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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.
Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 30s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 30s
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Barbell Bent-Over Row
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3x8 reps |
rest: 30s
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Barbell Good Morning
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3x8 reps |
rest: 30s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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T Bar Row
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3x8 reps |
rest: 30s
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Machine Lat Pulldown
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3x8 reps |
rest: 30s
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Machine Seated Row
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3x8 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 0s
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Machine Leg Press (Wide Stance)
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3x8 reps |
rest: 30s
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Machine Seated Leg Curl
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3x8 reps |
rest: 30s
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Machine Leg Extension
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3x8 reps |
rest: 30s
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Machine Fly
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3x8 reps |
rest: 30s
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Machine Bench Press
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3x8 reps |
rest: 30s
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Dip
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3x8 reps |
rest: 30s
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Cable Incline Fly
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3x8 reps |
rest: 30s
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Dumbbell Bench Press
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3x8 reps |
rest: 30s
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Dumbbell Pullover
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3x8 reps |
rest: 30s
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Dumbbell Lunge
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3x8 reps |
rest: 30s
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Barbell Bench Press
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3x8 reps |
rest: 30s
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Barbell Incline Bench Press
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3x8 reps |
rest: 30s
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Smith Machine Incline Bench Press
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3x8 reps |
rest: 30s
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Smith Machine Decline Bench Press
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3x8 reps |
rest: 30s
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Hack Squat
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3x8 reps |
rest: 30s
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Machine Ab Crunch
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3x8 reps |
rest: 30s
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Cable Wood Chop
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3x8 reps |
rest: 30s
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Dumbbell Side Bend
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3x8 reps |
rest: 30s
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Dumbbell Wood Chop
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3x8 reps |
rest: 30s
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Decline Crunch
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3x8 reps |
rest: 30s
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Barbell Ab Rollout
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3x8 reps |
rest: 30s
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Weight Plate Rotation
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3x8 reps |
rest: 30s
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Treadmill Running
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1x8 reps • 1200s |
rest: 0s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 30s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 30s
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Barbell Squat
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3x8 reps |
rest: 30s
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Barbell Lunge
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3x8 reps |
rest: 30s
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Barbell Shoulder Press
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3x8 reps |
rest: 30s
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Barbell Calf Raise
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3x8 reps |
rest: 30s
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Barbell Push Press
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3x8 reps |
rest: 30s
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Barbell Military Press
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3x8 reps |
rest: 30s
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Barbell Rear Delt Row
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3x8 reps |
rest: 30s
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Barbell Seated Press
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3x8 reps |
rest: 30s
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Barbell Upright Row
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3x8 reps |
rest: 30s
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Calf Press On Leg Press
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3x8 reps |
rest: 30s
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Machine Reverse Fly
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3x8 reps |
rest: 30s
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Machine Calf Raise
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3x8 reps |
rest: 30s
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Machine Lateral Shoulder Raise
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3x8 reps |
rest: 30s
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Machine Seated Tricep Dip
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3x8 reps |
rest: 30s
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Dumbbell Alternating Reverse Curl
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3x8 reps |
rest: 30s
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Preacher Curl Machine
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3x8 reps |
rest: 30s
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Machine Tricep Extension
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3x8 reps |
rest: 30s
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Barbell Curl
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3x8 reps |
rest: 30s
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Barbell Drag Curl
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3x8 reps |
rest: 30s
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Barbell Close Grip Press
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3x8 reps |
rest: 30s
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Barbell Skull Crusher (Reverse Grip)
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3x8 reps |
rest: 30s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 30s
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Cable Wrist Curl
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3x8 reps |
rest: 30s
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Cable Bicep Curl
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3x8 reps |
rest: 30s
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Cable Standing Reverse Curl
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3x8 reps |
rest: 30s
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Cable Reverse Preacher Curl
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3x8 reps |
rest: 30s
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Cable Reverse Grip Curl
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3x8 reps |
rest: 30s
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Cable Rope Overhead Tricep Extension
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3x8 reps |
rest: 30s
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Treadmill Running
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1x0 reps • 1200s |
rest: 0s
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Treadmill Running
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1x0 reps • 1200s |
rest: 0s
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