Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
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
|
3x6 reps |
rest: 120s
|
||
Barbell Incline Bench Press
|
3x6 reps |
rest: 120s
|
||
Dip
|
3x8 reps |
rest: 60s
|
||
Machine Fly
|
3x6 reps |
rest: 60s
|
||
Barbell Lying Triceps Extension
|
3x6 reps |
rest: 60s
|
||
Dumbbell Bent Arm Pullover
|
3x8 reps |
rest: 60s
|
||
Dumbbell Tricep Kickback
|
3x8 reps |
rest: 60s
|
||
Triceps Pushdown - Rope
|
3x8 reps |
rest: 60s
|
||
Cable Rope Triceps Pushdown
|
3x8 reps |
rest: 60s
|
||
Cable Rope Overhead Triceps Extension
|
3x8 reps |
rest: 60s
|
||
Dumbbell Palms In Bench Press
|
4x15 reps |
rest: 30s
|
Barbell Deadlift
|
3x6 reps |
rest: 120s
|
||
Barbell Bent Over Row
|
3x6 reps |
rest: 60s
|
||
Wide Grip Lat Pulldown
|
3x8 reps |
rest: 60s
|
||
Barbell Curl
|
3x8 reps |
rest: 60s
|
||
Incline Dumbbell Curl
|
3x8 reps |
rest: 60s
|
||
Alternate Hammer Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Bent Over Row
|
3x8 reps |
rest: 60s
|
||
T Bar Row
|
3x8 reps |
rest: 60s
|
||
Full Range Of Motion Lat Pulldown
|
3x8 reps |
rest: 60s
|
||
Dumbbell Palms In Bent Over Row
|
3x8 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Bicep Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Hammer Curls
|
3x8 reps |
rest: 60s
|
||
Dumbbell One Arm Seated Wrist Curl
|
3x8 reps |
rest: 60s
|
||
Weight Plate Pinch
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lying Supination
|
3x8 reps |
rest: 60s
|
Dumbbell Lateral Raise
|
3x10 reps |
rest: 30s
|
||
Dumbbell Front Raise
|
3x10 reps |
rest: 30s
|
||
Wide Grip Lat Pulldown
|
3x10 reps |
rest: 30s
|
||
Barbell Shoulder Press
|
3x10 reps |
rest: 30s
|
||
Dumbbell One Arm Shoulder Press
|
3x10 reps |
rest: 30s
|
||
Dumbbell Arnold Press
|
3x10 reps |
rest: 30s
|
||
Barbell Ab Rollout on Knees
|
4x15 reps |
rest: 30s
|
||
plate flips
|
4x15 reps |
rest: 30s
|
Dumbbell Bicep Curl
|
3x10 reps |
rest: 30s
|
||
Barbell Incline Bench Press
|
3x10 reps |
rest: 30s
|
||
Cable High Pulley Overhead Tricep Extension
|
4x15 reps |
rest: 30s
|
||
Dumbbell Bent Arm Pullover
|
4x15 reps |
rest: 30s
|
||
Dumbbell Bench Press
|
4x15 reps |
rest: 30s
|
||
cable pullover
|
4x15 reps |
rest: 30s
|
||
cable skullcrusher
|
4x15 reps |
rest: 30s
|
||
Barbell Incline Close Grip Bench Press
|
4x15 reps |
rest: 30s
|
||
Dumbbell One Arm Supinated Triceps Extension
|
4x15 reps |
rest: 30s
|
Barbell Squat
|
5x6 reps |
rest: 120s
|
||
Barbell Shoulder Press
|
3x6 reps |
rest: 60s
|
||
Dumbbell Shoulder Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x8 reps |
rest: 60s
|
||
Barbell Shrug
|
3x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x8 reps |
rest: 60s
|
||
Dumbbell Front Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Arnold Press
|
3x8 reps |
rest: 60s
|
||
Barbell Front Raise
|
3x8 reps |
rest: 60s
|
||
Seated Calf Raise
|
4x15 reps |
rest: 30s
|
||
Leg Press
|
5x15 reps |
rest: 30s
|
||
Calf Press On Leg Press
|
5x15 reps |
rest: 30s
|
||
Lying Leg Curls
|
4x15 reps |
rest: 30s
|
||
barbell walking lunges
|
4x15 reps |
rest: 30s
|
||
plate flips
|
4x15 reps |
rest: 30s
|
||
Barbell Ab Rollout on Knees
|
4x15 reps |
rest: 30s
|
||
barbell bench / dumbell leg raise
|
4x15 reps |
rest: 30s
|
Oblique Crunches
|
