
Bulking
Beginner
Machine strength
Plan Details
The Jeff's Workout routine by captainjeff75 is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This six week 4 day split routine consists of chest,shoulders,back,arms and legs training. Start off with a typical 3/10 set/rep routine with moderate weights for muscle gains for two weeks, then switch up to a 4/12 set/rep routine with lighter weights for lean muscle gains for two weeks. After that, switch to a 3/6-8 set/rep routine with heavy weights for two weeks. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum. Throw in some before and after cardio for some fat burning and you'll come out feeling great!
Routine detail
Mon
Chest, Triceps, & Abs
Est. 108 min
11 exercises
Tue
Back, Biceps, & Calves
Est. 208 min
11 exercises
Wed
GET OFF YOUR ASS AND GET SOME CARDIO!
Est. 0 min
0 exercises
This day is empty
Thu
Shoulders, Traps & Forearms
Est. 99 min
10 exercises
Fri
Leg Day
Est. 107 min
11 exercises
Sat
YOU GOT NOTHING BETTER TO DO, GET SOME CARDIO IN BEFORE IT'S GAME TIME!
Est. 0 min
0 exercises
This day is empty
Sun
Active Rest Day
Est. 0 min
0 exercises
This day is empty
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