My Workouts
Bulking
Beginner
Machine strength
Plan Details
The My Workouts routine by Joel Bass is a 31 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
Any
Angie Weighted
Est. 38 min
4 exercises
Cable Lat Pulldown (Wide Grip)
1 Set x 100 Reps
Machine Bench Press
1 Set x 100 Reps
Cable Seated Crunch
3 Sets x 10 Reps
Dumbbell Squat
1 Set x 100 Reps
Any
Morning Shoulders
Est. 26 min
5 exercises
Cable Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Any
Dumbbell Shoulders
Est. 23 min
5 exercises
Dumbbell Alternating Press
2 Sets x 10 Reps
Dumbbell Front Raise
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Shoulder Press
2 Sets x 10 Reps
Any
Shoulders
Est. 27 min
5 exercises
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Any
Tabata Strength
Est. 47 min
17 exercises
Machine Bench Press
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell Squat
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Machine Bench Press
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell Squat
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Dumbbell Deadlift
1 Set x 10 Reps
Dumbbell Fly
1 Set x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Dumbbell Deadlift
1 Set x 10 Reps
Dumbbell Fly
1 Set x 10 Reps
Burpees
3 Sets x 10 Reps
Any
Biceps
Est. 29 min
5 exercises
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Any
Back & Biceps
Est. 38 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Any
Dumbbell Arms
Est. 27 min
5 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Any
Pull Ups
Est. 38 min
12 exercises
Pull-Up
1 Set x 10 Reps
Chin-Up (Close Grip)
1 Set x 10 Reps
Pull-Up (Hammer Grip)
1 Set x 10 Reps
Chin-Up (Mixed Grip)
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Gorilla Chin-Up with Crunch
1 Set x 10 Reps
Pull-Up
1 Set x 10 Reps
Chin-Up (Close Grip)
1 Set x 10 Reps
Pull-Up (Hammer Grip)
1 Set x 10 Reps
Chin-Up (Mixed Grip)
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Gorilla Chin-Up with Crunch
1 Set x 10 Reps
Any
Push Up & Sit Up
Est. 31 min
12 exercises
Push-Up
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Push-Up (Wide Hand)
1 Set x 10 Reps
Crunch
1 Set x 10 Reps
Push-Up (Close Hand)
1 Set x 10 Reps
Cross Body Crunch
1 Set x 10 Reps
Push-Up to Side Plank
1 Set x 10 Reps
Air Bike
1 Set x 10 Reps
Stability Ball Push-Up
1 Set x 10 Reps
Leg Raise
1 Set x 10 Reps
Plank
1 Set
Weight Plate Rotation
1 Set x 10 Reps
Any
Push Ups
Est. 15 min
1 exercise
Push-Up
6 Sets x 25 Reps
Any
Shoulders & Arms
Est. 48 min
9 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Any
Chest & Back
Est. 55 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Deadlift
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Any
Back & Legs
Est. 53 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Deadlift
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Standing Leg Curl
3 Sets x 12 Reps
Any
Legs
Est. 33 min
6 exercises
Dumbbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Any
Dumbbell All
Est. 73 min
13 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Arnold Press
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Any
Morning Chest
Est. 28 min
5 exercises
Push-Up
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Any
Back
Est. 33 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Deadlift
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Any
Chest & Shoulders
Est. 39 min
7 exercises
Machine Bench Press
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Any
Morning Bicep
Est. 27 min
5 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Any
Total Body
Est. 65 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Any
Push Ups & Pull Ups
Est. 30 min
10 exercises
Pull-Up
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Chin-Up (Close Grip)
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Pull-Up (Hammer Grip)
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Chin-Up (Mixed Grip)
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Any
Chest and Legs
Est. 55 min
10 exercises
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Any
Abs
Est. 55 min
11 exercises
Sit-Up
3 Sets x 20 Reps
Leg Raise
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Crunch with Hands Overhead
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Any
Chest
Est. 52 min
10 exercises
Push-Up
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Stability Ball Push-Up
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Push-Up to Side Plank
3 Sets x 10 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 10 Reps
Any
Chest & Bicep
Est. 28 min
5 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Any
P90X Chest & Back
Est. 41 min
7 exercises
Push-Up
3 Sets x 10 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Any
Home Gym
Est. 48 min
10 exercises
Machine Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Any
Morning Back
Est. 27 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Deadlift
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Any
Dumbbell Biceps
Est. 24 min
5 exercises
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Bicep Curls In & Out
2 Sets x 16 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Static Arm Curls
2 Sets x 16 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Any
Running
Est. 32 min
1 exercise
Running
1 Set