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
|
Wide Grip Lat Pulldown
|
3x10 reps |
rest: 30s
|
||
Barbell Shoulder Press
|
3x10 reps |
rest: 30s
|
||
Leverage Machine Iso Row
|
4x15 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
4x15 reps |
rest: 30s
|
||
Dumbbell Upright Row
|
4x15 reps |
rest: 30s
|
||
banded side bends
|
4x15 reps |
rest: 30s
|
||
Cable Shrug
|
4x15 reps |
rest: 30s
|
||
dead stop bentover rows
|
4x15 reps |
rest: 30s
|
||
up and over military press
|
4x15 reps |
rest: 30s
|
||
Dumbbell Arnold Press
|
4x15 reps |
rest: 30s
|
||
Close Grip Front Lat Pulldown
|
4x15 reps |
rest: 30s
|
||
nose breakers
|
4x15 reps |
rest: 30s
|
Barbell Close Grip Bench Press
|
3x10 reps |
rest: 30s
|
||
Cable Overhead Curl
|
3x10 reps |
rest: 30s
|
||
Dumbbell Alternate Bicep Curl
|
3x10 reps |
rest: 30s
|
||
incline barbell skullcrusher
|
4x15 reps |
rest: 30s
|
||
Cable Rope Triceps Pushdown
|
4x15 reps |
rest: 30s
|
||
Dumbbell One Arm Triceps Extension
|
4x15 reps |
rest: 30s
|
||
barbell bench / dumbell leg raise
|
4x15 reps |
rest: 30s
|
||
bench seated barbell curl
|
4x15 reps |
rest: 30s
|
||
Dumbbell Alternate Hammer Curl
|
4x15 reps |
rest: 30s
|
Wide Grip Lat Pulldown
|
3x10 reps |
rest: 30s
|
||
Leg Press
|
3x10 reps |
rest: 30s
|
||
nose breakers
|
3x10 reps |
rest: 30s
|
||
Leg Extensions
|
3x10 reps |
rest: 30s
|
||
Seated Calf Raise
|
3x10 reps |
rest: 30s
|
||
Calf Press On Leg Press
|
3x10 reps |
rest: 30s
|
||
Barbell Squat
|
4x15 reps |
rest: 30s
|
||
Cable Straight Arm Push Down
|
4x15 reps |
rest: 30s
|
||
Barbell Ab Rollout on Knees
|
3x10 reps |
rest: 30s
|
||
Barbell Deadlift
|
3x10 reps |
rest: 30s
|
||
Barbell Bent Over Row
|
3x10 reps |
rest: 30s
|
||
banded side bends
|
4x15 reps |
rest: 30s
|
Barbell Incline Bench Press
|
4x15 reps |
rest: 30s
|
||
Dumbbell Alternate Bicep Curl
|
4x15 reps |
rest: 30s
|
||
Dumbbell Shoulder Shrug
|
4x15 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
4x15 reps |
rest: 30s
|
||
plate flips
|
4x15 reps |
rest: 30s
|
||
Weight Plate Pinch
|
4x15 reps |
rest: 30s
|
||
Machine Inner Chest Press
|
4x15 reps |
rest: 30s
|
||
Cable Reverse Grip Triceps Pushdown
|
4x15 reps |
rest: 30s
|
Leg Press
|
4x15 reps |
rest: 30s
|
||
Seated Calf Raise
|
4x15 reps |
rest: 30s
|
||
Hack Squat
|
4x15 reps |
rest: 30s
|
||
Leg Extensions
|
4x15 reps |
rest: 30s
|
||
Barbell Stiff-Legged Deadlift
|
4x15 reps |
rest: 30s
|
||
Calf Press On Leg Press
|
4x15 reps |
rest: 30s
|
||
banded side bends
|
4x15 reps |
rest: 30s
|
||
Cable Oblique Twists
|
4x15 reps |
rest: 30s
|
||
Weight Plate Pinch
|
4x15 reps |
rest: 30s
|
Wide Grip Lat Pulldown
|
3x10 reps |
rest: 30s
|
||
Barbell Deadlift
|
3x10 reps |
rest: 30s
|
||
Barbell Bent Over Row
|
3x10 reps |
rest: 30s
|
||
banded reverse flyes
|
3x10 reps |
rest: 30s
|
||
Leverage Machine Iso Row
|
5x15 reps |
rest: 30s
|
||
banded wide lat pulldowns
|
4x15 reps |
rest: 30s
|
Wide Grip Lat Pulldown
|
4x15 reps |
rest: 30s
|
||
Barbell Incline Bench Press
|
4x15 reps |
rest: 30s
|
||
Barbell Bench Press
|
4x15 reps |
rest: 30s
|
||
Dumbbell Fly
|
4x15 reps |
rest: 30s
|
||
Dip
|
4x15 reps |
rest: 30s
|
||
Weight Plate Pinch
|
4x15 reps |
rest: 30s
|
||
plate pinch bench press
|
4x15 reps |
rest: 30s
|