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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.
Decline Crunch
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3x10 reps |
rest: 60s
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Leg Raise
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3x10 reps |
rest: 60s
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Air Bike
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3x10 reps |
rest: 60s
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Machine Ab Crunch
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3x10 reps |
rest: 60s
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Stability Ball Trunk Rotation
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3x10 reps |
rest: 60s
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Cable Wood Chop
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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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Kettlebell Figure Eight
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3x10 reps |
rest: 60s
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Parallel Bar Hip Flexion
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3x10 reps |
rest: 60s
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Plank
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x10 reps |
rest: 60s
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Cable V Bar Pulldown
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4x10 reps |
rest: 60s
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Machine Reverse Fly
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3x10 reps |
rest: 60s
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Machine Seated Row
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3x10 reps |
rest: 60s
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Preacher Curl Machine
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9x10 reps |
rest: 60s
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Calf Machine Shoulder Shrug
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4x10 reps |
rest: 60s
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Machine Ab Crunch
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7x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Machine Assisted Pull-Up
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3x10 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 60s
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Decline Crunch
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3x10 reps |
rest: 60s
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Machine Fly
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5x10 reps |
rest: 60s
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Machine Bench Press
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5x10 reps |
rest: 60s
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Cable Cross-Over
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3x10 reps |
rest: 60s
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Leverage Shoulder Press
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Machine Dip
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6x10 reps |
rest: 60s
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Barbell Wrist Curl (Palms Up)
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3x10 reps |
rest: 60s
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Barbell Wrist Curl (Palms Down)
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3x10 reps |
rest: 60s
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Machine Ab Crunch
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7x10 reps |
rest: 60s
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Leverage Incline Chest Press
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3x10 reps |
rest: 60s
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Machine Calf Raise
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3x10 reps |
rest: 60s
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Cable Incline Fly
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3x10 reps |
rest: 60s
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Decline Crunch
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4x10 reps |
rest: 60s
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Preacher Curl Machine
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9x10 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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9x10 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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6x10 reps |
rest: 60s
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Cable Wood Chop
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5x10 reps |
rest: 60s
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Machine Calf Press
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5x10 reps |
rest: 60s
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Machine Tricep Extension
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5x10 reps |
rest: 60s
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Cable Internal Rotation
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4x10 reps |
rest: 60s
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Calf Machine Shoulder Shrug
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4x10 reps |
rest: 60s
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Preacher Curl Machine
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9x10 reps |
rest: 60s
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Dumbbell Squat
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6x10 reps |
rest: 60s
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Machine Fly
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5x10 reps |
rest: 60s
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Machine Seated Leg Curl
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5x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Calf Raise
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3x10 reps |
rest: 60s
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Cable Wood Chop
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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9x10 reps |
rest: 60s
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Machine Seated Row
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5x10 reps |
rest: 60s
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Dumbbell Deadlift
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5x10 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 60s
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Machine Bench Press
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5x10 reps |
rest: 60s
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Machine Ab Crunch
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7x10 reps |
rest: 60s
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Machine Tricep Extension
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3x10 reps |
rest: 60s
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Machine Calf Raise
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4x10 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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4x10 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 60s
