PL o Bombado - JEFIT

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PL o Bombado - JEFIT

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PL o Bombado

Bulking

Beginner

Body

Plan Details

The PL o Bombado routine by DBernardo is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Routine detail

Day 1

Legs&Cardio

Est. 63 min

13 exercises

Mountain Climber Demonstration

Mountain Climber

2 Sets x 20 Reps

Bodyweight Rear Lunge Demonstration

Bodyweight Rear Lunge

2 Sets x 16 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

2 Sets x 16 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

2 Sets x 16 Reps

Jump Rope Demonstration

Jump Rope

1 Set

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

2 Sets x 16 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

2 Sets x 16 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

2 Sets x 15 Reps

Running Demonstration

Running

1 Set

Seated Floor Hamstring Stretch Demonstration

Seated Floor Hamstring Stretch

1 Set x 8 Reps

Kneeling Hip Flexor Demonstration

Kneeling Hip Flexor

1 Set x 8 Reps

Hamstring Stretch Demonstration

Hamstring Stretch

1 Set x 8 Reps

Straddle Stretch Demonstration

Straddle Stretch

1 Set x 8 Reps

Day 2

Arms&Abs

Est. 49 min

14 exercises

Burpee Demonstration

Burpee

2 Sets x 10 Reps

Dumbbell Bicep Curl on Stability Ball Demonstration

Dumbbell Bicep Curl on Stability Ball

2 Sets x 16 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

2 Sets x 16 Reps

Oblique Crunch Demonstration

Oblique Crunch

2 Sets x 16 Reps

Abdominal Hip Roll Demonstration

Abdominal Hip Roll

2 Sets x 16 Reps

Toe Touches Demonstration

Toe Touches

2 Sets x 16 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

2 Sets x 16 Reps

Dumbbell Squat to Bicep Curl Demonstration

Dumbbell Squat to Bicep Curl

2 Sets x 16 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

2 Sets x 16 Reps

Stability Ball Leg Lift Demonstration

Stability Ball Leg Lift

2 Sets x 15 Reps

Cross Leg Erector Spinae Demonstration

Cross Leg Erector Spinae

1 Set

Downward Facing Puppy Dog Demonstration

Downward Facing Puppy Dog

1 Set x 15 Reps

Child's Pose (Stability Ball) Demonstration

Child's Pose (Stability Ball)

1 Set x 15 Reps

Stability Ball Back Stretch (Prone) Demonstration

Stability Ball Back Stretch (Prone)

2 Sets

Day 3

Full Body Workout

Est. 85 min

18 exercises

Jump Squat Demonstration

Jump Squat

2 Sets x 16 Reps

Plyo Push-Up Demonstration

Plyo Push-Up

2 Sets x 16 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

2 Sets x 16 Reps

Split Jump Demonstration

Split Jump

2 Sets x 16 Reps

Pino Invertido Demonstration

Pino Invertido

2 Sets x 5 Reps

Air Bike Demonstration

Air Bike

2 Sets x 16 Reps

Leg Pull-In Demonstration

Leg Pull-In

2 Sets x 16 Reps

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

2 Sets x 16 Reps

Mountain Climber Demonstration

Mountain Climber

2 Sets x 20 Reps

Running Demonstration

Running

1 Set

Assisted Chest Stretch Demonstration

Assisted Chest Stretch

2 Sets x 16 Reps

Shoulder Stretch Demonstration

Shoulder Stretch

2 Sets x 16 Reps

Bird Dog Demonstration

Bird Dog

2 Sets x 16 Reps

Cross Leg Erector Spinae Demonstration

Cross Leg Erector Spinae

2 Sets

Bent Knee Side Angle Pose Demonstration

Bent Knee Side Angle Pose

2 Sets x 16 Reps

Wide Leg Stretch Demonstration

Wide Leg Stretch

2 Sets

Crescent Moon Pose Demonstration

Crescent Moon Pose

2 Sets x 16 Reps

Band Seated Calf Stretch Demonstration

Band Seated Calf Stretch

2 Sets x 16 Reps

Day 4

Legs&Glutes

Est. 47 min

15 exercises

Burpee Demonstration

Burpee

2 Sets x 10 Reps

Single-Leg Squat Demonstration

Single-Leg Squat

2 Sets x 16 Reps

Box Side to Side Shuffle Demonstration

Box Side to Side Shuffle

2 Sets x 15 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

2 Sets x 16 Reps

Kettlebell One-Arm Overhead Squat Demonstration

Kettlebell One-Arm Overhead Squat

2 Sets x 16 Reps

Split Jump Demonstration

Split Jump

2 Sets x 16 Reps

Depth Jump Leap Demonstration

Depth Jump Leap

2 Sets x 10 Reps

Jump Rope Demonstration

Jump Rope

1 Set

Bridge Demonstration

Bridge

2 Sets

Flutter Kick Demonstration

Flutter Kick

2 Sets x 16 Reps

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

1 Set x 15 Reps

Iron Cross Stretch Demonstration

Iron Cross Stretch

1 Set x 15 Reps

Straddle Stretch Demonstration

Straddle Stretch

1 Set x 15 Reps

Seated Floor Hamstring Stretch Demonstration

Seated Floor Hamstring Stretch

1 Set x 15 Reps

Kneeling Hip Flexor Demonstration

Kneeling Hip Flexor

1 Set x 15 Reps

Day 5

Arms&Shoulder

Est. 54 min

15 exercises

Mountain Climber Demonstration

Mountain Climber

2 Sets x 20 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

2 Sets x 14 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

2 Sets x 16 Reps

Stability Ball Weight Plate Pullover Demonstration

Stability Ball Weight Plate Pullover

2 Sets x 15 Reps

Dumbbell Alternating Bent-Over Reverse Fly Demonstration

Dumbbell Alternating Bent-Over Reverse Fly

2 Sets x 16 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

2 Sets x 16 Reps

Dumbbell Alternating Shoulder Press Demonstration

Dumbbell Alternating Shoulder Press

2 Sets x 16 Reps

Stability Ball Pull-In Demonstration

Stability Ball Pull-In

2 Sets x 14 Reps

Stability Ball Dip Demonstration

Stability Ball Dip

2 Sets x 14 Reps

Stability Ball Chest Stretch Demonstration

Stability Ball Chest Stretch

2 Sets x 16 Reps

Stability Ball Back Stretch Demonstration

Stability Ball Back Stretch

2 Sets

Child's Pose Demonstration

Child's Pose

2 Sets

Kneeling Forearm Stretch Demonstration

Kneeling Forearm Stretch

2 Sets

Back Stretch Demonstration

Back Stretch

2 Sets x 16 Reps

Cross-Legged Forward Fold Demonstration

Cross-Legged Forward Fold

2 Sets x 16 Reps