Clean Bulking
Bulking
Beginner
Barbell
Plan Details
The Clean Bulking routine by kpanican is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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.
Routine detail
Mon
Chest and Triceps
Est. 240 min
28 exercises
Jump Rope
1 Set
Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Reverse Tricep Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 8 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 8 Reps
Dumbbell Incline One Arm Hammer Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Jump Rope
1 Set
Wed
Back Biceps and Forearm
Est. 240 min
28 exercises
Jump Rope
1 Set
Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Superman
3 Sets
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 8 Reps
Jump Rope
1 Set
Fri
Legs and Shoulders
Est. 240 min
28 exercises
Jump Rope
1 Set
Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Barbell Alternating Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Barbell Seated Press
3 Sets x 8 Reps
Barbell Alternating Front and Back Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Rear Delt Row to Neck
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Barbell Snatch Shrug
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Barbell Round the World Shoulder Stretch
3 Sets
Dumbbell One-Arm Press (Palms In)
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Jump Rope
1 Set
Sat
Full Body
Est. 240 min
28 exercises
Jump Rope
1 Set
Crunch
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Side Bridge
3 Sets
Abdominal Pendulum
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Alternating Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Rear Delt Row to Neck
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Jump Rope
1 Set
