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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.
Barbell Deadlift
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3x12 reps |
rest: 60s
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Barbell Bent-Over Row
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Back Hyperextension
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3x12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 60s
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Preacher Curl Machine
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3x12 reps |
rest: 60s
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Cable Bicep Curl
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3x12 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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Hack Squat
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3x12 reps |
rest: 60s
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Barbell Squat
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Machine Seated Calf Raise
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3x12 reps |
rest: 60s
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Cable Leg Kickback
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3x12 reps |
rest: 60s
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Barbell Bench Press
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3x12 reps |
rest: 60s
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Machine Fly
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3x12 reps |
rest: 60s
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Leverage Incline Chest Press
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3x12 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Cable Flat Bench Fly
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x12 reps |
rest: 60s
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Weighted Tricep Dip
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3x12 reps |
rest: 60s
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Leverage Shoulder Press
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3x12 reps |
rest: 60s
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Cable Front Raise
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3x12 reps |
rest: 60s
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Machine Reverse Fly
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3x12 reps |
rest: 60s
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Cable Rear Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x12 reps |
rest: 60s
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Dumbbell Alternating Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Seated Front Raise (Hammer)
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3x12 reps |
rest: 60s
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Band Upright Row
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3x12 reps |
rest: 60s
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Cable Pull Through
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3x12 reps |
rest: 60s
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Glute Kickback
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3x12 reps |
rest: 60s
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Single-Leg Kickback
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3x12 reps |
rest: 60s
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Knee Across the Body
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3x12 reps |
rest: 60s
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Barbell Glute Bridge
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3x12 reps |
rest: 60s
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Glute Stretch
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3x12 reps |
rest: 60s
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Bodyweight Lunge
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3x12 reps |
rest: 60s
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Bodyweight Side Lunge
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3x12 reps |
rest: 60s
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Bodyweight Step-Up
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3x12 reps |
rest: 60s
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Stability Ball Wall Squat
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3x12 reps |
rest: 60s
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Box Side to Side Shuffle
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3x12 reps |
rest: 60s
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