Jefit Week Workout Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Week Workout Routine routine by Ralli109 is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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.
Routine detail
Mon
Workout
Est. 0 min
6 exercises
Cable Leg Kickback
6 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Tue
Workout
Est. 0 min
6 exercises
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Single-Leg Press
6 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Wed
Workout
Est. 0 min
7 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Thu
Workout
Est. 0 min
5 exercises
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Fri
Workout
Est. 0 min
6 exercises
Plank
3 Sets
Weight Plate Rotation
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Sat
Workout
Est. 0 min
5 exercises
Cable Leg Kickback
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Sun
Workout
Est. 0 min
8 exercises
Lateral Stretch
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Kneeling Back Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Back Bend
3 Sets x 8 Reps
Bridge
3 Sets
Double Leg Stretch
3 Sets x 8 Reps
Hip Flexor Stretch
3 Sets x 8 Reps
