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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.
Barbell Bench Press
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5x6 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 30s
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Machine Assisted Dip
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3x8 reps |
rest: 30s
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Cable Cross-Over
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2x8 reps |
rest: 30s
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Cable Lower Chest Raise
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2x8 reps |
rest: 30s
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Cable Shoulder Extension
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3x8 reps |
rest: 30s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 30s
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Barbell Deadlift
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5x8 reps |
rest: 60s
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T Bar Row
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3x8 reps |
rest: 30s
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Barbell Curl
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4x8 reps |
rest: 30s
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Machine Lat Pulldown
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3x8 reps |
rest: 30s
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Machine Assisted Pull-Up
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3x8 reps |
rest: 30s
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Barbell Preacher Curl
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3x8 reps |
rest: 30s
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Cable Rope Face Pull
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3x8 reps |
rest: 30s
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Barbell Squat
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7x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 30s
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Barbell Military Press
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 30s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 30s
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Machine Seated Calf Raise
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3x8 reps |
rest: 30s
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Cable Rope Face Pull
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3x8 reps |
rest: 30s
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Barbell Bench Press
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5x6 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Machine Fly
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3x6 reps |
rest: 30s
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Machine Assisted Dip
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3x8 reps |
rest: 30s
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Cable Shoulder Extension
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3x8 reps |
rest: 30s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 30s
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Barbell Deadlift
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6x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x6 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 30s
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T Bar Row
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3x8 reps |
rest: 30s
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Machine Lat Pulldown
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3x8 reps |
rest: 30s
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Machine Assisted Pull-Up
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3x8 reps |
rest: 30s
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Barbell Preacher Curl
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3x8 reps |
rest: 30s
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Cable Rope Face Pull
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3x8 reps |
rest: 30s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 30s
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Barbell Squat
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6x8 reps |
rest: 60s
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Barbell Military Press
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6x8 reps |
rest: 60s
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Barbell Shrug
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4x8 reps |
rest: 30s
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Machine Leg Press
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3x8 reps |
rest: 30s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 30s
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Machine Calf Raise
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3x8 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 30s
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3x8 reps |
rest: 30s
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Cable Rope Face Pull
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3x8 reps |
rest: 30s
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Barbell Front Squat
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3x8 reps |
rest: 30s
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3x8 reps |
rest: 30s
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Machine Ab Crunch
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3x8 reps |
rest: 30s
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3x8 reps |
rest: 30s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 30s
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Barbell Ab Rollout (Kneeling)
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3x8 reps |
rest: 30s
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