

Machine Bench Press

1 Set x 10 Reps

Dumbbell Seated Bicep Curl

1 Set x 10 Reps

Dumbbell Squat

1 Set x 10 Reps

Dumbbell Seated Shoulder Press

1 Set x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

1 Set x 10 Reps

Sit-Up

1 Set x 10 Reps

Dumbbell Deadlift

1 Set x 10 Reps

Dumbbell Fly

1 Set x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

1 Set x 10 Reps

Sit-Up

1 Set x 10 Reps

Dumbbell Deadlift

1 Set x 10 Reps

Dumbbell Fly

1 Set x 10 Reps

Burpees

3 Sets x 10 Reps

Any

Shoulders

Est. 27 min

5 exercises

Cable Upright Row

3 Sets x 10 Reps

Dumbbell Shoulder Press

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable Shrug

3 Sets x 10 Reps

Dumbbell Front Raise

3 Sets x 10 Reps

Any

Morning Shoulders

Est. 26 min

5 exercises

Cable Shrug

3 Sets x 10 Reps

Dumbbell Shoulder Press

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Upright Row

3 Sets x 10 Reps

Dumbbell Front Raise

3 Sets x 10 Reps

Any

Back & Biceps

Est. 38 min

7 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Exercise not found

Cable Bicep Curl

3 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Any

Biceps

Est. 29 min

5 exercises

Cable Bicep Curl

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Cable Rope Hammer Curl

3 Sets x 10 Reps

Dumbbell Concentration Curl

3 Sets x 10 Reps

Any

Legs

Est. 33 min

6 exercises

Dumbbell Squat

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Cable Standing Leg Curl

3 Sets x 10 Reps

Dumbbell Deadlift

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Any

Dumbbell All

Est. 73 min

13 exercises

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Alternating Arnold Press

3 Sets x 10 Reps

Dumbbell Squat

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

Dumbbell Fly (Stability Ball)

3 Sets x 10 Reps

Dumbbell Front Raise

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Pullover on Stability Ball

3 Sets x 10 Reps

Dumbbell Upright Row

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Any

Morning Chest

Est. 28 min

5 exercises

Push-Up

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Machine Bench Press

3 Sets x 10 Reps

Dumbbell Fly

3 Sets x 10 Reps

Any

Chest & Back

Est. 55 min

10 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Machine Bench Press

3 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Cable Deadlift

3 Sets x 10 Reps

Push-Up

3 Sets x 10 Reps

Exercise not found

Dumbbell Fly (Stability Ball)

3 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Any

Back & Legs

Est. 53 min

9 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Dumbbell Squat

3 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Machine Calf Raise

3 Sets x 12 Reps

Exercise not found

Cable Deadlift

3 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Cable Standing Leg Curl

3 Sets x 12 Reps

Any

Morning Bicep

Est. 27 min

5 exercises

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Cable Rope Hammer Curl

3 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Cable Bicep Curl

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Any

Pull Ups

Est. 38 min

12 exercises

Pull-Up

1 Set x 10 Reps

Chin-Up (Close Grip)

1 Set x 10 Reps

Pull-Up (Hammer Grip)

1 Set x 10 Reps

Chin-Up (Mixed Grip)

1 Set x 10 Reps

Chin-Up with Knee Raise

1 Set x 10 Reps

Gorilla Chin-Up with Crunch

1 Set x 10 Reps

Pull-Up

1 Set x 10 Reps

Chin-Up (Close Grip)

1 Set x 10 Reps

Pull-Up (Hammer Grip)

1 Set x 10 Reps

Chin-Up (Mixed Grip)

1 Set x 10 Reps

Chin-Up with Knee Raise

1 Set x 10 Reps

Gorilla Chin-Up with Crunch

1 Set x 10 Reps

Any

Push Up & Sit Up

Est. 31 min

12 exercises

Push-Up

1 Set x 10 Reps

Sit-Up

1 Set x 10 Reps

Push-Up (Wide Hand)

1 Set x 10 Reps

Crunch

1 Set x 10 Reps

Push-Up (Close Hand)

