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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.
Push-Up
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3x12 reps |
rest: 45s
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Bench Dip
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3x8 reps |
rest: 45s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 45s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 45s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 45s
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Dumbbell Bent-Over Row
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3x8 reps |
rest: 45s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 45s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 45s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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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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Barbell Decline Bench Press
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3x8 reps |
rest: 60s
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Barbell Bench Press
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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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Bench Push-Up
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3x8 reps |
rest: 60s
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Elevated Push-Up
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3x8 reps |
rest: 60s
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Barbell Bench Press (Wide Grip)
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3x8 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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3x8 reps |
rest: 60s
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Barbell Reverse Curl
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3x8 reps |
rest: 60s
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Kneeling Forearm Stretch
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3x8 reps |
rest: 60s
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Wrist Circles
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3x8 reps |
rest: 60s
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Modified Push-Up to Forearms
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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 Curl (Prone)
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3x8 reps |
rest: 60s
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Barbell Deep Squat
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3x8 reps |
rest: 60s
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Prisoner Squat
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3x8 reps |
rest: 60s
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Bodyweight Lunge
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3x8 reps |
rest: 60s
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Barbell Front Squat
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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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Barbell Hack Squat
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3x8 reps |
rest: 60s
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Barbell Clean Deadlift
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3x8 reps |
rest: 60s
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Barbell Clean
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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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Bodyweight Rear Lunge
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3x8 reps |
rest: 60s
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Bodyweight Walking Lunge
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3x8 reps |
rest: 60s
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Bodyweight Squat
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3x8 reps |
rest: 60s
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Barbell Front Squat
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x8 reps |
rest: 60s
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Bodyweight Calf Raise
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3x8 reps |
rest: 60s
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Barbell Rocking Standing Calf Raise
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3x8 reps |
rest: 60s
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Barbell Calf Raise
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3x8 reps |
rest: 60s
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Single-Leg Calf Raise
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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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Barbell Shoulder 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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Barbell Military Press
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3x8 reps |
rest: 60s
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Barbell Front Raise
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3x8 reps |
rest: 60s
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Barbell Behind the Back Shrug
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3x8 reps |
rest: 60s
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Barbell Push Press
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3x8 reps |
rest: 60s
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Barbell Clean and Jerk
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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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Barbell Romanian Deadlift
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3x8 reps |
rest: 60s
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Barbell Good Morning
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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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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Barbell Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Barbell Tricep Extension
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3x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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Barbell Tricep Press (Supine)
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3x8 reps |
rest: 60s
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Tricep Push-Up
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3x8 reps |
rest: 60s
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Barbell Seated Tricep Extension
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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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Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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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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Barbell Decline Bench Press
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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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Bench Push-Up
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3x8 reps |
rest: 60s
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Barbell Bench Press (Wide Grip)
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3x8 reps |
rest: 60s
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Elevated Push-Up
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3x8 reps |
rest: 60s
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Push-Up (Wide Hand)
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3x8 reps |
rest: 60s
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Field Sports
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1x0 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x8 reps |
rest: 60s
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Bodyweight Calf Raise
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3x8 reps |
rest: 60s
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Ankle Circles
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3x8 reps |
rest: 60s
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Barbell Rocking Standing Calf Raise
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3x8 reps |
rest: 60s
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Barbell Calf Raise
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3x8 reps |
rest: 60s
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Single-Leg Calf Raise
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3x8 reps |
rest: 60s
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Band Calf Raise
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3x8 reps |
rest: 60s
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Single-Leg Calf Raise
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3x8 reps |
rest: 60s
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