Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
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.
Weighted Crunch
|
3x8 reps |
rest: 30s
|
||
Weight Plate Russian Twist
|
3x8 reps |
rest: 30s
|
||
Air Bike
|
3x8 reps |
rest: 30s
|
||
Sit-Up
|
3x8 reps |
rest: 30s
|
||
Cross Body Crunch
|
3x8 reps |
rest: 30s
|
||
Side Bridge
|
3x8 reps |
rest: 30s
|
||
Oblique Crunch
|
3x8 reps |
rest: 30s
|
||
Leg Raise
|
3x8 reps |
rest: 30s
|
||
Crunch
|
3x8 reps |
rest: 30s
|
||
Plank
|
3x8 reps |
rest: 30s
|
||
Scissor Kick
|
3x8 reps |
rest: 30s
|
||
Leg Pull-In
|
3x8 reps |
rest: 30s
|
||
Forearm Plank with Hip Abduction
|
3x8 reps |
rest: 30s
|
||
Side Jacknife
|
3x8 reps |
rest: 30s
|
||
Decline Bench Leg Raise
|
3x8 reps |
rest: 30s
|
||
Decline Reverse Crunch
|
3x8 reps |
rest: 30s
|
||
Bench Weighted Decline Crunch
|
3x8 reps |
rest: 30s
|
||
Decline Oblique Crunch
|
3x8 reps |
rest: 30s
|
||
Seated Leg Tuck
|
3x8 reps |
rest: 30s
|
Cable Kneeling Crunch
|
3x8 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
3x8 reps |
rest: 30s
|
||
Cable Reverse Crunch
|
3x8 reps |
rest: 30s
|
||
Parallel Bar Leg Raise
|
3x8 reps |
rest: 30s
|
||
Machine Ab Crunch
|
3x8 reps |
rest: 60s
|
||
3x8 reps |
rest: 30s
|
|||
3x8 reps |
rest: 30s
|
|||
3x8 reps |
rest: 30s
|
Seated Trunk Rotation
|
3x8 reps |
rest: 60s
|
||
Back Stretch
|
3x8 reps |
rest: 60s
|
||
Seated Rotation
|
3x8 reps |
rest: 60s
|
||
Back Hyperextension
|
3x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x6 reps |
rest: 120s
|
||
Barbell Bent-Over Row
|
3x6 reps |
rest: 60s
|
||
Barbell Shrug
|
3x8 reps |
rest: 30s
|
||
Dumbbell Upright Row
|
3x8 reps |
rest: 30s
|
||
Dumbbell One-Arm Row
|
3x8 reps |
rest: 60s
|
Seated Trunk Rotation
|
3x8 reps |
rest: 30s
|
||
Back Stretch
|
3x8 reps |
rest: 30s
|
||
Seated Rotation
|
3x8 reps |
rest: 30s
|
||
Cable V Bar Pulldown
|
3x8 reps |
rest: 30s
|
||
Cable Rear Pulldown (Wide Grip)
|
3x8 reps |
rest: 30s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x8 reps |
rest: 30s
|
||
Cable Seated Row
|
3x8 reps |
rest: 30s
|
||
Cable Front Lat Pulldown (Close Grip)
|
3x8 reps |
rest: 30s
|
||
Dual Cable Triceps Extension
|
3x8 reps |
rest: 30s
|
||
T Bar Row
|
3x8 reps |
rest: 30s
|
||
T Bar Row
|
3x8 reps |
rest: 30s
|
||
Machine Assisted Pull-Up
|
3x8 reps |
rest: 30s
|
||
Machine Assisted Chin-Up
|
3x8 reps |
rest: 30s
|
||
Machine Assisted Pull-Up (Hammer Grip)
|
3x8 reps |
rest: 30s
|
||
Leverage Machine High Row
|
3x8 reps |
rest: 30s
|
||
Machine Back Extension
|
3x8 reps |
rest: 30s
|
||
Machine Lat Pulldown
|
3x8 reps |
rest: 30s
|
Cable Bicep Curl
