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Jefit Sample Beginner Routine
Bulking
Beginner
Body
Plan Details
The Jefit Sample Beginner Routine routine by rahulgarg26 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. 34 min
5 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Tue
Abs
Est. 77 min
12 exercises
Leg Raise
3 Sets x 16 Reps
Air Bike
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Plank
3 Sets
Sit-Up
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Mighty Pose
3 Sets x 8 Reps
Side Bridge
3 Sets
Hip Raise
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Oblique Crunch
3 Sets x 16 Reps
Wed
Back, Biceps, and Forearm
Est. 99 min
15 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Thu
Running
Est. 125 min
12 exercises
Single-Leg Calf Raise
3 Sets x 8 Reps
Band Calf Raise
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Soleus and Achilles Stretch
3 Sets x 8 Reps
Bench Calf Stretch
3 Sets x 8 Reps
Running
1 Set
Bodyweight Calf Raise
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 83 min
13 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
