Loading...
Beginner bulk
Bulking
Beginner
Machine strength
Plan Details
The Beginner bulk routine by s.goff is a 5 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
Chest and Triceps
Est. 90 min
12 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 6 Reps
Bench Dip
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 6 Reps
Mon
Endurance
Est. 75 min
10 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Wed
Back, Biceps, and Forearm
Est. 90 min
12 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
reverse machine fly
4 Sets x 6 Reps
Back Hyperextension
4 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 6 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 6 Reps
Fri
Shoulders and Legs
Est. 90 min
12 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Dumbbell Lunge
4 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Alternating Front Raise
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
kettle bell swing
4 Sets x 6 Reps
bar bell T push up
4 Sets x 6 Reps
Cable Internal Rotation
4 Sets x 6 Reps
Sat
Abs
Est. 49 min
6 exercises
Decline Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Rotational Crunch
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 12 Reps
Plank
3 Sets
