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28-Day Bulking (Basic Gym Equipment)
ELITE
Bulking
Beginner
Dumbbell
Plan Details
The 28-Day Bulking (Basic Gym Equipment) routine by JefitTeam is a 28 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a 28-day bulking exercise program that uses minimal gym equipment. The offers a combination of upper body and lower body days split by body part. The training schedule looks as follows. Day 1: Legs & Core Day 2: Back & Arms Day 3: Chest, Shoulders & Triceps Day 4: Legs & Core Day 5: Back & Biceps Day 6: Chest, Shoulders, & Triceps Day 7: Foam Roll (on own) & Flexibility Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Legs & Core
Est. 33 min
6 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
Air Bike
2 Sets x 12,10 Reps
Weighted Crunch
2 Sets x 12,10 Reps
Bench Leg Pull-In
2 Sets x 12,10 Reps
Day 2
Back & Arms
Est. 40 min
6 exercises
Day 3
Chest, Shoulder & Tricep
Est. 33 min
5 exercises
Day 4
Legs & Core
Est. 33 min
6 exercises
Day 5
Back & Arms
Est. 44 min
6 exercises
Day 6
Chest, Shoulder & Tricep
Est. 35 min
5 exercises
Day 7
Foam Roll & Flexibility
Est. 23 min
10 exercises
Day 8
Legs & Core
Est. 37 min
6 exercises
Day 9
Back & Arms
Est. 44 min
6 exercises
Day 10
Chest, Shoulder & Tricep
Est. 38 min
6 exercises
Day 11
Legs & Core
Est. 37 min
6 exercises
Day 12
Back & Arms
Est. 44 min
6 exercises
Day 13
Chest, Shoulder & Tricep
Est. 38 min
6 exercises
Day 14
Foam Roll & Flexibility
Est. 21 min
9 exercises
Day 15
Legs & Core
Est. 44 min
6 exercises
Day 16
Back & Arms
Est. 47 min
6 exercises
Day 17
Chest, Shoulder & Tricep
Est. 41 min
6 exercises
Day 18
Legs & Core
Est. 39 min
6 exercises
Day 19
Back & Arms
Est. 47 min
6 exercises
Day 20
Chest, Shoulder & Tricep
Est. 41 min
6 exercises
Day 21
Foam Roll & Flexibility
Est. 22 min
9 exercises
Day 22
Legs & Core
Est. 39 min
6 exercises
Day 23
Back & Arms
Est. 47 min
6 exercises
Day 24
Chest, Shoulder & Tricep
Est. 41 min
6 exercises
Day 25
Legs & Core
Est. 40 min
6 exercises
Day 26
Back & Arms
Est. 49 min
6 exercises
Day 27
Chest, Shoulder & Triceps
Est. 41 min
6 exercises
Day 28
Foam Roll & Flexibility
Est. 22 min
9 exercises
