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Kris 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.
PS. Make it slower
Jump Rope
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1x0 reps |
rest: 60s
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Crunches
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3x8 reps |
rest: 60s
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Reverse Crunch
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3x8 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Dumbbell Wood Chops
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Side Bridge
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3x8 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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3x8 reps |
rest: 60s
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Dumbbell Standing Bent Over One Arm Triceps Extension
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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 Wide Grip Bench Press
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3x8 reps |
rest: 60s
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Barbell Neck 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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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Single Bench Dip
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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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Push Up
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3x8 reps |
rest: 60s
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Jump Rope
|
1x0 reps |
rest: 60s
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Jump Rope
|
1x0 reps |
rest: 60s
|
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Crunches
|
3x8 reps |
rest: 60s
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||
Oblique Crunches
|
3x8 reps |
rest: 60s
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Reverse Crunch
|
3x8 reps |
rest: 60s
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Hanging Leg Raise
|
3x8 reps |
rest: 60s
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Hanging Knee Raise
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3x8 reps |
rest: 60s
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Dumbbell Wood Chops
|
3x8 reps |
rest: 60s
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Plank
|
3x8 reps |
rest: 60s
|
||
Side Bridge
|
3x8 reps |
rest: 60s
|
||
Jump Rope
|
1x0 reps |
rest: 60s
|
Jump Rope
|
1x0 reps |
rest: 60s
|
||
Crunches
|
3x8 reps |
rest: 60s
|
||
Reverse Crunch
|
3x8 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Wood Chops
|
3x8 reps |
rest: 60s
|
||
Plank
|
3x8 reps |
rest: 60s
|
||
Side Bridge
|
3x8 reps |
rest: 60s
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||
Dumbbell Concentration Curls
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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 Close Grip Standing Curl
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3x8 reps |
rest: 60s
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Barbell Bicep Drag Curl
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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 Good Morning
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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 Romanian Deadlift
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3x8 reps |
rest: 60s
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Barbell Rear Delt Row
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3x8 reps |
rest: 60s
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Barbell Reverse Grip Bent Over Row
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3x8 reps |
rest: 60s
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Barbell Bent One Arm Row
|
3x8 reps |
rest: 60s
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Barbell Drag Curl
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3x8 reps |
rest: 60s
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Barbell Neck Press
|
3x8 reps |
rest: 60s
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Barbell Behind The Back Wrist Curl
|
3x8 reps |
rest: 60s
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Jump Rope
|
1x0 reps |
rest: 60s
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Jump Rope
|
1x0 reps |
rest: 60s
|
||
Crunches
|
3x8 reps |
rest: 60s
|
||
Oblique Crunches
|
3x8 reps |
rest: 60s
|
||
Reverse Crunch
|
3x8 reps |
rest: 60s
|
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Hanging Leg Raise
|
3x8 reps |
rest: 60s
|
||
Hanging Knee Raise
|
3x8 reps |
rest: 60s
|
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Dumbbell Wood Chops
|
3x8 reps |
rest: 60s
|
||
Plank
|
3x8 reps |
rest: 60s
|
||
Side Bridge
|
3x8 reps |
rest: 60s
|
||
Jump Rope
|
1x0 reps |
rest: 60s
|
Jump Rope
|
1x0 reps |
rest: 60s
|
||
Crunches
|
3x8 reps |
rest: 60s
|
||
Reverse Crunch
|
3x8 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x8 reps |
rest: 60s
|
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Dumbbell Wood Chops
|
3x8 reps |
rest: 60s
|
||
Plank
|
3x8 reps |
rest: 60s
|
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Side Bridge
|
3x8 reps |
rest: 60s
|
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Dumbbell Standing Triceps Extension
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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 Neck 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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Barbell Shoulder Press
|
3x8 reps |
rest: 60s
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Single Bench Dip
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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 Standing Alternating Front and Back Press
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3x8 reps |
rest: 60s
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Barbell Up Right Row
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3x8 reps |
rest: 60s
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Barbell Rear Delt Row To Neck
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3x8 reps |
rest: 60s
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Barbell Curl
|
3x8 reps |
rest: 60s
|
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Barbell Bicep Drag Curl
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3x8 reps |
rest: 60s
|
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Barbell Behind The Back Wrist Curl
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3x8 reps |
rest: 60s
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Barbell Good Morning
|
3x8 reps |
rest: 60s
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Barbell Deadlift
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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 Rear Delt Row
|
3x8 reps |
rest: 60s
|
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Barbell Reverse Grip Bent Over Row
|
3x8 reps |
rest: 60s
|
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Barbell Bent One Arm Row
|
3x8 reps |
rest: 60s
|
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Barbell Squat
|
3x8 reps |
rest: 60s
|
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Barbell Lunge
|
3x8 reps |
rest: 60s
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Barbell Floor Calf Raise
|
3x8 reps |
rest: 60s
|
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Jump Rope
|
1x0 reps |
rest: 60s
|
Jump Rope
|
1x0 reps |
rest: 60s
|
||
Crunches
|
3x8 reps |
rest: 60s
|
||
Oblique Crunches
|
3x8 reps |
rest: 60s
|
||
Reverse Crunch
|
3x8 reps |
rest: 60s
|
||
Hanging Knee Raise
|
3x8 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Wood Chops
|
3x8 reps |
rest: 60s
|
||
Plank
|
3x8 reps |
rest: 60s
|
||
Side Bridge
|
3x8 reps |
rest: 60s
|
||
Jump Rope
|
1x0 reps |
rest: 60s
|