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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.
Rowing
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1x0 reps |
rest: 5s
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Barbell Bench Press
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7x6 reps |
rest: 120s
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Dip
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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4x6 reps |
rest: 120s
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Cable Tricep Pushdown (Rope)
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5x8 reps |
rest: 60s
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Machine Fly
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4x6 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x6 reps |
rest: 60s
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Cable Tricep Kickback
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3x8 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 3s
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Barbell Deadlift
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6x6 reps |
rest: 120s
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Barbell Bent-Over Row
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4x6 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Kettlebell Sumo High Pull
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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4x8 reps |
rest: 60s
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Machine Lat Pulldown
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4x8 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
|
Rowing
|
1x0 reps |
rest: 5s
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Barbell Squat
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6x6 reps |
rest: 120s
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Barbell Shoulder Press
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4x6 reps |
rest: 60s
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Barbell Lunge
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3x6 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x8 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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Machine Leg Extension
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3x8 reps |
rest: 60s
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Barbell Shrug
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4x8 reps |
rest: 60s
|
Treadmill Running
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1x0 reps |
rest: 6s
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Oblique Crunch
|
3x16 reps |
rest: 60s
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Leg Raise
|
3x16 reps |
rest: 60s
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Cable Kneeling Crunch
|
5x8 reps |
rest: 60s
|
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Plank
|
3x8 reps |
rest: 60s
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Air Bike
|
3x16 reps |
rest: 60s
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Hanging Leg Raise
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3x12 reps |
rest: 60s
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Back Hyperextension
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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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Rowing
|
1x0 reps |
rest: 5s
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