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Jefit Sample Beginner Routine
AUTOPLAY
Bulking
Beginner
Barbell
Plan Details
The Jefit Sample Beginner Routine routine by tborchert is a 7 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 triceps
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Seated Bent-Over One-Arm Tricep Extension
4 Sets x 10 Reps
Barbell Kneeling Squat
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Tue
Face yoga rest day
Est. 0 min
0 exercises
This day is empty
Wed
Back, Biceps, and Forearm
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Kneeling Squat
4 Sets x 10 Reps
Thu
Shoulders and Legs
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Fri
Core legs
Est. 0 min
7 exercises
Bridge
4 Sets
Barbell Kneeling Squat
4 Sets x 10 Reps
Band Hip Lift
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Kettlebell Front Squat
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Sat
New Workout
Est. 0 min
0 exercises
This day is empty
Sun
New Workout
Est. 0 min
5 exercises
Cable Seated Row
4 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Dumbbell Squat
2 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
90/90 Hamstring Stretch
2 Sets x 10 Reps
