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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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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Leverage Decline Chest Press
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x6 reps |
rest: 120s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Machine Fly
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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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Barbell Decline Bench Press (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 60s
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Dip
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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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Barbell Seated Tricep Extension
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Machine Dip
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3x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown
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3x8 reps |
rest: 60s
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Dumbbell Incline Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Alternating Tricep Kickback
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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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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Machine Shoulder Press
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3x8 reps |
rest: 60s
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Machine Deltoid Raise
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3x8 reps |
rest: 60s
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Barbell Snatch Shrug
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x8 reps |
rest: 45s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 45s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Machine Vertical Row (Reverse Grip)
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x6 reps |
rest: 120s
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Machine Iso Lateral High Row
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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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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Barbell 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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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Dumbbell Seated Curl
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3x8 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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3x8 reps |
rest: 60s
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Cable Dual Overhead Curl
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3x8 reps |
rest: 60s
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Barbell Squat
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3x6 reps |
rest: 120s
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Hack Squat
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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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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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Calf Machine Shoulder Shrug
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3x8 reps |
rest: 60s
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Decline Crunch
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3x12 reps |
rest: 60s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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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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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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Hanging Leg Raise
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3x12 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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Pull-Up (Hammer Grip)
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3x8 reps |
rest: 60s
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Machine Assisted Pull-Up
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3x8 reps |
rest: 60s
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