Jefit Sample Beginner Routine

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3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Mass Green 8 exercises, 1 hr 7 mins

Machine Leg Press	3x10 reps	rest: 180s
Barbell Bench Press	3x6 reps	rest: 120s
Barbell Deadlift	2x6 reps	rest: 180s
Barbell Military Press	2x8 reps	rest: 120s
Cable Rope Face Pull	3x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Plank	3x10 reps	rest: 90s

Tag A Bench press Day 7 exercises, 1 hr 5 mins

Barbell Bench Press	4x5 reps	rest: 90s
T Bar Row	4x12 reps	rest: 90s
Cable Rope Face Pull	4x15 reps	rest: 90s
Dumbbell Seated Side Lateral Raise	3x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 90s
Barbell Preacher Curl	3x15 reps	rest: 90s
Push-Up	1x20 reps	rest: 90s

Tag B Squat Day 5 exercises, 48 mins

Barbell Squat	4x5 reps	rest: 90s
Dumbbell Lunge	3x20 reps	rest: 90s
Barbell Romanian Deadlift	3x8 reps	rest: 90s
Plank	3x10 reps	rest: 90s
Dumbbell Side Bend	3x12 reps	rest: 90s

Tag C Military Press 7 exercises, 1 hr 9 mins

Barbell Military Press	4x5 reps	rest: 90s
Dumbbell Bench Press	3x6 reps	rest: 90s
Cable V Bar Pulldown	4x12 reps	rest: 90s
Machine Reverse Fly	4x20 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 90s
Dumbbell Hammer Curl	3x15 reps	rest: 90s
Leverage Decline Chest Press	3x10 reps	rest: 90s

Tag D Deadlift Day 6 exercises, 48 mins

Barbell Deadlift	4x5 reps	rest: 90s
Machine Leg Press	3x15 reps	rest: 90s
Back Hyperextension	3x15 reps	rest: 90s
Decline Bench Leg Raise	3x12 reps	rest: 90s
Plank	3x10 reps	rest: 90s
Dumbbell Squat	1x8 reps	rest: 90s