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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 Bench 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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Dumbbell Incline Fly With A Twist
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3x8 reps |
rest: 60s
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Dumbbell Pullover
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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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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x8 reps |
rest: 60s
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Crunch
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3x8 reps |
rest: 60s
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Cross Body Crunch
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3x8 reps |
rest: 60s
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Barbell Deep Squat
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x8 reps |
rest: 60s
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Barbell Seated Calf Raise
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3x8 reps |
rest: 60s
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Bridge
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3x8 reps |
rest: 60s
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Crunch
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3x8 reps |
rest: 60s
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Leg Raise
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Barbell Upright Row
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3x8 reps |
rest: 60s
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Barbell Clean and Jerk
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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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Barbell Curl
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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3x8 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Down)
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3x8 reps |
rest: 60s
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Crunch
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3x8 reps |
rest: 60s
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Air Bike
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Fly
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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 Bent-Over Row
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x8 reps |
rest: 60s
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Crunch
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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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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Front Squat
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3x8 reps |
rest: 60s
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Barbell Hack Squat
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3x8 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x8 reps |
rest: 60s
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Barbell Seated Calf Raise
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3x8 reps |
rest: 60s
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Crunch
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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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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Barbell Push Press
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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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Dumbbell Concentration Curl
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4x8 reps |
rest: 60s
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Barbell Seated Tricep Extension
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3x8 reps |
rest: 60s
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Barbell Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Lunge Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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3x8 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Down)
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x8 reps |
rest: 60s
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Crunch
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3x8 reps |
rest: 60s
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