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Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by nguyen.hoainam. 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
lower - squat day
Est. 58 min
8 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 8 Reps
Any
lower - deadlift day
Est. 58 min
8 exercises
Barbell Deadlift
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Any
upper 1
Est. 48 min
7 exercises
Weighted Pull-Up
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Decline Crunch
3 Sets x 10 Reps
Any
upper 2
Est. 55 min
8 exercises
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Rear Delt Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
