Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
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.
Machine Bench Press
|
4x12 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
4x12 reps |
rest: 60s
|
||
Machine Fly
|
4x12 reps |
rest: 60s
|
||
Dip
|
4x12 reps |
rest: 60s
|
||
Cable Tricep Pushdown (V-Bar)
|
4x12 reps |
rest: 60s
|
||
Machine Ab Crunch
|
3x8 reps |
rest: 60s
|
Machine Assisted Pull-Up
|
4x12 reps |
rest: 60s
|
||
Machine Lat Pulldown
|
4x12 reps |
rest: 60s
|
||
Machine Back Extension
|
3x8 reps |
rest: 60s
|
||
Dumbbell Bent-Over Row
|
4x12 reps |
rest: 60s
|
||
Dumbbell Bicep Curl
|
3x12 reps |
rest: 60s
|
||
Dumbbell Concentration Curl
|
4x12 reps |
rest: 60s
|
||
Preacher Curl Machine
|
4x12 reps |
rest: 60s
|
||
Treadmill Running
|
1x0 reps |
rest: 30s
|
Smith Machine Squat
|
3x10 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
4x8 reps |
rest: 60s
|
||
Machine Leg Extension
|
2x20 reps |
rest: 60s
|
||
Machine Ab Crunch
|
2x20 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
3x10 reps |
rest: 60s
|
||
Treadmill Running
|
1x0 reps |
rest: 30s
|
||
Machine Hip Adduction
|
3x10 reps |
rest: 60s
|
||
Machine Shoulder Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x10 reps |
rest: 60s
|
Dumbbell Shoulder Press
|
5x8 reps |
rest: 60s
|
||
Dumbbell Arnold Press
|
4x8 reps |
rest: 60s
|
||
Dumbbell Seated Side Lateral Raise
|
4x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x8 reps |
rest: 60s
|
||
Smith Machine Upright Row
|
4x8 reps |
rest: 60s
|
Smith Machine Deadlift
|
3x8 reps |
rest: 60s
|
||
Smith Machine Bent-Over Row
|
4x8 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x8 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
4x8 reps |
rest: 60s
|
||
Preacher Curl Machine
|
3x8 reps |
rest: 60s
|
||
Machine Ab Crunch
|
2x8 reps |
rest: 60s
|
||
Reverse Crunch
|
2x8 reps |
rest: 60s
|
Dumbbell Fly
|
3x12 reps |
rest: 60s
|
||
Smith Machine Bench Press
|
3x8 reps |
rest: 60s
|
||
Smith Machine Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Cable Cross-Over
|
3x12 reps |
rest: 60s
|
||
Barbell Rack Pull
|
5x12 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
5x12 reps |
rest: 60s
|
||
Dumbbell Bent-Over Row
|
3x12 reps |
rest: 60s
|
||
Dumbbell Seated Dublin Press
|
3x12 reps |
rest: 60s
|
||
Treadmill Running
|
1x0 reps |
rest: 30s
|
Smith Machine Squat
|
3x12 reps |
rest: 60s
|
||
Machine Leg Press
|
3x12 reps |
rest: 60s
|
||
Barbell Hack Squat
|
3x12 reps |
rest: 60s
|
||
Barbell Romanian Deadlift From Deficit
|
3x12 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
3x12 reps |
rest: 60s
|
||
Machine Calf Raise
|
3x12 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
3x12 reps |
rest: 60s
|
||
Machine Ab Crunch
|
2x20 reps |
rest: 60s
|
||
Reverse Crunch
|
2x20 reps |
rest: 60s
|
||
Hanging Knee Raise
|
2x20 reps |
rest: 60s
|
||
Treadmill Running
|
1x0 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x8 reps |
rest: 60s
|
Cable Lateral Raise
|
3x12 reps |
rest: 60s
|
||
Smith Machine Shoulder Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Seated Side Lateral Raise
|
3x12 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Reverse Fly
|
3x12 reps |
rest: 60s
|
||
Smith Machine Upright Row
|
3x8 reps |
rest: 60s
|
Cable Rope Overhead Tricep Extension
|
