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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.
Barbell Squat
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3x10 reps |
rest: 60s
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Barbell Lunge
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3x10 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x10 reps |
rest: 60s
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Dumbbell Plie Squat
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3x10 reps |
rest: 60s
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Bridge
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3x10 reps |
rest: 60s
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Dumbbell Calf Raise
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3x10 reps |
rest: 60s
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Dumbbell Hamstring Curl
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3x10 reps |
rest: 60s
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Barbell Hip Thrust
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3x10 reps |
rest: 60s
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Bodyweight Step-Up
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3x10 reps |
rest: 60s
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Kneeling Hip Extension
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3x10 reps |
rest: 60s
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Cable Standing Leg Curl
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3x10 reps |
rest: 60s
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Cable Hip Abduction
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3x10 reps |
rest: 60s
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Barbell Deadlift
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3x6 reps |
rest: 120s
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Barbell Bent-Over Row
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3x6 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Machine Assisted Pull-Up
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3x10 reps |
rest: 60s
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Dumbbell Wrist Curl (Neutral Grip)
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3x10 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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3x10 reps |
rest: 60s
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Barbell Behind the Back Shrug
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3x10 reps |
rest: 60s
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Back Hyperextension
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3x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 60s
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Cable Bicep Curl
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3x10 reps |
rest: 60s
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Cable One-Arm Bicep Curl
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3x10 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 60s
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Bicep Stretch
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3x10 reps |
rest: 60s
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Upper Back Stretch
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3x10 reps |
rest: 60s
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Kneeling Lat Stretch
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3x10 reps |
rest: 60s
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Knees to Chest Hug
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3x10 reps |
rest: 60s
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Back Stretch
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3x10 reps |
rest: 60s
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Barbell Bench Press
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3x6 reps |
rest: 120s
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Barbell Incline Bench Press
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3x6 reps |
rest: 120s
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Dip
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Barbell Incline Shoulder Raise
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Raise
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Incline Fly
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3x10 reps |
rest: 60s
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Dumbbell Tricep Kickback
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3x10 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 60s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x10 reps |
rest: 60s
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Barbell Tricep Extension
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3x10 reps |
rest: 60s
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Dumbbell Incline Tricep Extension
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3x10 reps |
rest: 60s
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Bodyweight Wall Squat
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3x10 reps |
rest: 60s
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Barbell Glute Bridge
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3x10 reps |
rest: 60s
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Side Plank
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3x10 reps |
rest: 60s
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Bench Leg and Hip Stretch
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3x10 reps |
rest: 60s
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Hamstring Stretch
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3x10 reps |
rest: 60s
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Band Seated Calf Stretch
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3x10 reps |
rest: 60s
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Seated Hamstring and Calf Stretch
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3x10 reps |
rest: 60s
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Seated Hamstring Stretch
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3x10 reps |
rest: 60s
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Quadricep Stretch
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3x10 reps |
rest: 60s
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World's Greatest Stretch
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3x10 reps |
rest: 60s
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Wide Leg Stretch
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3x10 reps |
rest: 60s
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Assisted Chest Stretch
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3x10 reps |
rest: 60s
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Dynamic Chest Stretch
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3x10 reps |
rest: 60s
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Stability Ball Chest Stretch
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3x10 reps |
rest: 60s
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Chest and Shoulder Stretch
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3x10 reps |
rest: 60s
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Shoulder Stretch
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3x10 reps |
rest: 60s
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Tricep Stretch
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3x10 reps |
rest: 60s
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