Jefit Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Jefit Beginner Routine routine by rambuine is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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 for 4 to 6 weeks of performing. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Legs 1
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Tue
Upper body
Est. 0 min
8 exercises
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Legs 2
Est. 0 min
8 exercises
Smith Machine Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Fri
Chest and Trip
Est. 0 min
7 exercises
Machine Bench Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Dip
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Sat
Back and Biceps
Est. 0 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
