Loading...
Jefit Sample Beginner Routine
Bulking
Beginner
Barbell
Plan Details
The Jefit Sample Beginner Routine routine by abhay.ghodake 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
Chest back and abs
Est. 67 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Tue
Legs,lower back and abs
Est. 58 min
9 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Bridge
3 Sets
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Wed
Biceps Forearm shoulder and abs
Est. 83 min
13 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Thu
chest back and abs
Est. 61 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Fri
Legs lower back and abs
Est. 45 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Sat
biceps forearms shoulder and abs
Est. 92 min
14 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
