Spartan Race Training 4
Bulking
Beginner
Body
Plan Details
The Spartan Race Training 4 routine by nickmutebi is a 10 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
Chest and Triceps
Est. 0 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Wed
Back, Biceps, and Forearm
Est. 0 min
10 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Thu
Back and Legs
Est. 0 min
10 exercises
Barbell Speed Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 0 min
10 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Sat
Abs
Est. 0 min
20 exercises
Oblique Crunch
1 Set x 16 Reps
Leg Raise
1 Set x 16 Reps
Rotational Crunch
1 Set x 8 Reps
Air Bike
1 Set x 16 Reps
Abdominal Pendulum
1 Set x 8 Reps
Stability Ball Crunch
1 Set x 8 Reps
Tuck Crunch
1 Set x 8 Reps
Plank
1 Set
Stability Ball Pull-In
1 Set x 8 Reps
Stability Ball Crunch
1 Set x 8 Reps
Stability Ball Reverse Crunch
1 Set x 8 Reps
Stability Ball Ab Curl
1 Set x 8 Reps
Stability Ball Roman Twist
1 Set x 8 Reps
Alternating Leg Bridge
1 Set x 8 Reps
Alternating Floor Leg Raise
1 Set x 8 Reps
Leg Pull-In
1 Set x 8 Reps
V-Up
1 Set x 8 Reps
Toe Touches
1 Set x 8 Reps
Scissor Kick
1 Set x 8 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 8 Reps
Any
HIIT - Burpee Add
Est. 0 min
10 exercises
Jump Squat
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Leg Swing
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 8 Reps
Dumbbell Split Jump
3 Sets x 8 Reps
Any
HIIT - Add Sprints
Est. 0 min
10 exercises
Kettlebell One-Arm Push Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Plank
3 Sets
Pull-Up
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Knee to Chest to Leg Raise
3 Sets x 8 Reps
Running
1 Set
Rowing
1 Set
Any
HIIT - Add Farmer Walk
Est. 0 min
10 exercises
Flutter Kick
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Any
HIIT - Add Shoulder Tap
Est. 0 min
10 exercises
Jump Squat
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Exercise Dome Push-Up
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Any
HIIT - Strength
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Knee Raise (Rotational)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
