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Home + Gym build - JEFIT

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Home + Gym build

Bulking

Advanced

Machine strength

Plan Details

The Home + Gym build routine by Delirin is a 11 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Mouth at a time Mix of home an gym build 3 Weeks heavy 1 week light (high reps)

Routine detail

Mon

Home Chest + Upper back

Est. 72 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 15 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 15 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 15 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 15 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 15 Reps

Tue

Home Chest

Est. 64 min

5 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 15 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 15 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 15 Reps

Dip Demonstration

Dip

4 Sets x 20 Reps

Wed

Home Quads + Calfs

Est. 63 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 15 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

5 Sets x 15 Reps

Barbell 1/2 Squat Demonstration

Barbell 1/2 Squat

5 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 15 Reps

Thu

Home Biceps + Triceps Abs

Est. 90 min

7 exercises

Barbell Curl Demonstration

Barbell Curl

5 Sets x 15 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 15 Reps

Dumbbell Seated Hammer Curl Demonstration

Dumbbell Seated Hammer Curl

5 Sets x 15 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

5 Sets x 15 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 15 Reps

Dip Demonstration

Dip

5 Sets x 15 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

4 Sets x 15 Reps

Fri

Home Hamstrings + Calfs

Est. 59 min

4 exercises

Barbell Clean Demonstration

Barbell Clean

5 Sets x 15 Reps

Barbell Pin-Off Good Morning Demonstration

Barbell Pin-Off Good Morning

5 Sets x 15 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 15 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

5 Sets x 15 Reps

Sat

Shoulders

Est. 68 min

6 exercises

Barbell Seated Press Demonstration

Barbell Seated Press

5 Sets x 15 Reps

Dumbbell Alternating Reverse Fly Demonstration

Dumbbell Alternating Reverse Fly

5 Sets x 15 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

5 Sets x 15 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

5 Sets x 15 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 15 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 15 Reps

Sun

Lats + Upper back

Est. 22 min

1 exercise

Running Demonstration

Running

1 Set

Any

Gym Lats + upper back

Est. 62 min

5 exercises

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 15 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

5 Sets x 15 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

5 Sets x 15 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

5 Sets x 15 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 15 Reps

Any

Gym Biceps + Triceps

Est. 77 min

6 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 15 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 15 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 15 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

5 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 15 Reps

Dip Demonstration

Dip

5 Sets x 15 Reps

Any

Gym Legs

Est. 60 min

6 exercises

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 15 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

5 Sets x 15 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 8 Reps

Step Machine Demonstration

Step Machine

1 Set

Any

Gym Chest

Est. 92 min

7 exercises

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

5 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 15 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

5 Sets x 15 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

5 Sets x 15 Reps

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press

5 Sets x 15 Reps

Smith Machine Bench Press (Wide Grip) Demonstration

Smith Machine Bench Press (Wide Grip)

5 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 15 Reps