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Sondee fitness
Bulking
Beginner
Machine strength
Plan Details
The Sondee fitness routine by SondeeJeffries is a 11 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
Full Body 1/3
Est. 52 min
8 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Wed
Full Body 2/3
Est. 58 min
9 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Stability Ball Plank
3 Sets
Stability Ball Bridge
3 Sets x 8 Reps
Fri
Full Body 3/3
Est. 53 min
8 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Any
Back, Biceps, and Forearm
Est. 107 min
8 exercises
Treadmill Running
3 Sets
Smith Machine Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Any
Chest and Triceps
Est. 105 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Treadmill Running
3 Sets
Any
Full Body B
Est. 102 min
7 exercises
Treadmill Running
3 Sets
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Any
Legs
Est. 109 min
8 exercises
Step Machine
3 Sets
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Any
Full Body A
Est. 80 min
13 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 8 Reps
Any
Shoulders and Legs
Est. 141 min
13 exercises
Treadmill Running
3 Sets
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Any
Arm
Est. 112 min
10 exercises
Treadmill Running
3 Sets
Push-Up
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Any
Yoga
Est. 62 min
1 exercise
Yoga
3 Sets
