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Jefit Beginner Home Routine for Male
General
Beginner
Barbell
Plan Details
The Jefit Beginner Home Routine for Male routine by kollinreyna is a 5 day workout plan. It is a beginner level plan to achieve general 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 and arms day
Est. 134 min
22 exercises
Push-Up
3 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Wrist Circles
3 Sets x 8 Reps
Modified Push-Up to Forearms
3 Sets x 8 Reps
Tue
leg day
Est. 148 min
23 exercises
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Wed
shoulder and back day
Est. 93 min
14 exercises
Barbell Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Superman
3 Sets
Thu
chest and trys
Est. 109 min
17 exercises
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Fri
any thing
Est. 110 min
9 exercises
Field Sports
1 Set
Barbell Standing Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Band Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
