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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 Bench Press
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5x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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5x8 reps |
rest: 60s
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Barbell Skull Crusher (Reverse Grip)
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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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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Leverage Decline Chest Press
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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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Decline Crunch
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3x8 reps |
rest: 60s
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Barbell Military Press
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3x8 reps |
rest: 60s
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Machine One-Arm Pulldown
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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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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Machine Iso Lateral High Row
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3x8 reps |
rest: 60s
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EZ Bar Curl (Reverse Grip)
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3x8 reps |
rest: 60s
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EZ Bar Curl
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Barbell Deep Squat
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Walking Lunge
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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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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x8 reps |
rest: 60s
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Barbell Military Press
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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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 Reverse Fly
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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 Seated Row
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3x8 reps |
rest: 60s
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Cable Reverse Fly
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3x8 reps |
rest: 60s
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Dumbbell Seated One-Arm Wrist Curl
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Deep Squat
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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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Machine Single-Leg Extension
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Dumbbell Calf Raise
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3x8 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x8 reps |
rest: 60s
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Treadmill Running
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3x8 reps |
rest: 60s
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