Basic Push/Pull/Legs
Bulking
Beginner
Barbell
Plan Details
The Basic Push/Pull/Legs routine by KyleLiftsDonuts is a 7 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 and Triceps
Est. 36 min
7 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Cable Lower Chest Raise
2 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Tue
Back, Biceps, and Forearm
Est. 42 min
7 exercises
Barbell Deadlift
5 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Wed
Shoulders and Legs
Est. 50 min
8 exercises
Barbell Squat
7 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Fri
Chest and Triceps
Est. 35 min
6 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Sat
Back, Biceps, and Forearm
Est. 53 min
9 exercises
Barbell Deadlift
6 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Curl
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Sun
Shoulders and Legs
Est. 68 min
11 exercises
Barbell Squat
6 Sets x 8 Reps
Barbell Military Press
6 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
BB OHP burnout drop set
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
isolateral shoulder press
3 Sets x 8 Reps
Any
Abs
Est. 18 min
4 exercises
Machine Ab Crunch
3 Sets x 8 Reps
torso rotation
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