1 Set x 10 Reps

Cross Body Crunch

1 Set x 10 Reps

Push-Up to Side Plank

1 Set x 10 Reps

Air Bike

1 Set x 10 Reps

Stability Ball Push-Up

1 Set x 10 Reps

Leg Raise

1 Set x 10 Reps

Plank

1 Set

Weight Plate Rotation

1 Set x 10 Reps

Any

Push Ups

Est. 15 min

1 exercise

Push-Up

6 Sets x 25 Reps

Any

Shoulders & Arms

Est. 48 min

9 exercises

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Cable Upright Row

3 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Cable Shrug

3 Sets x 10 Reps

Dumbbell Bent-Over Tricep Extension

3 Sets x 10 Reps

Cable Bicep Curl

3 Sets x 10 Reps

Dumbbell Shoulder Press

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Any

Back

Est. 33 min

6 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Deadlift

3 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Exercise not found

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Any

Chest & Shoulders

Est. 39 min

7 exercises

Machine Bench Press

3 Sets x 10 Reps

Cable Shrug

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Cable Upright Row

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Dumbbell Shoulder Press

3 Sets x 10 Reps

Dumbbell Fly

3 Sets x 10 Reps

Any

Morning Back

Est. 27 min

5 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Exercise not found

Cable Front Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Cable Deadlift

3 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Any

Dumbbell Biceps

Est. 24 min

5 exercises

Dumbbell Alternating Bicep Curl

2 Sets x 10 Reps

Bicep Curls In & Out

2 Sets x 16 Reps

Dumbbell Hammer Curl

2 Sets x 10 Reps

Static Arm Curls

2 Sets x 16 Reps

Dumbbell Seated Bicep Curl

2 Sets x 10 Reps

Any

P90X Chest & Back

Est. 41 min

7 exercises

Push-Up

3 Sets x 10 Reps

Rear Pull-Up (Wide Grip)

3 Sets x 10 Reps

Push-Up (Close Hand)

3 Sets x 10 Reps

Push-Up (Wide Hand)

3 Sets x 10 Reps

Bench Push-Up

3 Sets x 10 Reps

Pull-Up

3 Sets x 10 Reps

Chin-Up (Close Grip)

3 Sets x 10 Reps

Any

Home Gym

Est. 48 min

10 exercises

Machine Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Cable Bicep Curl

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Cable Upright Row

3 Sets x 8 Reps

Cable Rope Hammer Curl

3 Sets x 8 Reps

Cable Seated Crunch

3 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Any

Chest & Bicep

Est. 28 min

5 exercises

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Machine Bench Press

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Cable Bicep Curl

3 Sets x 10 Reps

Any

Chest and Legs

Est. 55 min

10 exercises

Machine Bench Press

3 Sets x 10 Reps

Dumbbell Squat

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Push-Up

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Dumbbell Fly

3 Sets x 10 Reps

Cable Standing Leg Curl

3 Sets x 10 Reps

Any

Abs

Est. 55 min

11 exercises

Sit-Up

3 Sets x 20 Reps

Leg Raise

3 Sets x 15 Reps

Oblique Crunch

3 Sets x 10 Reps

Air Bike

3 Sets x 20 Reps

Cross Body Crunch

3 Sets x 10 Reps

Weight Plate Rotation

3 Sets x 10 Reps

Crunch with Hands Overhead

3 Sets x 10 Reps

Crunch

3 Sets x 10 Reps

Jackknife Sit-Up

3 Sets x 10 Reps

Stability Ball Crunch

3 Sets x 10 Reps

Stability Ball Crunch

3 Sets x 10 Reps

Any

Chest

Est. 52 min

10 exercises

Push-Up

3 Sets x 10 Reps

Machine Bench Press

3 Sets x 10 Reps

Push-Up (Close Hand)

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Push-Up (Wide Hand)

3 Sets x 10 Reps

Dumbbell Bench Press

3 Sets x 10 Reps

Stability Ball Push-Up

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Push-Up to Side Plank

3 Sets x 10 Reps

Dumbbell Fly (Stability Ball)

3 Sets x 10 Reps

Any

Dumbbell Arms

Est. 27 min

5 exercises

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Shoulder Press

3 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Upright Row

3 Sets x 10 Reps

Any

Push Ups & Pull Ups

Est. 30 min

10 exercises

Pull-Up

1 Set x 10 Reps

Push-Up

1 Set x 10 Reps

Chin-Up (Close Grip)

1 Set x 10 Reps

Push-Up

1 Set x 10 Reps

Pull-Up (Hammer Grip)

1 Set x 10 Reps

Push-Up

1 Set x 10 Reps

Chin-Up (Mixed Grip)

1 Set x 10 Reps

Push-Up

1 Set x 10 Reps

Chin-Up with Knee Raise

1 Set x 10 Reps

Push-Up

1 Set x 10 Reps

Any

Total Body

Est. 65 min

12 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Machine Bench Press

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Squat

3 Sets x 10 Reps

Exercise not found

Machine Fly

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Dumbbell Shoulder Press

3 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Cable Upright Row

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Any

Running

Est. 32 min

1 exercise

Running

1 Set

My Workouts

Featured plans for you