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.

Monday
Wednesday
Friday
Saturday

Chest and Triceps 8 exercises, 53 mins

One-Arm Hang	3x8 reps	rest: 20s
Barbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Barbell Lying Triceps Extension	3x10 reps	rest: 60s
Dumbbell Bent-Over Tricep Extension	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s

Back, Biceps, and Forearm 8 exercises, 53 mins

One-Arm Hang	3x8 reps	rest: 20s
Barbell Deadlift	3x10 reps	rest: 60s
Barbell Bent Over Row	3x10 reps	rest: 60s
Weighted Pull-Up	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Incline Dumbbell Curl	3x10 reps	rest: 60s
Alternate Hammer Curl	3x10 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s

Shoulders and Legs 8 exercises, 54 mins

One-Arm Hang	3x8 reps	rest: 20s
Barbell Squat	3x10 reps	rest: 60s
Barbell Lunge	3x10 reps	rest: 60s
Barbell Hip Thrust	3x10 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s

Abs 8 exercises, 51 mins

One-Arm Hang	3x8 reps	rest: 20s
Oblique Crunches	3x16 reps	rest: 60s
Leg Raise	3x16 reps	rest: 60s
Air Bike	3x16 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s