28-Day Home Bulking
Bulking
Beginner
Body
Plan Details
The 28-Day Home Bulking routine by JefitTeam is a 28 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a unique 28-day home, bulking program. It's unique because, typically, bulking programs use heavy weights. This plan will use only your bodyweight and some basic exercise props (like weight plates). The key will be the design of the plan. We use supersets placed in strategic locations in the workout. Following each week the volume of work (sets x reps.) will increase. Work hard! A typical week will look like this: Day 1; Upper body Day 2: Lower body Day 3: Core work Day 4: Upper body Day 5: Lower body Day 6: Core work Day 7: Foam Roll & Work on Flexibility Stay Strong Together, MICHAEL WOOD, CSCS
Routine detail
Day 1
Upper Body
Est. 40 min
9 exercises
Bird Dog
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Clap Push-Up
3 Sets x 6 Reps
Arm Circles
1 Set x 15 Reps
Weight Plate Front Raise
2 Sets x 10,8 Reps
Weight Plate High Front Raise
2 Sets x 10,8 Reps
Weight Plate Reverse Curl
2 Sets x 10 Reps
Towel Tricep Extension
2 Sets x 10 Reps
Day 2
Lower Body
Est. 23 min
6 exercises
Day 3
Core Circuit
Est. 16 min
6 exercises
Day 4
Upper Body
Est. 30 min
7 exercises
Day 5
Lower Body
Est. 23 min
6 exercises
Day 6
Core Circuit
Est. 16 min
6 exercises
Day 7
Foam Roll & Flexibility
Est. 27 min
11 exercises
Day 8
Upper Body
Est. 45 min
9 exercises
Day 9
Lower Body
Est. 24 min
6 exercises
Day 10
Core Circuit
Est. 16 min
6 exercises
Day 11
Upper Body
Est. 46 min
9 exercises
Day 12
Lower Body
Est. 25 min
6 exercises
Day 13
Core Circuit
Est. 16 min
6 exercises
Day 14
Foam Roll & Flexibility
Est. 25 min
10 exercises
Day 15
Upper Body
Est. 47 min
9 exercises
Day 16
Lower Body
Est. 25 min
6 exercises
Day 17
Core Circuit
Est. 16 min
6 exercises
Day 18
Upper Body
Est. 39 min
9 exercises
Day 19
Lower Body
Est. 27 min
6 exercises
Day 20
Core Circuit
Est. 17 min
6 exercises
Day 21
Foam Roll & Flexibility
Est. 25 min
10 exercises
Day 22
Upper Body
Est. 45 min
9 exercises
Day 23
Lower Body
Est. 32 min
6 exercises
Day 24
Core Circuit
Est. 17 min
6 exercises
Day 25
Upper Body
Est. 47 min
9 exercises
Day 26
Lower Body
Est. 30 min
6 exercises
Day 27
Core Circuit
Est. 17 min
6 exercises
Day 28
Foam Roll & Flexibility
Est. 26 min
10 exercises
