Gettin’ Swole!
Bulking
Beginner
Dumbbell
Plan Details
The Gettin’ Swole! routine by NolanTab is a 5 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
Shoulders and Legs
Est. 81 min
10 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Shoulder Press
8 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Wed
Back, Biceps, and Forearm
Est. 89 min
10 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Dumbbell Incline Bench Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
9 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Fri
Chest and Triceps
Est. 104 min
12 exercises
Barbell Bench Press
6 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Sat
Abs
Est. 41 min
6 exercises
Oblique Crunch
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Air Bike
3 Sets x 16 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Any
Cardio
Est. 62 min
1 exercise
Elliptical Training
3 Sets
