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Beginner Routine
AUTOPLAYAUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Beginner Routine routine by redas 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
Mon
Push
Est. 54 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Tue
Legs
Est. 50 min
6 exercises
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Wed
Pull
Est. 50 min
7 exercises
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Fri
Legs & abs
Est. 56 min
9 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
