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Jun 5th 2018

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4 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Chest and Triceps 14 exercises, 2 hrs 6 mins

Barbell Bench Press	3x10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 120s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Pullover	4x10 reps	rest: 60s
Dumbbell Incline Fly	4x11 reps	rest: 60s
Cable Cross-Over	4x11 reps	rest: 60s
Leverage Incline Chest Press	4x11 reps	rest: 60s

back 9 exercises, 2 hrs 17 mins

Chin-Up	4x12 reps	rest: 60s
Pull-Up	4x12 reps	rest: 60s
Barbell Row	4x12 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x12 reps	rest: 60s
Back Hyperextension	4x12 reps	rest: 60s
Barbell Shrug	4x99 reps	rest: 60s
Cable Upright Row	4x99 reps	rest: 60s

Back, Biceps, and Forearm 19 exercises, 3 hrs 39 mins

EZ Bar Curl	4x12 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	4x12 reps	rest: 60s
Dumbbell Concentration Curl	4x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable V Bar Pulldown	3x10 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	4x12 reps	rest: 60s
Machine Shoulder Press	4x11 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x12 reps	rest: 60s
Dumbbell Bent-Over Raise	4x12 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x12 reps	rest: 60s
Dumbbell Alternating Front Raise	4x12 reps	rest: 60s
Barbell Shrug	4x99 reps	rest: 60s
Barbell Upright Row	4x99 reps	rest: 60s

arms to jello 12 exercises, 1 hr 52 mins

Barbell Preacher Curl	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 60s
Dumbbell Spider Curl	3x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
EZ Bar Close Grip Curl	3x21 reps	rest: 60s
EZ Bar Curl	3x21 reps	rest: 60s
Dumbbell Tricep Extension	4x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 60s
Machine Assisted Dip	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x21 reps	rest: 60s

Great... Leg day 19 exercises, 2 hrs 59 mins

Elliptical Training	0x0 reps	rest: 20s
Barbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Barbell Squat	10x8 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Machine Leg Press	6x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Machine Leg Press	4x5 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Machine Leg Extension	4x5 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x8 reps	rest: 60s
Machine Calf Raise	4x5 reps	rest: 60s
Machine Leg Curl (Prone)	7x6 reps	rest: 60s
Barbell Squat	4x5 reps	rest: 120s
Machine Leg Extension	7x6 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s

Abs 6 exercises, 41 mins

Oblique Crunch	3x16 reps	rest: 60s
Leg Raise	3x16 reps	rest: 60s
Air Bike	3x16 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s
Plank	3x8 reps	rest: 60s