Nov-Dec '25 - JEFIT

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Nov-Dec '25 - JEFIT

Nov-Dec '25 banner

Nov-Dec '25

AUDIO TIP

Bulking

Advanced

None

Plan Details

The Nov-Dec '25 routine by vimalknair is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

The workout pan I am currently following for the bulk

Routine detail

Day 1

Push Day

Est. 67 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10,10,10,8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12,12,10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 15,8,15,15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 30 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 15 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 20,12,10,0 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 11 Reps

Day 2

Pull day

Est. 65 min

7 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12,10,8,8 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 15,10,8,8 Reps

Cable Grip Lat Pulldown (Narrow Grip) Demonstration

Cable Grip Lat Pulldown (Narrow Grip)

4 Sets x 15,12,12,12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 15,15,10,10 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

3 Sets x 15,12,10 Reps

Cable Behind the Back Wrist Curl Demonstration

Cable Behind the Back Wrist Curl

3 Sets x 15,12,10 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

4 Sets x 8 Reps

Day 3

Leg day

Est. 63 min

7 exercises

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 15,12,10 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 15,12,10,10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15,12,10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 15,12,10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 15,15,0 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 20 Reps

Day 4

Cardio

Est. 152 min

4 exercises

Walking Demonstration

Walking

1 Set

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 30,20,15,12,10 Reps

Weighted Hanging Knee Raise Demonstration

Weighted Hanging Knee Raise

5 Sets x 15,15,15,12,12 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Day 5

Arms day

Est. 73 min

7 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 15,12,10,8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 15,12,10,8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 15,12,10,8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 20,15,15,15 Reps

Cable Behind the Back Wrist Curl Demonstration

Cable Behind the Back Wrist Curl

4 Sets x 15 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

4 Sets x 15 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 8 Reps

Day 6

Chest Back day

Est. 58 min

6 exercises

Machine Fly Demonstration

Machine Fly

4 Sets x 15,12,10,10 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 15,12,10,10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15,12,10,10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15,12,10,10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12,10,8,8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 8 Reps

Day 7

Shoulder Leg

Est. 64 min

6 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 15,12,15,15 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 30,30,25,25 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

4 Sets x 15,15,12,12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 6,8,8,8 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

4 Sets x 15 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 8 Reps