28-Day Home Bulking
JefitTeam avatar JefitTeam
Dec 6th 2023
TRY IT OUT
DOWNLOAD

28-Day Home Bulking

DOWNLOADS/VIEWS: 13/218
RATING: 0 (FROM 0 JEFIT MEMBERS)

28 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a unique 28-day home, bulking program. It's unique because, typically, bulking programs use heavy weights. This plan will use only your bodyweight and some basic exercise props (like weight plates). The key will be the design of the plan. We use supersets placed in strategic locations in the workout. Following each week the volume of work (sets x reps.) will increase. Work hard!

A typical week will look like this:

Day 1; Upper body
Day 2: Lower body
Day 3: Core work
Day 4: Upper body
Day 5: Lower body
Day 6: Core work
Day 7: Foam Roll & Work on Flexibility


Stay Strong Together,


MICHAEL WOOD, CSCS

Lower Body  6 exercises, 23 mins
Iron Cross Stretch exercise demonstration
Iron Cross Stretch

1x8 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Core Circuit  6 exercises, 15 mins
Air Bike exercise demonstration
Air Bike

1x10 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Upper Body  7 exercises, 29 mins
Bird Dog exercise demonstration
Bird Dog

2x8 reps

rest: 20s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Lower Body  6 exercises, 23 mins
Iron Cross Stretch exercise demonstration
Iron Cross Stretch

1x8 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Core Circuit  6 exercises, 15 mins
Air Bike exercise demonstration
Air Bike

1x10 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Foam Roll & Flexibility  11 exercises, 26 mins
Hip Abduction exercise demonstration
Hip Abduction

1x6 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Upper Body  9 exercises, 44 mins
Bird Dog exercise demonstration
Bird Dog

1x10 reps

rest: 20s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Lower Body  6 exercises, 23 mins
Iron Cross Stretch exercise demonstration
Iron Cross Stretch

1x8 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Core Circuit  6 exercises, 15 mins
Air Bike exercise demonstration
Air Bike

1x12 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Upper Body  9 exercises, 46 mins
Bird Dog exercise demonstration
Bird Dog

1x12 reps

rest: 20s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Lower Body  6 exercises, 24 mins
Iron Cross Stretch exercise demonstration
Iron Cross Stretch

1x10 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Core Circuit  6 exercises, 15 mins
Air Bike exercise demonstration
Air Bike

1x12 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Foam Roll & Flexibility  10 exercises, 24 mins
Hip Abduction exercise demonstration
Hip Abduction

1x8 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Upper Body  9 exercises, 47 mins
Bird Dog exercise demonstration
Bird Dog

1x12 reps

rest: 20s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Lower Body  6 exercises, 25 mins
Iron Cross Stretch exercise demonstration
Iron Cross Stretch

1x12 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Core Circuit  6 exercises, 16 mins
Air Bike exercise demonstration
Air Bike

1x15 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Upper Body  9 exercises, 38 mins
Bird Dog exercise demonstration
Bird Dog

1x12 reps

rest: 20s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Lower Body  6 exercises, 26 mins
Iron Cross Stretch exercise demonstration
Iron Cross Stretch

1x12 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Core Circuit  6 exercises, 16 mins
Air Bike exercise demonstration
Air Bike

1x20 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Foam Roll & Flexibility  10 exercises, 25 mins
Hip Abduction exercise demonstration
Hip Abduction

1x10 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Upper Body  9 exercises, 44 mins
Bird Dog exercise demonstration
Bird Dog

1x10 reps

rest: 20s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Lower Body  6 exercises, 31 mins
Iron Cross Stretch exercise demonstration
Iron Cross Stretch

1x12 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Core Circuit  6 exercises, 16 mins
Air Bike exercise demonstration
Air Bike

1x20 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Upper Body  9 exercises, 46 mins
Bird Dog exercise demonstration
Bird Dog

1x12 reps

rest: 20s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Lower Body  6 exercises, 29 mins
Iron Cross Stretch exercise demonstration
Iron Cross Stretch

1x12 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Core Circuit  6 exercises, 17 mins
Air Bike exercise demonstration
Air Bike

1x25 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Foam Roll & Flexibility  10 exercises, 26 mins
Hip Abduction exercise demonstration
Hip Abduction

1x12 reps

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite

Featured Workout plans

Try one of these professionally designed workout plans