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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.
Cable Dual Overhead Curl
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3x8 reps |
rest: 60s
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Machine Bicep Curl (Reverse Grip)
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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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Machine Fly
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3x8 reps |
rest: 60s
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Machine Bench Press
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3x8 reps |
rest: 60s
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Machine Incline Chest Press
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3x8 reps |
rest: 60s
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Barbell Glute Bridge
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3x15 reps |
rest: 60s
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Dumbbell Step-Up
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3x12 reps |
rest: 60s
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Cable Leg Kickback
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3x15 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x15 reps |
rest: 60s
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Machine Seated Leg Curl
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3x15 reps |
rest: 60s
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Assisted Hyperextension
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3x15 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 45s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 45s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 45s
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Dumbbell One-Arm 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 Front Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable V Bar Pulldown
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3x8 reps |
rest: 60s
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Machine Seated Row
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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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Machine Tricep Extension
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3x8 reps |
rest: 60s
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Barbell Bulgarian Split Squat
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3x12 reps |
rest: 60s
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Dumbbell Plie Squat
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3x15 reps |
rest: 60s
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Smith Machine Squat
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3x12 reps |
rest: 60s
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Machine Leg Press (Wide Stance)
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3x15 reps |
rest: 60s
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Machine Hip Adduction
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3x15 reps |
rest: 60s
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Machine Leg Extension
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3x20 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Machine Seated Single-Leg Calf Raise
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3x8 reps |
rest: 60s
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Hack Squat
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3x8 reps |
rest: 60s
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Dumbbell Step-Up
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3x8 reps |
rest: 60s
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Machine Single-Leg Press
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3x8 reps |
rest: 60s
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Kettlebell Open Palm Clean
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3x8 reps |
rest: 60s
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Cable Hip Abduction
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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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