3x10 reps |
rest: 60s
|
||
Weighted Tricep Dip
|
3x10 reps |
rest: 60s
|
||
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
3x10 reps |
rest: 60s
|
||
Preacher Curl Machine
|
3x10 reps |
rest: 60s
|
||
Cable Bicep Curl (Close Grip)
|
3x10 reps |
rest: 60s
|
||
Cable Reverse Curl
|
3x10 reps |
rest: 60s
|
||
Cable Behind the Back Wrist Curl
|
3x8 reps |
rest: 60s
|
||
Machine Ab Crunch
|
2x20 reps |
rest: 60s
|
||
Hanging Leg Raise
|
2x20 reps |
rest: 60s
|
Dumbbell Fly
|
5x10 reps |
rest: 60s
|
||
Smith Machine Bench Press
|
5x10 reps |
rest: 60s
|
||
Smith Machine Incline Bench Press
|
3x10 reps |
rest: 60s
|
||
Cable Cross-Over
|
3x10 reps |
rest: 60s
|
||
Barbell Rack Pull
|
5x10 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
5x10 reps |
rest: 60s
|
||
Dumbbell Bent-Over Row
|
3x10 reps |
rest: 60s
|
||
Machine Seated Row
|
3x10 reps |
rest: 60s
|
||
Treadmill Running
|
1x0 reps |
rest: 30s
|
Machine Leg Extension
|
5x10 reps |
rest: 60s
|
||
Smith Machine Squat
|
3x10 reps |
rest: 60s
|
||
Barbell Hack Squat
|
3x10 reps |
rest: 60s
|
||
Barbell Romanian Deadlift From Deficit
|
5x10 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
3x10 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
5x10 reps |
rest: 60s
|
||
Machine Calf Raise
|
3x10 reps |
rest: 60s
|
||
Reverse Crunch
|
2x20 reps |
rest: 60s
|
||
Hanging Leg Raise
|
2x20 reps |
rest: 60s
|
||
Machine Ab Crunch
|
2x20 reps |
rest: 60s
|
||
Treadmill Running
|
1x0 reps |
rest: 30s
|
Cable Lateral Raise
|
5x12 reps |
rest: 60s
|
||
Dumbbell Arnold Press
|
5x12 reps |
rest: 60s
|
||
Smith Machine Shoulder Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Seated Side Lateral Raise
|
3x12 reps |
rest: 60s
|
||
Machine Reverse Fly
|
3x12 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x12 reps |
rest: 60s
|
||
Smith Machine Shrug
|
3x12 reps |
rest: 60s
|
Cable Rope Overhead Tricep Extension
|
5x12 reps |
rest: 60s
|
||
Weighted Tricep Dip
|
3x12 reps |
rest: 60s
|
||
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
3x12 reps |
rest: 60s
|
||
Cable Bicep Curl (Close Grip)
|
5x12 reps |
rest: 60s
|
||
Preacher Curl Machine
|
3x12 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
2x20 reps |
rest: 60s
|
||
Hanging Leg Raise
|
2x20 reps |
rest: 60s
|
||
Machine Ab Crunch
|
2x20 reps |
rest: 60s
|
||
Treadmill Running
|
1x0 reps |
rest: 30s
|
Dumbbell Wrist Curl (Palms Up)
|
4x20 reps |
rest: 60s
|
||
Dumbbell Wrist Curl (Palms Down)
|
4x20 reps |
rest: 60s
|
||
Barbell Wrist Curl (Posterior)
|
4x20 reps |
rest: 60s
|
Smith Machine Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Machine Incline Chest Press
|
3x8 reps |
rest: 60s
|
||
Smith Machine Bench Press
|
3x8 reps |
rest: 60s
|
||
Dip
|
3x8 reps |
rest: 60s
|
||
5x8 reps |
rest: 60s
|
|||
Cable Rope Overhead Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Treadmill Running
|
1x0 reps |
rest: 30s
|
||
Cable Tricep Pushdown (V-Bar)
|
3x8 reps |
rest: 60s
|
Smith Machine Squat
|
3x8 reps |
rest: 60s
|
||
Machine Leg Press
|
3x8 reps |
rest: 60s
|
||
Barbell Hack Squat
|
3x8 reps |
rest: 60s
|
||
Barbell Romanian Deadlift From Deficit
|
3x8 reps |
rest: 60s
|
||
Machine Calf Raise
|
3x8 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x8 reps |
rest: 60s
|
||
Machine Ab Crunch
|
3x8 reps |
rest: 60s
|