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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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3x8 reps |
rest: 60s
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Machine Fly
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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 Fly
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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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Barbell Decline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Pullover
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3x8 reps |
rest: 60s
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Leverage Incline Chest Press
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Barbell Upright Row
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Alternating Front Raise
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3x8 reps |
rest: 60s
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Machine Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Cable Elevated Row
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3x8 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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V Bar Pull-Up
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Cable V Bar Pulldown
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3x8 reps |
rest: 60s
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T Bar Row
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3x8 reps |
rest: 60s
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Leverage Machine Iso Row
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3x8 reps |
rest: 60s
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Leverage Machine High Row
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3x8 reps |
rest: 60s
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One-Arm Hang
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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3x8 reps |
rest: 60s
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Dumbbell Concentration 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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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Preacher Curl Machine
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Preacher Curl
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x6 reps |
rest: 120s
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Machine Fly
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3x6 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x6 reps |
rest: 120s
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Barbell Tricep Extension (Supine)
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3x6 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 60s
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Cable High Pulley Tricep Extension
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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T Bar Row
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3x8 reps |
rest: 60s
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Cable V Bar Pulldown
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Cable Elevated Row
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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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EZ Bar Curl
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3x8 reps |
rest: 60s
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Cable Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Dumbbell Upright Row
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3x8 reps |
rest: 60s
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Barbell Front Raise
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3x8 reps |
rest: 60s
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Cable Shrug
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3x8 reps |
rest: 60s
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Dumbbell Alternating Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Hammer Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Alternating Press
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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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 Leg Press (Narrow Stance)
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3x8 reps |
rest: 60s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
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Machine Hip Adduction
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x16 reps |
rest: 60s
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Leg Raise
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3x16 reps |
rest: 60s
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Air Bike
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3x16 reps |
rest: 60s
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Hanging Leg Raise
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3x12 reps |
rest: 60s
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Decline Crunch
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3x12 reps |
rest: 60s
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