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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 Incline Bench Press
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3x6 reps |
rest: 120s
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Dip
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3x8 reps |
rest: 60s
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Machine Fly
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3x6 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x6 reps |
rest: 60s
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Leg Raise
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3x16 reps |
rest: 60s
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Air Bike
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3x16 reps |
rest: 60s
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Decline Crunch
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3x12 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Sit-Up
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Leg Pull-In
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3x8 reps |
rest: 60s
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Mighty Pose
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3x8 reps |
rest: 60s
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Side Bridge
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3x8 reps |
rest: 60s
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Hip Raise
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3x8 reps |
rest: 60s
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Wide Leg Stretch
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x16 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Dumbbell Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Cable One-Arm Lat Pulldown
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3x8 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Down)
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3x8 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Wrist Curl (Pronated)
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3x8 reps |
rest: 60s
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Dumbbell Supinated One-Arm Wrist Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Cable Bicep Curl
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3x8 reps |
rest: 60s
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Cable One-Arm Bicep Curl
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3x8 reps |
rest: 60s
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Single-Leg Calf Raise
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3x8 reps |
rest: 60s
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Band Calf Raise
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3x8 reps |
rest: 60s
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Knee Circles
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3x8 reps |
rest: 60s
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Soleus and Achilles Stretch
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3x8 reps |
rest: 60s
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Bench Calf Stretch
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3x8 reps |
rest: 60s
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Running
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1x0 reps |
rest: 60s
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Bodyweight Calf Raise
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3x8 reps |
rest: 60s
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Ankle Circles
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3x8 reps |
rest: 60s
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Single-Leg Calf Raise
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3x8 reps |
rest: 60s
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Knee Circles
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3x8 reps |
rest: 60s
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Wall Calf Stretch
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3x8 reps |
rest: 60s
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Band Seated Calf Stretch
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Iron Cross
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3x8 reps |
rest: 60s
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Cable Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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3x8 reps |
rest: 60s
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Cable Front Raise
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3x8 reps |
rest: 60s
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Bodyweight Wall Squat
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Bodyweight Step-Up
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3x8 reps |
rest: 60s
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Bodyweight Calf Raise
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3x8 reps |
rest: 60s
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Band Seated Calf Stretch
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3x8 reps |
rest: 60s
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