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This is an altered 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 Tricep Extension (Supine)
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3x6 reps |
rest: 60s
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Barbell Incline Bench Press
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3x6 reps |
rest: 120s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 60s
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Barbell Decline Bench Press
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3x8 reps • 60s |
rest: 60s
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Dumbbell Pullover
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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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Machine Fly
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3x6 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps • 60s |
rest: 60s
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Back Hyperextension
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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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Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Hammer Curl
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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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Dumbbell Bicep Curl (Supine Wide Grip)
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
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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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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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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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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Barbell Lunge
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3x6 reps |
rest: 60s
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Barbell Shoulder Press
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3x6 reps |
rest: 60s
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Weight Plate Shrug
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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3x8 reps |
rest: 60s
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Dumbbell Alternating Arnold Press
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3x8 reps |
rest: 60s
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Barbell Push Press Behind the Neck
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Jump Squat
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3x8 reps |
rest: 60s
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Cable Pull Through
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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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V-Up
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3x8 reps |
rest: 60s
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Hanging Leg Raise
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3x12 reps |
rest: 60s
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Kettlebell Leg Pass
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3x8 reps |
rest: 60s
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Dumbbell Single-Leg Cobra
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3x8 reps |
rest: 60s
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Kettlebell Advanced Windmill
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3x8 reps • 60s |
rest: 60s
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Barbell Seated Twist
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3x8 reps |
rest: 60s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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