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Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by PhilippeVuong 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. 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. 140 min
14 exercises
Barbell Bench Press
6 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 16 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 8 Reps
Machine Fly
4 Sets x 16 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Push-Up
5 Sets x 20 Reps
Wed
Back, Biceps, and Forearm
Est. 140 min
13 exercises
Cable Elevated Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Seated Row
5 Sets x 15 Reps
Machine Assisted Pull-Up
10 Sets x 10 Reps
Machine Unilateral Row
4 Sets x 15 Reps
Machine T Bar Reverse Row
4 Sets x 10 Reps
Machine Iso Lateral High Row
4 Sets x 15 Reps
Preacher Curl Machine
5 Sets x 8 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Dumbbell Preacher Curl
4 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 149 min
17 exercises
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 16 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Leverage Machine Shrug
4 Sets x 16 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 16 Reps
Machine Hip Abduction
4 Sets x 25 Reps
Machine Hip Adduction
4 Sets x 25 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Prisoner Squat
5 Sets x 20 Reps
Sat
Abs
Est. 38 min
6 exercises
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
