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Jefit Sample Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Sample Beginner Routine routine by XavienJackson 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
Chest and Triceps
Est. 57 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Any
Back, Biceps, and Forearm
Est. 62 min
10 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Any
Abs
Est. 65 min
8 exercises
Oblique Crunch
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Air Bike
3 Sets x 16 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Rowing
1 Set
Indoor Cycling
1 Set
Any
Shoulders and Legs
Est. 62 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
