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StrongLifts 5x5 Jefit Beginner Hybrid Routine
Bulking
Beginner
Barbell
Plan Details
The StrongLifts 5x5 Jefit Beginner Hybrid Routine routine by WillManning is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Stronglifts 5x5 Jefit Built-in Bulking Hybrid Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 3 day split routine consists of chest, shoulders, back, arms and legs training for 12 weeks of performing. The goal of this routine is to gain maximum amount of strength while keeping fat gain at minimum. StrongLifts 5x5 workout A: Squat, Bench Press, Barbell Row StrongLifts 5x5 workout B: Squat, Overhead Press, Deadlift
Routine detail
Mon
Chest and Triceps
Est. 215 min
18 exercises
Barbell Squat
11 Sets x 12 Reps
Barbell Bench Press
9 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Barbell Bent-Over Row
6 Sets x 12 Reps
Barbell Military Press
8 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Assisted Dip
5 Sets x 5 Reps
Machine Assisted Pull-Up (Hammer Grip)
5 Sets x 5 Reps
Machine Assisted Chin-Up
5 Sets x 5 Reps
Machine Assisted Pull-Up
5 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Wed
Back and Biceps
Est. 206 min
17 exercises
Barbell Squat
11 Sets x 12 Reps
Barbell Military Press
8 Sets x 12 Reps
Barbell Bench Press
9 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Barbell Bent-Over Row
6 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 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
Machine Assisted Dip
5 Sets x 5 Reps
Machine Assisted Pull-Up (Hammer Grip)
5 Sets x 5 Reps
Machine Assisted Chin-Up
5 Sets x 5 Reps
Machine Assisted Pull-Up
5 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 205 min
17 exercises
Barbell Squat
11 Sets x 12 Reps
Barbell Military Press
8 Sets x 12 Reps
Barbell Bench Press
9 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Barbell Bent-Over Row
6 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Assisted Dip
5 Sets x 5 Reps
Machine Assisted Pull-Up (Hammer Grip)
5 Sets x 5 Reps
Machine Assisted Chin-Up
5 Sets x 5 Reps
Machine Assisted Pull-Up
5 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
