nickmutebi

Aug 29th 2023

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Spartan Race Training 4

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10 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Chest and Triceps 10 exercises, 0 min

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Plie Squat	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Seated Single-Leg Calf Raise	3x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Around the World	3x8 reps	rest: 60s

Back, Biceps, and Forearm 10 exercises, 0 min

Barbell Incline Bench Press	3x8 reps	rest: 60s
Jump Squat	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
V-Up	3x8 reps	rest: 60s
Abdominal Pendulum	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s

Back and Legs 10 exercises, 0 min

Barbell Speed Squat	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Barbell Single-Leg Squat	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Single-Leg Squat	3x8 reps	rest: 60s
Cross Body Crunch	3x8 reps	rest: 60s
Weighted Crunch	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s

Shoulders and Legs 10 exercises, 0 min

Barbell Front Squat	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s

Abs 20 exercises, 0 min

Oblique Crunch	1x16 reps	rest: 60s
Leg Raise	1x16 reps	rest: 60s
Rotational Crunch	1x8 reps	rest: 60s
Air Bike	1x16 reps	rest: 60s
Abdominal Pendulum	1x8 reps	rest: 60s
Stability Ball Crunch	1x8 reps	rest: 60s
Tuck Crunch	1x8 reps	rest: 60s
Plank	1x8 reps	rest: 60s
Stability Ball Pull-In	1x8 reps	rest: 60s
Stability Ball Crunch	1x8 reps	rest: 60s
Stability Ball Reverse Crunch	1x8 reps	rest: 60s
Stability Ball Ab Curl	1x8 reps	rest: 60s
Stability Ball Roman Twist	1x8 reps	rest: 60s
Alternating Leg Bridge	1x8 reps	rest: 60s
Alternating Floor Leg Raise	1x8 reps	rest: 60s
Leg Pull-In	1x8 reps	rest: 60s
V-Up	1x8 reps	rest: 60s
Toe Touches	1x8 reps	rest: 60s
Scissor Kick	1x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	1x8 reps	rest: 60s

HIIT - Add Farmer Walk 10 exercises, 0 min

Flutter Kick	3x8 reps	rest: 60s
Jump Squat	3x8 reps	rest: 60s
Box Jump Multiple Response	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Mountain Climber	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Tuck Crunch	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s

HIIT - Add Shoulder Tap 10 exercises, 0 min

Jump Squat	3x8 reps	rest: 60s
Split Jump	3x8 reps	rest: 60s
Cross Body Crunch	3x8 reps	rest: 60s
Dumbbell Jump Squat	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Bench Crunch	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Exercise Dome Push-Up	3x8 reps	rest: 60s
Mountain Climber	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s

HIIT - Add Sprints 10 exercises, 0 min

Kettlebell One-Arm Push Press	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Side Plank	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Deadlift	3x8 reps	rest: 60s
Toe Touches	3x8 reps	rest: 60s
Knee to Chest to Leg Raise	3x8 reps	rest: 60s
Running	1x8 reps	rest: 60s
Rowing	1x8 reps	rest: 60s

HIIT - Burpee Add 10 exercises, 0 min

Jump Squat	3x8 reps	rest: 60s
Split Jump	3x8 reps	rest: 60s
Mountain Climber	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Leg Swing	3x8 reps	rest: 60s
Kettlebell One-Arm Swing	3x8 reps	rest: 60s
Dumbbell Squat to Bicep Curl	3x8 reps	rest: 60s
Dumbbell Split Jump	3x8 reps	rest: 60s

HIIT - Strength 10 exercises, 0 min

Barbell Squat	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Hanging Knee Raise (Rotational)	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Box Jump Multiple Response	3x8 reps	rest: 60s
Kettlebell One-Arm Swing	3x8 reps	rest: 60s
Prisoner Squat	3x8 reps	rest: 60s
Bodyweight Lunge	3x8 reps	rest: 60s
Split Jump	3x8 reps	rest: 60s