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Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 5 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.
Smith Machine Split Squat
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15x4 reps |
rest: 60s
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Cable Pull Through
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15x4 reps |
rest: 60s
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Barbell Hip Thrust
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15x4 reps |
rest: 60s
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Reverse Hyper (Flat Bench)
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15x4 reps |
rest: 60s
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Posterior Lower Leg Stretch
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15x4 reps |
rest: 60s
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Glute Kickback
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15x4 reps |
rest: 60s
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Flutter Kick
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15x4 reps |
rest: 60s
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Machine Single-Leg Press
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15x4 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 45s
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Barbell Shoulder Press
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15x4 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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15x4 reps |
rest: 60s
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Cable Seated Row
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15x4 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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15x4 reps |
rest: 60s
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Cable V Bar Pulldown
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15x4 reps |
rest: 60s
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Dumbbell Upright Row
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15x4 reps |
rest: 60s
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Cable Front Raise
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15x4 reps |
rest: 60s
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Machine Fly
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15x4 reps |
rest: 60s
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Dumbbell Bench Press
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15x4 reps |
rest: 60s
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Machine Leg Curl (Prone)
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15x4 reps |
rest: 60s
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Machine Leg Extension
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15x4 reps |
rest: 60s
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Machine Leg Press
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15x4 reps |
rest: 60s
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Machine Seated Leg Curl
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15x4 reps |
rest: 60s
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Smith Machine Squat
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15x4 reps |
rest: 60s
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Machine Hip Adduction
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15x4 reps |
rest: 60s
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Barbell Bench Squat
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15x4 reps |
rest: 60s
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Barbell Decline Bench Lunge
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15x4 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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15x4 reps |
rest: 60s
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Cable Shoulder Extension
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15x4 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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15x4 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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15x4 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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15x4 reps |
rest: 60s
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Cable Pulldown Bicep Curl
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15x4 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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15x4 reps |
rest: 60s
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Preacher Curl Machine
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15x4 reps |
rest: 60s
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Smith Machine Split Squat
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15x4 reps |
rest: 60s
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Cable Pull Through
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15x4 reps |
rest: 60s
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Barbell Glute Bridge
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15x4 reps |
rest: 60s
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Barbell Hip Thrust
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15x4 reps |
rest: 60s
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Machine Single-Leg Press
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15x4 reps |
rest: 60s
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Single-Leg Glute Bridge
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15x4 reps |
rest: 60s
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Reverse Hyper (Flat Bench)
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15x4 reps |
rest: 60s
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Band Hip Lift
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15x4 reps |
rest: 60s
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Machine Ab Crunch
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15x4 reps |
rest: 60s
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Dumbbell Side Bend
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15x4 reps |
rest: 60s
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Alternating Leg Bridge
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15x4 reps |
rest: 60s
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Forearm Plank with Hip Abduction
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15x4 reps |
rest: 60s
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Leg Slide
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15x4 reps |
rest: 60s
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Decline Bench Alternating Leg Raise
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15x4 reps |
rest: 60s
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