First 4 weeka
Bulking
Intermediate
Machine strength
Plan Details
The First 4 weeka routine by skuhns3 is a 5 day workout plan. It is an intermediate 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
Day 1
Back, Biceps, and Forearm
Est. 69 min
10 exercises
Barbell Deadlift
5 Sets x 5 Reps
Neutral Grip Wide Lat Pull Downs
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Rope Cable Pullover
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
wide,mid,neutral chins
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Dumbbell Shrug Pump
2 Sets x 8 Reps
Day 2
Legs and Abs(Quad)
Est. 67 min
11 exercises
SSB Front Squats
4 Sets x 10 Reps
Leg Ext. Hip Closed/Open
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
DB Pump Lunges
2 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Calf Raise Machine
3 Sets x 8 Reps
Bodyweight Calf Raise
2 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
Crunch with Hands Overhead
2 Sets x 8 Reps
Bench Leg Raise (Supine)
2 Sets x 8 Reps
Day 3
Chest, Triceps, Traps
Est. 50 min
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
2 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Cable Lower Chest Raise
2 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 8 Reps
Day 4
Shoulders, Tris, Abs
Est. 71 min
11 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Alternating Front/Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Rev Grip Pushdowns
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
2 Sets x 8 Reps
Dumbbell Shrug Pump
2 Sets x 8 Reps
Day 5
Legs and Abs(Hams)
Est. 51 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Leg Press Ham Emph.
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Calf Raise Machine
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
