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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.
Dumbbell Bench Press
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4x6 reps |
rest: 60s
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Barbell Bench Press
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4x6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x6 reps |
rest: 60s
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Barbell Incline Bench Press
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4x6 reps |
rest: 60s
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Dumbbell Incline Fly
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4x6 reps |
rest: 60s
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Cable Cross-Over
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4x6 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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4x6 reps |
rest: 60s
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Bench Dip
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4x6 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x6 reps |
rest: 60s
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Cable Shoulder Extension
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4x6 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x6 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x6 reps |
rest: 60s
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Dumbbell Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Fly
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3x12 reps |
rest: 60s
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Cable Cross-Over
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3x12 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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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 One-Arm Tricep Pushdown (Reverse Grip)
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3x12 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x12 reps |
rest: 60s
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Bench Dip
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3x12 reps |
rest: 60s
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Barbell Deadlift
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4x6 reps |
rest: 60s
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Barbell Bent-Over Row
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4x6 reps |
rest: 60s
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Barbell Preacher Curl
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4x6 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x6 reps |
rest: 60s
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Cable Seated Row
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4x6 reps |
rest: 60s
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4x6 reps |
rest: 60s
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Back Hyperextension
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4x6 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x6 reps |
rest: 60s
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Cable Rope Hammer Curl
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4x10 reps |
rest: 60s
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Cable Bicep Curl
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4x6 reps |
rest: 60s
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Cable One-Arm Bicep Curl
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3x10 reps |
rest: 60s
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Cable Reverse Curl
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4x6 reps |
rest: 60s
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Barbell Squat
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4x6 reps |
rest: 60s
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Machine Leg Press
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4x6 reps |
rest: 60s
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Dumbbell Lunge
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4x6 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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4x6 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x6 reps |
rest: 60s
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Calf Press On Leg Press
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4x6 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x6 reps |
rest: 60s
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Dumbbell Alternating Front Raise
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4x6 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x6 reps |
rest: 60s
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4x6 reps |
rest: 60s
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4x6 reps |
rest: 60s
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Cable Internal Rotation
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4x6 reps |
rest: 60s
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Decline Crunch
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3x12 reps |
rest: 60s
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Dumbbell Side Bend
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4x15 reps |
rest: 60s
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Jackknife Sit-Up
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4x12 reps |
rest: 60s
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Rotational Crunch
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4x10 reps |
rest: 60s
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Weight Plate Rotation
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4x12 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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