|
3x8 reps |
rest: 60s
|
||
Cable Reverse Curl
|
3x8 reps |
rest: 60s
|
||
Cable One-Arm Bicep Curl
|
3x8 reps |
rest: 60s
|
||
Cable Dual Overhead Curl
|
3x8 reps |
rest: 60s
|
||
Preacher Curl Machine
|
3x8 reps |
rest: 60s
|
Bicep Stretch
|
3x8 reps |
rest: 30s
|
||
Dumbbell Alternating Hammer Curl
|
3x8 reps |
rest: 30s
|
||
Dumbbell Concentration Curl
|
3x8 reps |
rest: 30s
|
||
Barbell Preacher Curl
|
3x8 reps |
rest: 30s
|
||
EZ Bar Preacher Curl (Close Grip)
|
3x8 reps |
rest: 30s
|
||
EZ Bar Curl
|
3x8 reps |
rest: 30s
|
Treadmill Running
|
1x0 reps |
rest: 60s
|
||
Rowing
|
1x0 reps |
rest: 60s
|
||
Step Machine
|
1x0 reps |
rest: 60s
|
||
Jump Rope
|
1x0 reps |
rest: 60s
|
||
Walking
|
1x0 reps |
rest: 60s
|
Isometric Chest Press
|
3x8 reps |
rest: 60s
|
||
Weighted Drop Push-Up
|
3x8 reps |
rest: 60s
|
||
Barbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Barbell Decline Bench Press
|
3x8 reps |
rest: 60s
|
||
Barbell Bench Press (Wide Grip)
|
3x8 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Pullover
|
3x8 reps |
rest: 60s
|
Isometric Chest Press
|
3x8 reps |
rest: 30s
|
||
Weighted Drop Push-Up
|
3x8 reps |
rest: 30s
|
||
Cable Cross-Over
|
3x8 reps |
rest: 30s
|
||
Cable Lower Chest Raise
|
3x8 reps |
rest: 30s
|
||
Leverage Incline Chest Press
|
3x8 reps |
rest: 30s
|
||
Machine Inner Chest Press
|
3x8 reps |
rest: 30s
|
||
Leverage Decline Chest Press
|
3x8 reps |
rest: 30s
|
||
Machine Fly
|
3x8 reps |
rest: 30s
|
||
Machine Bench Press
|
3x8 reps |
rest: 30s
|
||
3x8 reps |
rest: 30s
|
Wrist Circles
|
3x8 reps |
rest: 60s
|
||
Wrist Roller
|
3x8 reps |
rest: 60s
|
||
Barbell Wrist Curl (Posterior)
|
3x8 reps |
rest: 60s
|
||
Barbell Reverse Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Wrist Curl (Palms Up)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Wrist Curl (Palms Down)
|
3x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Wrist Curl (Pronated)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Wrist Curl (Neutral Grip)
|
3x8 reps |
rest: 60s
|
Wrist Circles
|
3x8 reps |
rest: 30s
|
||
Wrist Roller
|
3x8 reps |
rest: 30s
|
||
Kneeling Forearm Stretch
|
3x8 reps |
rest: 30s
|
||
Cable Reverse Curl
|
3x8 reps |
rest: 30s
|
||
Cable One-Arm Reverse Curl
|
3x8 reps |
rest: 30s
|
||
Weight Plate Hand Squeeze
|
3x8 reps |
rest: 30s
|
Bridge
|
3x8 reps |
rest: 60s
|
||
Glute Kickback
|
3x8 reps |
rest: 60s
|
||
Posterior Lower Leg Stretch
|
3x8 reps |
rest: 60s
|
||
Barbell Lateral Lunge
|
3x8 reps |
rest: 60s
|
||
Knee to Chest (Supine)
|
3x8 reps |
rest: 60s
|
||
Leg Lift
|
3x8 reps |
rest: 60s
|
||
