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Jefit Built-in Bulking Routine For Beginners.
This routine was designed for bodybuilding beginners who want to gain muscle.
This 6 day split routine consists of chest, shoulders, back, arms and legs training for 4 to 6 weeks of performing.
The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Dumbbell Bent-Over Row
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4x8 reps |
rest: 90s
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Dumbbell Pullover
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4x8 reps |
rest: 90s
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Dumbbell Deadlift
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4x8 reps |
rest: 90s
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Dumbbell Concentration Curl
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4x8 reps |
rest: 90s
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Dumbbell Bicep Curl
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4x8 reps |
rest: 90s
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Dumbbell Seated Hammer Curl
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4x8 reps |
rest: 90s
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Dumbbell Seated Wrist Curl
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4x8 reps |
rest: 90s
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Dumbbell Reverse Wrist Curl
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4x8 reps |
rest: 90s
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Dumbbell Plie Squat
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4x8 reps |
rest: 90s
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4x8 reps |
rest: 90s
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Dumbbell Calf Raise
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4x8 reps |
rest: 90s
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Bodyweight Calf Raise
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4x8 reps |
rest: 90s
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Glute Kickback
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4x8 reps |
rest: 90s
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Leg Raise
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4x8 reps |
rest: 90s
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Alternating Heel Touch
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4x8 reps |
rest: 90s
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Crunch
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4x8 reps |
rest: 90s
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Dumbbell Decline Bench Press
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4x8 reps |
rest: 90s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 90s
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Dumbbell Fly
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4x8 reps |
rest: 90s
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Dumbbell Tricep Extension (Supine)
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4x8 reps |
rest: 90s
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Bench Dip
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4x8 reps |
rest: 90s
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Dumbbell Seated Bent-Over Reverse Fly
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4x8 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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4x8 reps |
rest: 90s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 90s
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Dumbbell Bent-Over Row
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3x15 reps |
rest: 60s
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Dumbbell Pullover
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3x15 reps |
rest: 60s
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Dumbbell Deadlift
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3x15 reps |
rest: 60s
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Back Extension (Prone)
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3x12 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x15 reps |
rest: 0s
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Dumbbell Bicep Curl
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3x15 reps |
rest: 0s
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Dumbbell Seated Wrist Curl
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3x15 reps |
rest: 60s
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Dumbbell Reverse Wrist Curl
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3x15 reps |
rest: 60s
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Dumbbell Squat
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3x15 reps |
rest: 60s
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Dumbbell Reverse Lunge
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3x15 reps |
rest: 60s
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Dumbbell Seated Calf Raise
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3x15 reps |
rest: 60s
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Bodyweight Calf Raise
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3x15 reps |
rest: 60s
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Hip Adduction
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3x15 reps |
rest: 60s
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Leg Raise
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3x15 reps |
rest: 60s
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Alternating Heel Touch
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3x15 reps |
rest: 60s
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Crunch
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3x15 reps |
rest: 60s
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Dumbbell Decline Bench Press
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3x15 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x15 reps |
rest: 60s
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Dumbbell Fly
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3x15 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x15 reps |
rest: 0s
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Bench Dip
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3x15 reps |
rest: 0s
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Dumbbell Seated Bent-Over Reverse Fly
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3x15 reps |
rest: 60s
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Dumbbell Cuban Press
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3x15 reps |
rest: 0s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 0s
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