Jefit Sample Beginner Routine

Jefit Sample Beginner Routine - JEFIT

Jefit Sample Beginner Routine

Bulking

Beginner

Machine strength

Plan Details

The Jefit Sample Beginner Routine routine by conor.berridge is a 30 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

1 Triceps and abs

Est. 0 min

0 exercises

This day is empty

Any

1 Shoulders and biceps

Est. 0 min

0 exercises

This day is empty

Any

3 abs and lower back 2

Est. 74 min

8 exercises

Treadmill Running

1 Set

Barbell Rack Pull

5 Sets x 5 Reps

Dumbbell Deadlift

4 Sets x 10 Reps

Dumbbell Side Bend

4 Sets x 10 Reps

Weighted Side Rotation

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 10 Reps

Forearm Plank with Hip Abduction

4 Sets x 10 Reps

Treadmill Running

1 Set

Any

3 Biceps and triceps 2

Est. 76 min

8 exercises

Treadmill Running

1 Set

Dip

4 Sets x 10 Reps

Dumbbell Alternating Incline Curl

4 Sets x 10 Reps

Barbell Tricep Extension

4 Sets x 10 Reps

Cable Reverse Curl

4 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 10 Reps

Barbell Preacher Curl

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

1 Legs 2

Est. 75 min

8 exercises

Stationary Bike

1 Set

Machine Hip Abduction

4 Sets x 10 Reps

Machine Hip Adduction

4 Sets x 10 Reps

Kettlebell Goblet Squat

4 Sets x 10 Reps

Dumbbell Lunge

4 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Barbell Glute Bridge

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

2 Chest and abs 2

Est. 75 min

8 exercises

Stationary Bike

1 Set

Barbell Bench Press

5 Sets x 5 Reps

Barbell Ab Rollout (Kneeling)

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 10 Reps

Dumbbell Side Bend

4 Sets x 10 Reps

Weight Plate Russian Twist

4 Sets x 10 Reps

Machine Bench Press

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

3 Shoulders and chest 2

Est. 77 min

8 exercises

Rowing

1 Set

Barbell Military Press

4 Sets x 10 Reps

Cable Lower Chest Raise

4 Sets x 10 Reps

Barbell Bench Press

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Smith Machine Shrug

4 Sets x 10 Reps

Dumbbell Incline Fly

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

3 Legs 2

Est. 74 min

8 exercises

Stationary Bike

1 Set

Barbell Deep Squat

4 Sets x 10 Reps

Barbell Seated Calf Raise

4 Sets x 10 Reps

Machine Hip Abduction

4 Sets x 10 Reps

Machine Hip Adduction

4 Sets x 10 Reps

Barbell Glute Bridge

4 Sets x 10 Reps

Calf Press On Leg Press

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

1 Back 2

Est. 76 min

8 exercises

Rowing

1 Set

Dumbbell Bent-Over Row

4 Sets x 10 Reps

T Bar Row

4 Sets x 10 Reps

Barbell Good Morning

4 Sets x 10 Reps

Barbell Pullover

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

1 Shoulders and biceps 2

Est. 77 min

8 exercises

Stationary Bike

1 Set

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

EZ Bar Curl

4 Sets x 10 Reps

Barbell Shrug

4 Sets x 10 Reps

Cable One-Arm Bicep Curl

4 Sets x 10 Reps

Cable Lateral Raise

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

2 Upper back and biceps

Est. 76 min

8 exercises

Stationary Bike

1 Set

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Barbell Preacher Curl

4 Sets x 10 Reps

T Bar Row

4 Sets x 10 Reps

Cable Rope Hammer Curl

4 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

1 Chest 2

Est. 80 min

8 exercises

Stationary Bike

1 Set

Smith Machine Bench Press

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 10 Reps

Dumbbell One-Arm Hammer Press

4 Sets x 10 Reps

Machine Incline Chest Press

4 Sets x 10 Reps

Barbell Front Raise Pullover

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

2 Lower back and triceps 2

Est. 77 min

8 exercises

Stationary Bike

1 Set

Dumbbell One-Arm Tricep Kickback

4 Sets x 10 Reps

Smith Machine Deadlift

4 Sets x 10 Reps

Barbell Rack Pull

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 10 Reps

Tricep Push-Up

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

3 Upper back 2

Est. 76 min

8 exercises

Stationary Bike

1 Set

T Bar Row

4 Sets x 10 Reps

Pull-Up

4 Sets x 10 Reps

Dumbbell Bent-Over Row

4 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Smith Machine Bent-Over Row

