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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.
Stability Ball Back Extension
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3x8 reps |
rest: 60s
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Superman
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3x8 reps |
rest: 60s
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Assisted Hyperextension
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3x8 reps |
rest: 60s
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Back Extension (Prone)
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3x8 reps |
rest: 60s
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Stability Ball Weighted Hyperextension
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3x8 reps |
rest: 60s
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Stability Ball Back Extension with Hands Behind Head
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3x8 reps |
rest: 60s
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Leg Raise
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3x16 reps |
rest: 60s
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Decline Crunch
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3x8 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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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Stability Ball Crunch
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3x8 reps |
rest: 60s
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Jackknife Sit-Up
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3x8 reps |
rest: 60s
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Cable Wood Chop
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3x8 reps |
rest: 60s
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Cable Side Bend
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3x8 reps |
rest: 60s
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Rotational Crunch
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3x8 reps |
rest: 60s
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Hanging Leg Raise
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3x12 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
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Barbell Ab Rollout
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3x8 reps |
rest: 60s
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Cable Russian Twist (Stability Ball)
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3x8 reps |
rest: 60s
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Hanging Knee Raise
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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 Bent-Over Row
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3x8 reps |
rest: 60s
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Kettlebell Renegade Row
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3x8 reps |
rest: 60s
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Machine Inverted Row
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3x8 reps |
rest: 60s
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Cable One-Arm Rotational Row
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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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Cable Seated Row
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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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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Row
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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 V Bar Pulldown
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3x8 reps |
rest: 60s
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Dumbbell Deadlift
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3x8 reps |
rest: 60s
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Cable Grip Lat Pulldown (Narrow Grip)
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3x8 reps |
rest: 60s
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Cable Standing Row
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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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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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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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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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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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Dumbbell Tate Press
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3x8 reps |
rest: 60s
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Single-Leg Bench Dip
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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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Dumbbell Alternating Hammer Curl
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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 Bicep Curl
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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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Cable Bicep Curl (Close Grip)
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3x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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Cable Dual Overhead Curl
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3x8 reps |
rest: 60s
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Push-Up (Close Hand)
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3x8 reps |
rest: 60s
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Dumbbell Fly (Stability Ball)
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3x8 reps |
rest: 60s
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Exercise Dome One-Arm Push-Up
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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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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell 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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Push-Up
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 60s
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Dumbbell Deep Push-Up
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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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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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Bench Push-Up
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3x8 reps |
rest: 60s
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Dumbbell Bench Press (Palms in)
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3x8 reps |
rest: 60s
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Dumbbell Pullover on Stability Ball
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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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Dumbbell Calf Raise
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3x8 reps |
rest: 60s
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Dumbbell Seated Calf Raise
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell 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 Leg Press
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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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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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Dumbbell Step-Up
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3x8 reps |
rest: 60s
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Mountain Climber
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3x8 reps |
rest: 60s
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Dumbbell Reverse Lunge
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3x8 reps |
rest: 60s
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Barbell Single-Leg Squat
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3x8 reps |
rest: 60s
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Barbell Glute Bridge
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3x8 reps |
rest: 60s
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Jump Squat
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3x8 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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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 Seated Shoulder Press
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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 One-Arm Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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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 Reverse Fly
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3x8 reps |
rest: 60s
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Cable Deltoid Raise
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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3x8 reps |
rest: 60s
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Kettlebell Turkish Get-Up Squat
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3x8 reps |
rest: 60s
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Cable External Rotation
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3x8 reps |
rest: 60s
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Kettlebell Sumo High Pull
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3x8 reps |
rest: 60s
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Kettlebell Alternating Hang Clean
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3x8 reps |
rest: 60s
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Dumbbell See Saw Press
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3x8 reps |
rest: 60s
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Cable Front Raise
|
3x8 reps |
rest: 60s
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All Fours Quad Stretch
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3x8 reps |
rest: 60s
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Low Back Chair Stretch
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3x8 reps |
rest: 60s
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Hip Stretch
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3x8 reps |
rest: 60s
|
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Cross-Leg Side Stretch (Supine)
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3x8 reps |
rest: 60s
|
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Stability Ball Back Stretch
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3x8 reps |
rest: 60s
|
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Stability Ball Hip Flexor Stretch
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3x8 reps |
rest: 60s
|
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Stability Ball Lat Stretch
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3x8 reps |
rest: 60s
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Iron Cross Stretch
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3x8 reps |
rest: 60s
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Seated Floor Hamstring Stretch
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3x8 reps |
rest: 60s
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Seated Trunk Rotation
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3x8 reps |
rest: 60s
|
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Bird Dog
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3x8 reps |
rest: 60s
|
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Scorpion
|
3x8 reps |
rest: 60s
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