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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 Deadlift
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3x10 reps |
rest: 60s
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Hack Squat
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3x10 reps |
rest: 60s
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Kettlebell Single-Leg Deadlift
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3x10 reps |
rest: 60s
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Machine Leg Extension
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3x10 reps |
rest: 60s
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Barbell Glute Bridge
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3x10 reps |
rest: 60s
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Dumbbell Step-Up
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3x10 reps |
rest: 60s
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Smith Machine Single-Leg Calf Raise
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3x10 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Hack Squat
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3x10 reps |
rest: 60s
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Dumbbell Lunge
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3x10 reps |
rest: 60s
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Barbell Hip Thrust
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3x10 reps |
rest: 60s
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Dumbbell Step-Up
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3x8 reps |
rest: 60s
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Smith Machine Single-Leg Calf Raise
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3x10 reps |
rest: 60s
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Cable Wood Chop
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3x8 reps |
rest: 60s
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Weighted Pull-Up
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x10 reps |
rest: 60s
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Cable V Bar Pulldown
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3x10 reps |
rest: 60s
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Barbell Bent-Over Row
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3x10 reps |
rest: 60s
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Cable Rope Face Pull
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3x10 reps |
rest: 60s
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Dumbbell Rear Delt Row
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3x8 reps |
rest: 60s
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Decline Crunch
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3x10 reps |
rest: 60s
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Pull-Up (Hammer Grip)
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3x10 reps |
rest: 60s
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Barbell Military Press
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Barbell Rear Delt Row
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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3x10 reps |
rest: 60s
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Cable Rope Face Pull
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3x10 reps |
rest: 60s
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Stability Ball Pull-In
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3x10 reps |
rest: 60s
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