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Jefit Sample Beginner Routine
Bulking
Beginner
Barbell
Plan Details
The Jefit Sample Beginner Routine routine by iguti89 is a 6 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
Torso A
Est. 79 min
12 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Upright Row
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Plank
3 Sets
Side Bridge
3 Sets
Air Bike
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Tue
Piernas A
Est. 67 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Glute Kickback
4 Sets x 30 Reps
Glute Kickback
4 Sets x 30 Reps
Thu
Torso B
Est. 75 min
11 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Plank
3 Sets
Leg Raise
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Fri
Piernas B
Est. 53 min
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
2 Sets x 12 Reps
Glute Kickback
2 Sets x 20 Reps
Sat
Atrasados A
Est. 33 min
6 exercises
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Bench Dip
2 Sets x 20 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Sat
Atrasados B
Est. 33 min
5 exercises
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Weighted Pull-Up
4 Sets