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Machine Dip
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4x10 reps |
rest: 60s
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Parallel Bar Hip Flexion
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3x10 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x10 reps |
rest: 60s
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Machine Leg Press
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5x10 reps |
rest: 60s
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Bench Weighted Decline Crunch
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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Dumbbell Bench Press
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3x10 reps |
rest: 60s
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Calf Press On Leg Press
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4x10 reps |
rest: 60s
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Single-Leg Kickback
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3x10 reps |
rest: 60s
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Machine Hip Abduction
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3x10 reps |
rest: 60s
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Machine Hip Adduction
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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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Dumbbell Bench Press
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5x10 reps |
rest: 60s
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Barbell Curl
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4x10 reps |
rest: 60s
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Barbell Wrist Curl (Palms Up)
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3x10 reps |
rest: 60s
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Barbell Wrist Curl (Palms Down)
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3x10 reps |
rest: 60s
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Plank
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3x10 reps |
rest: 60s
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Side Bridge
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3x10 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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Sit-Up
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4x10 reps |
rest: 60s
|
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Plank
|
4x10 reps |
rest: 60s
|
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Side Bridge
|
4x10 reps |
rest: 60s
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Cobra
|
3x10 reps |
rest: 60s
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Abdominal Pendulum
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3x10 reps |
rest: 60s
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Dumbbell Bicep Curl
|
7x10 reps |
rest: 60s
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Dumbbell Seated One-Arm Tricep Extension
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3x10 reps |
rest: 60s
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Barbell Drag Curl
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3x10 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Hammer Curl
|
4x10 reps |
rest: 60s
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Dumbbell Seated Curl
|
3x10 reps |
rest: 60s
|
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Sit-Up
|
3x10 reps |
rest: 60s
|
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Dumbbell Shoulder Shrug
|
4x10 reps |
rest: 60s
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Dumbbell Bench Press
|
3x10 reps |
rest: 60s
|
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Plank
|
3x10 reps |
rest: 60s
|
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Dumbbell Tricep Extension (Supine)
|
3x10 reps |
rest: 60s
|
Bodyweight Lunge
|
3x10 reps |
rest: 60s
|
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Bodyweight Calf Raise
|
3x10 reps |
rest: 60s
|
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Bodyweight Squat
|
3x10 reps |
rest: 60s
|
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Bridge
|
3x10 reps |
rest: 60s
|
Machine Leg Press
|
6x10 reps |
rest: 60s
|
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Machine Leg Curl (Prone)
|
5x10 reps |
rest: 60s
|
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Machine Seated Leg Curl
|
3x10 reps |
rest: 60s
|
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Machine Calf Raise
|
4x10 reps |
rest: 60s
|
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Machine Leg Extension
|
4x10 reps |
rest: 60s
|
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Cable Pull Through
|
3x10 reps |
rest: 60s
|
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Rowing
|
1x0 reps |
rest: 60s
|
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Indoor Cycling
|
1x0 reps |
rest: 60s
|
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Machine Ab Crunch
|
7x10 reps |
rest: 60s
|
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Machine Hip Abduction
|
3x10 reps |
rest: 60s
|
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Machine Hip Adduction
|
4x10 reps |
rest: 60s
|
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Machine Calf Press
|
4x10 reps |
rest: 60s
|
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Preacher Curl Machine
|
9x10 reps |
rest: 60s
|
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Glute Kickback
|
3x10 reps |
rest: 60s
|
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Treadmill Running
|
1x0 reps |
rest: 60s
|
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Recumbent Bike
|
1x0 reps |
rest: 60s
|
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Walking
|
1x0 reps |
rest: 60s
|
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Step Machine
|
1x0 reps |
rest: 60s
|
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Bench Weighted Decline Crunch
|
3x10 reps |
rest: 60s
|
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Machine Dip
|
9x10 reps |
rest: 60s
|
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Cable Internal Rotation
|
3x10 reps |
rest: 60s
|
||
Barbell Curl
|
3x10 reps |
rest: 60s
|
Step Machine
|
1x0 reps |
rest: 60s
|
3x10 reps |
rest: 60s
|
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Dumbbell Zottman Curl
|
3x10 reps |
rest: 60s
|
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Kettlebell Goblet Squat
|
3x10 reps |
rest: 60s
|
||
Dumbbell Tricep Extension
|
3x10 reps |
rest: 60s
|
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3x10 reps |
rest: 60s
|
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Dumbbell Lateral Raise
|
3x10 reps |
rest: 60s
|
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Dumbbell One-Arm Front Raise
|
3x10 reps |
rest: 60s
|
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Dumbbell Upright Row
|
3x10 reps |
rest: 60s
|
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3x10 reps |
rest: 60s
|
|||
3x10 reps |
rest: 60s
|
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3x10 reps |
rest: 60s
|
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Dumbbell Bicep Curl
|
3x10 reps |
rest: 60s
|