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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.
Calf Press On Leg Press
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell 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 Leg Extension
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3x8 reps |
rest: 60s
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Machine Calf Raise
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3x8 reps |
rest: 60s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
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Machine Hip Adduction
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Press (Stability Ball)
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3x8 reps |
rest: 60s
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Cable Decline Chest Fly
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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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Chest and Shoulder Stretch
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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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Machine Inner Chest Press
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3x8 reps |
rest: 60s
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Barbell Seated Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Reverse Fly
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3x8 reps |
rest: 60s
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Cable Elevated Row
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Barbell Front Raise
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3x8 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Weight Plate Front Raise
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3x8 reps |
rest: 60s
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Push-Up (Close Hand)
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell 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 Leg Extension
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3x8 reps |
rest: 60s
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Machine Hip Adduction
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3x8 reps |
rest: 60s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
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Machine Calf Raise
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3x8 reps |
rest: 60s
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Barbell Bicep Drag Curl
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3x8 reps |
rest: 60s
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Barbell Wrist Curl (Palms Up)
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3x8 reps |
rest: 60s
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Barbell Wrist Curl (Palms Down)
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3x8 reps |
rest: 60s
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Cable High Pulley Tricep Extension
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3x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 60s
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Weighted Tricep Dip
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3x8 reps |
rest: 60s
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Kettlebell Arnold Press
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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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Cable Rope Lat Pulldown
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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4x8 reps |
rest: 60s
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Leverage Decline Chest Press
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3x8 reps |
rest: 60s
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Machine Reverse Fly
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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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Push-Up (Close Hand)
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3x8 reps |
rest: 60s
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Stability Ball Weighted Sit-Up
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3x8 reps |
rest: 60s
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Bench Rotational 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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Decline Bench Ab Reach
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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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Ab Draw Leg Slide
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3x8 reps |
rest: 60s
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Barbell Ab Rollout
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3x8 reps |
rest: 60s
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