Iron Cross Stretch
|
3x8 reps |
rest: 60s
|
||
Hip Adduction
|
3x8 reps |
rest: 60s
|
||
Glute Stretch
|
3x8 reps |
rest: 60s
|
||
Knee Across the Body
|
3x8 reps |
rest: 60s
|
||
Hip Abduction
|
3x8 reps |
rest: 60s
|
||
Hip Abduction
|
3x8 reps |
rest: 30s
|
||
Barbell Hip Thrust
|
3x8 reps |
rest: 60s
|
||
Cable Hip Abduction
|
3x8 reps |
rest: 60s
|
||
Cable Pull Through
|
3x8 reps |
rest: 60s
|
||
Smith Machine Split Squat
|
3x8 reps |
rest: 60s
|
||
Machine Hip Abduction
|
3x8 reps |
rest: 30s
|
||
Machine Hip Adduction
|
3x8 reps |
rest: 30s
|
||
3x8 reps |
rest: 30s
|
Posterior Capsule Stretch
|
3x8 reps |
rest: 30s
|
||
Shoulder Circles
|
3x8 reps |
rest: 30s
|
||
Side Wrist Pull
|
3x8 reps |
rest: 30s
|
||
Upward Stretch
|
3x8 reps |
rest: 30s
|
||
Barbell Shrug
|
3x8 reps |
rest: 60s
|
||
Barbell Military Press (Seated)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Reverse Fly
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Front Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Alternating Arnold Press
|
3x8 reps |
rest: 60s
|
||
Weight Plate Front Raise
|
3x8 reps |
rest: 60s
|
Posterior Capsule Stretch
|
3x8 reps |
rest: 30s
|
||
Shoulder Circles
|
3x8 reps |
rest: 30s
|
||
Upward Stretch
|
3x8 reps |
rest: 30s
|
||
Cable Deltoid Raise
|
3x8 reps |
rest: 30s
|
||
Cable Internal Rotation
|
3x8 reps |
rest: 30s
|
||
Machine Deltoid Raise
|
3x8 reps |
rest: 30s
|
||
Machine Reverse Fly
|
3x8 reps |
rest: 30s
|
||
Machine Reverse Fly
|
3x8 reps |
rest: 30s
|
||
Machine Shoulder Press
|
3x8 reps |
rest: 30s
|
||
Leverage Shoulder Press
|
3x8 reps |
rest: 30s
|
||
Machine Lateral Shoulder Raise
|
3x8 reps |
rest: 30s
|
Barbell Tricep Extension (Supine)
|
3x6 reps |
rest: 60s
|
||
Dumbbell Alternating Tricep Kickback
|
3x8 reps |
rest: 30s
|
||
Dumbbell Tricep Extension
|
3x8 reps |
rest: 30s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x8 reps |
rest: 30s
|
||
Dumbbell One-Arm Tricep Extension
|
3x8 reps |
rest: 30s
|
||
Dumbbell Incline Tricep Extension
|
3x8 reps |
rest: 30s
|
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
3x8 reps |
rest: 30s
|
||
Cable One-Arm Tricep Pushdown
|
3x8 reps |
rest: 30s
|
||
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
3x8 reps |
rest: 30s
|
||
Cable Tricep Pushdown (Rope)
|
3x8 reps |
rest: 30s
|
||
Cable High Pulley Tricep Extension
|
3x8 reps |
rest: 30s
|
||
Cable Shoulder Extension
|
3x8 reps |
rest: 30s
|
||
Dip
|
3x8 reps |
rest: 30s
|
||
Machine Dip
|
3x8 reps |
rest: 30s
|
||
Machine Seated Tricep Dip
|
3x8 reps |
rest: 30s
|
||
Machine Tricep Extension
|
3x8 reps |
rest: 30s
|