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Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by Nillaise 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
Any
Stretch
Est. 70 min
12 exercises
All Fours Quad Stretch
3 Sets x 8 Reps
Low Back Chair Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Cross-Leg Side Stretch (Supine)
3 Sets x 8 Reps
Stability Ball Back Stretch
3 Sets
Stability Ball Hip Flexor Stretch
3 Sets x 8 Reps
Stability Ball Lat Stretch
3 Sets
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Scorpion
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Seated Trunk Rotation
3 Sets x 8 Reps
Any
Back
Est. 98 min
15 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Any
Abs/ Lower Back
Est. 152 min
24 exercises
Stability Ball Back Extension
3 Sets x 8 Reps
Superman
3 Sets
Assisted Hyperextension
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Stability Ball Weighted Hyperextension
3 Sets x 8 Reps
Stability Ball Back Extension with Hands Behind Head
3 Sets x 8 Reps
Leg Raise
3 Sets x 16 Reps
Decline Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 16 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Any
Shoulders
Est. 99 min
15 exercises
Cable Deltoid Raise
3 Sets x 8 Reps
Kettlebell Sumo High Pull
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Kettlebell Turkish Get-Up Squat
3 Sets x 8 Reps
Dumbbell See Saw Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Kettlebell Alternating Hang Clean
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Any
Chest
Est. 105 min
16 exercises
Dumbbell Fly (Stability Ball)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Medicine Ball One-Arm Push-Up
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Any
Legs
Est. 110 min
17 exercises
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Any
Biceps/ Triceps
Est. 124 min
19 exercises
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
