Loading...
Jefit Beginner Routine
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Jefit Beginner Routine routine by tanfidz is a 4 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 for 4 to 6 weeks of performing. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Chest and Trip
Est. 64 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 10 Reps
Day 2
Back and Biceps
Est. 46 min
6 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 3
Shoulder and Abs
Est. 48 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Windshield Wipers
4 Sets x 10 Reps
Day 4
Legs
Est. 41 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 8 Reps
