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Jefit Sample Beginner Routine
Bulking
Beginner
Barbell
Plan Details
The Jefit Sample Beginner Routine routine by sumjad 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
Back, Biceps, and Forearm
Est. 52 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Tue
Shoulders and Legs
Est. 48 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Wed
Abs
Est. 36 min
5 exercises
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Thu
Chest and Triceps
Est. 0 min
0 exercises
This day is empty
Fri
Mix
Est. 0 min
0 exercises
This day is empty
Sat
Back, biceps and forearm
Est. 0 min
0 exercises
This day is empty
Sun
Chest and Triceps
Est. 43 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
