StrongLifts 5x5 Jefit Beginner Hybrid Routine

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2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Stronglifts 5x5 Jefit Built-in Bulking Hybrid Routine For Beginners.

This routine was designed for bodybuilding beginners who want to gain muscle.

This 3 day split routine consists of chest, shoulders, back, arms and legs training for 12 weeks of performing.

The goal of this routine is to gain maximum amount of strength while keeping fat gain at minimum.

StrongLifts 5x5 workout A:
Squat, Bench Press, Barbell Row

StrongLifts 5x5 workout B:
Squat, Overhead Press, Deadlift

Monday
Wednesday
Friday

Chest and Triceps 18 exercises, 3 hrs 34 mins

Barbell Squat	11x12 reps	rest: 90s
Barbell Bench Press	9x12 reps	rest: 90s
Barbell Deadlift	5x12 reps	rest: 180s
Barbell Bent-Over Row	6x12 reps	rest: 90s
Barbell Military Press	8x12 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x12 reps	rest: 90s
Dip	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Machine Assisted Dip	5x5 reps	rest: 60s
Machine Assisted Pull-Up (Hammer Grip)	5x5 reps	rest: 60s
Machine Assisted Chin-Up	5x5 reps	rest: 60s
Machine Assisted Pull-Up	5x5 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s

Back and Biceps 17 exercises, 3 hrs 26 mins

Barbell Squat	11x12 reps	rest: 90s
Barbell Military Press	8x12 reps	rest: 90s
Barbell Bench Press	9x12 reps	rest: 90s
Barbell Deadlift	5x12 reps	rest: 180s
Barbell Bent-Over Row	6x12 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Machine Assisted Dip	5x5 reps	rest: 60s
Machine Assisted Pull-Up (Hammer Grip)	5x5 reps	rest: 60s
Machine Assisted Chin-Up	5x5 reps	rest: 60s
Machine Assisted Pull-Up	5x5 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s

Shoulders and Legs 17 exercises, 3 hrs 25 mins

Barbell Squat	11x12 reps	rest: 90s
Barbell Military Press	8x12 reps	rest: 90s
Barbell Bench Press	9x12 reps	rest: 90s
Barbell Deadlift	5x12 reps	rest: 180s
Barbell Bent-Over Row	6x12 reps	rest: 90s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Machine Assisted Dip	5x5 reps	rest: 60s
Machine Assisted Pull-Up (Hammer Grip)	5x5 reps	rest: 60s
Machine Assisted Chin-Up	5x5 reps	rest: 60s
Machine Assisted Pull-Up	5x5 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s