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Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by Wayght is a 6 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
1 Lower
Est. 60 min
9 exercises
High knees
1 Set x 50 Reps
High knees outward
1 Set x 25 Reps
High knees inward
1 Set x 25 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Bulgarian weighted squat
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Treadmill Running
1 Set
Tue
2 Upper
Est. 64 min
8 exercises
Push-Up
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 6 Reps
Dumbbell standing wrist curl forward and reverse
3 Sets x 10 Reps
Thu
3 Lower
Est. 66 min
9 exercises
High knees
2 Sets x 50 Reps
High knees inward
1 Set x 25 Reps
High knees outward
1 Set x 25 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Treadmill Running
1 Set
Fri
4 Upper
Est. 66 min
9 exercises
Pull-Up
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Farmer's Walk
2 Sets
Sat
5 Aesthetics
Est. 70 min
8 exercises
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Elevated Back hold
3 Sets
Treadmill Running
1 Set
Any
Abs
Est. 76 min
15 exercises
fitbit 10 min abs
1 Set
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Hip Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Russian twist
3 Sets x 10 Reps
Plank hops
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Plank twist
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Knee tucks
3 Sets x 10 Reps
Thread the needle
3 Sets x 10 Reps
Flutter kicks
3 Sets x 20 Reps
Plank
3 Sets
Side Bridge
3 Sets
Parallel Bar Hip Raise
3 Sets x 10 Reps