4 Sets x 10 Reps

Barbell Pullover

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

2 Lower back and triceps

Est. 76 min

9 exercises

Stationary Bike

1 Set

Barbell Deadlift

5 Sets x 5 Reps

Barbell Rack Pull

5 Sets x 5 Reps

Barbell Tricep Extension (Supine)

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Dumbbell Seated Tricep Press

4 Sets x 10 Reps

Cross-Leg Side Stretch (Supine)

2 Sets x 8 Reps

Shell Stretch

2 Sets x 8 Reps

Stationary Bike

1 Set

Any

1 Legs

Est. 74 min

8 exercises

Stationary Bike

1 Set

Barbell Squat

4 Sets x 8 Reps

Barbell Glute Bridge

4 Sets x 10 Reps

Calf Press On Leg Press

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

3 Abs and lower back

Est. 75 min

8 exercises

Treadmill Running

1 Set

Barbell Deadlift

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Barbell Romanian Deadlift

4 Sets x 10 Reps

Machine Ab Crunch

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 10 Reps

Plank

4 Sets

Treadmill Running

1 Set

Any

3 Legs

Est. 75 min

8 exercises

Stationary Bike

1 Set

Smith Machine Split Squat

4 Sets x 10 Reps

Machine Hip Abduction

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Kettlebell Goblet Squat

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

1 Back

Est. 75 min

8 exercises

Rowing

1 Set

Barbell Bent-Over Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Pull-Up

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

2 Shoulders 2

Est. 76 min

8 exercises

Stationary Bike

1 Set

Barbell Shoulder Press

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Dumbbell Bent-Over Raise

4 Sets x 10 Reps

Cable Lateral Raise

4 Sets x 10 Reps

Cable External Rotation

4 Sets x 10 Reps

Machine Reverse Fly

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

2 Legs 2

Est. 81 min

8 exercises

Step Machine

1 Set

Barbell Squat

4 Sets x 10 Reps

Dumbbell Lunge

4 Sets x 10 Reps

Barbell Lunge

4 Sets x 10 Reps

Barbell Front Squat

4 Sets x 10 Reps

Calf Press On Leg Press

4 Sets x 10 Reps

Dumbbell Step-Up

4 Sets x 10 Reps

Treadmill Running

1 Set

Any

1 Triceps and abs 2

Est. 71 min

8 exercises

Stationary Bike

1 Set

Cable Shoulder Extension

4 Sets x 10 Reps

Weight Plate Russian Twist

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 10 Reps

Machine Ab Crunch

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Plank

4 Sets

Stationary Bike

1 Set

Any

3 Biceps and triceps

Est. 77 min

8 exercises

Stationary Bike

1 Set

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

EZ Bar Curl

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 10 Reps

Dumbbell Alternating Incline Curl

4 Sets x 10 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 10 Reps

Cable Bicep Curl (Close Grip)

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

1 Chest

Est. 78 min

8 exercises

Stationary Bike

1 Set

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Dumbbell Decline Bench Press

4 Sets x 10 Reps

Dumbbell Pullover

4 Sets x 10 Reps

Cable Lower Chest Raise

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

3 Shoulders and chest

Est. 77 min

8 exercises

Stationary Bike

1 Set

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Pullover

4 Sets x 10 Reps

Barbell Shrug

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

2 Chest and abs

Est. 75 min

8 exercises

Stationary Bike

1 Set

Barbell Bench Press

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Machine Ab Crunch

4 Sets x 10 Reps

Dumbbell Decline Bench Press

4 Sets x 10 Reps

Leg Raise

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

2 Legs

Est. 76 min

8 exercises

Stationary Bike

1 Set

Smith Machine Split Squat

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Barbell Glute Bridge

4 Sets x 10 Reps

Hip Extension (Standing)

4 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

3 Upper back

Est. 75 min

8 exercises

Rowing

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

T Bar Row

4 Sets x 10 Reps

Cable Rope Lat Pulldown

4 Sets x 10 Reps

Cable Standing Row

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

2 Upper back and biceps 2

Est. 75 min

8 exercises

Stationary Bike

1 Set

EZ Bar Curl

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Cable Reverse Curl

4 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip)

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Machine Inverted Row

4 Sets x 10 Reps

Stationary Bike

1 Set

Any

2 Shoulders

Est. 75 min

8 exercises

Stationary Bike

1 Set

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Barbell Shrug

4 Sets x 10 Reps

Machine Shoulder Press

4 Sets x 10 Reps

Cable Upright Row

4 Sets x 10 Reps

Weight Plate Front Raise

4 Sets x 10 Reps

Stationary Bike

1 Set

Jefit Sample Beginner Routine

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