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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.
Barbell Bench Press
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3x6 reps |
rest: 120s
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Barbell Incline Bench Press
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3x6 reps |
rest: 120s
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Dip
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3x8 reps |
rest: 60s
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Machine Fly
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3x6 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x6 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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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 Skull Crusher (Reverse Grip)
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3x8 reps |
rest: 60s
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Barbell Curl (Close Grip)
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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 Alternating Reverse Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating 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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Dumbbell Bent-Over Row
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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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Barbell Rear Press
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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 Deadlift
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3x6 reps |
rest: 120s
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Barbell Bent-Over Row
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3x6 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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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 Incline 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 One-Arm Row
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x16 reps |
rest: 60s
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Leg Raise
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3x16 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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3x12 reps |
rest: 60s
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Decline Crunch
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3x12 reps |
rest: 60s
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Bodyweight Lunge
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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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Barbell Lateral Lunge
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3x8 reps |
rest: 60s
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Kettlebell Goblet Squat
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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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Machine Leg Press
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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 Seated Leg Curl
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3x8 reps |
rest: 60s
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Reverse Hyper (Flat Bench)
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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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Stability Ball Hamstring Curl to Bridge
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3x8 reps |
rest: 60s
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