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Week 1
Bulking
Beginner
Barbell
Plan Details
The Week 1 routine by sharmahemant2 is a 4 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
Week 1 Day 1
Est. 46 min
4 exercises
Barbell Deadlift
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Any
Week 1 Day 2
Est. 45 min
4 exercises
Barbell Military Press
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Any
Week 1 Day 3
Est. 53 min
7 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Military Press
1 Set x 12 Reps
Calf Press On Leg Press
2 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
1 Set x 12 Reps
Dip
1 Set x 12 Reps
Any
Week 1 Day 4
Est. 51 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Military Press
1 Set x 10 Reps
Calf Press On Leg Press
2 Sets x 10 Reps
Dip
1 Set x 10 Reps
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
