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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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3x5 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x6 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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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 Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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3x10 reps |
rest: 60s
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Dual Cable Triceps Extension
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3x10 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 60s
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EZ Bar Tricep Extension
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3x12 reps |
rest: 60s
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Barbell Bent-Over Row
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3x12 reps |
rest: 60s
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Cable Tricep Kickback
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3x15 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x15 reps |
rest: 60s
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Barbell Squat
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3x6 reps |
rest: 120s
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Barbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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3x12 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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3x12 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Down)
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3x12 reps |
rest: 60s
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Dumbbell Lunge
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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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Machine Leg Extension
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3x10 reps |
rest: 60s
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Machine Seated Leg Curl
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3x10 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Reverse Curl
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3x10 reps |
rest: 60s
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Wrist Roller
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3x10 reps |
rest: 60s
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Barbell Squat
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3x12 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x12 reps |
rest: 60s
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Dumbbell Lunge
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x15 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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3x20 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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3x20 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Down)
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3x20 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x6 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Cable Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 60s
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Calf Press On Leg Press
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3x12 reps |
rest: 60s
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Crunch
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3x30 reps |
rest: 60s
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Air Bike
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3x30 reps |
rest: 60s
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Leg Raise
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3x10 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x10 reps |
rest: 60s
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Cable One-Arm Reverse Fly
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x10 reps |
rest: 60s
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Barbell Shrug
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3x15 reps |
rest: 60s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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Weight Plate Rotation
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3x25 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Scissor Kick
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3x25 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 60s
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Dumbbell Reverse Fly (Prone)
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3x15 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x20 reps |
rest: 60s
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Machine Seated Calf Raise
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3x20 reps |
rest: 60s
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Oblique Crunch
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3x40 reps |
rest: 60s
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3x20 reps |
rest: 60s
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Leg Pull-In
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3x10 reps |
rest: 60s
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Barbell Bench Press
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4x6 reps |
rest: 120s
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Barbell Curl
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3x6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Machine Fly
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3x10 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x12 reps |
rest: 60s
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Dumbbell 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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EZ Bar Close Grip Curl
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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3x10 reps |
rest: 60s
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Dumbbell Zottman Curl
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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Cable Standing Curl
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3x10 reps |
rest: 60s
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Barbell Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Barbell Preacher Curl
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3x12 reps |
rest: 60s
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Machine Fly
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3x15 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x15 reps |
rest: 60s
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Machine Seated Calf Raise
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3x20 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x15 reps |
rest: 60s
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