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Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by deepak0719 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
Shoulders and Legs
Est. 72 min
16 exercises
Prisoner Squat
2 Sets x 8 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Barbell Military Press
5 Sets x 10 Reps
Barbell Shoulder Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable One-Arm Lateral Raise
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 10 Reps
Machine Reverse Fly
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Rope Cable Up Right Row
2 Sets x 10 Reps
Tue
Back, Biceps, and Forearm
Est. 63 min
14 exercises
V Bar Pull-Up
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Row
2 Sets x 10 Reps
Cable Elevated Row
2 Sets x 8 Reps
Dumbbell Incline Bench Row
2 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Cable Wood Chop
2 Sets x 10 Reps
Barbell Clean and Press
2 Sets x 10 Reps
Wed
Chest and Triceps
Est. 57 min
13 exercises
Push-Up
3 Sets x 8 Reps
Machine Fly
2 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Barbell Tricep Extension (Supine)
2 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Thu
Legs and Shoulders
Est. 56 min
14 exercises
Bodyweight Squat
2 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Barbell Military Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable One-Arm Lateral Raise
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 10 Reps
Machine Reverse Fly
2 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Fri
Back and Biceps
Est. 72 min
17 exercises
V Bar Pull-Up
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
2 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable One-Arm Row
2 Sets x 10 Reps
Cable Elevated Row
2 Sets x 10 Reps
Dumbbell Incline Bench Row
2 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Cable Wrist Curl
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Mid-Cable wood chops
2 Sets x 10 Reps
Sat
Chest and Triceps
Est. 58 min
16 exercises
Push-Up
3 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
2 Sets x 10 Reps
Standing Alternate Knee Raises
2 Sets x 10 Reps
Cable Wood Chop
2 Sets x 10 Reps
Mid-Cable wood chops
3 Sets x 10 Reps
