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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.
Bench Press Machine
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4x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Cable Straight Arm Push Down
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4x8 reps |
rest: 60s
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Cable Seated Row
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4x8 reps |
rest: 60s
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Cable Shoulder Press
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x8 reps |
rest: 60s
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Cable Crunch
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3x8 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Hack Squat
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4x8 reps |
rest: 60s
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Leg Extensions
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4x8 reps |
rest: 60s
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Barbell Romanian Deadlift
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4x8 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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4x8 reps |
rest: 60s
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Cable Rope Overhead Triceps Extension
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3x8 reps |
rest: 60s
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Cable Seated Curl
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3x8 reps |
rest: 60s
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Cable Concentration Curl
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3x8 reps |
rest: 60s
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Standing Calf Raises
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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3x8 reps |
rest: 60s
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Cable Incline Fly
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4x8 reps |
rest: 60s
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Cable Cross Over
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4x8 reps |
rest: 60s
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Dumbbell One Arm Row
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4x8 reps |
rest: 60s
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Wide Grip Lat Pulldown
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4x8 reps |
rest: 60s
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Cable Seated Shoulder Press
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4x8 reps |
rest: 60s
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Dumbbell Upright Row
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4x8 reps |
rest: 60s
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Barbell Shrug
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4x8 reps |
rest: 60s
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Reverse Crunch
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3x8 reps |
rest: 60s
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Oblique Crunches
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3x8 reps |
rest: 60s
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Dumbbell Lunges
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4x8 reps |
rest: 60s
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Leg Extensions
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3x8 reps |
rest: 60s
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Seated Leg Curl
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3x8 reps |
rest: 60s
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Cable Triceps Pushdown
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3x8 reps |
rest: 60s
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Cable Rope Overhead Triceps Extension
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Seated Calf Raise
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3x8 reps |
rest: 60s
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Standing Calf Raises
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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4x8 reps |
rest: 60s
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Barbell Decline Bench Press
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4x8 reps |
rest: 60s
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Close Grip Reverse Lat Pull Down
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4x8 reps |
rest: 60s
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Barbell Bent Over Row
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4x8 reps |
rest: 60s
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Cable Lateral Raise
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4x8 reps |
rest: 60s
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Dumbbell Lying Rear Delt Raise
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4x8 reps |
rest: 60s
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Smith Machine Shrug
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4x8 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Decline Crunch
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3x8 reps |
rest: 60s
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Smith Machine Front Squat
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4x8 reps |
rest: 60s
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Leg Press
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4x8 reps |
rest: 60s
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Seated Leg Curl
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4x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x8 reps |
rest: 60s
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Cable Rope Overhead Triceps Extension
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4x8 reps |
rest: 60s
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Cable One Arm Tricep Extension
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4x8 reps |
rest: 60s
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Standing Calf Raises
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3x8 reps |
rest: 60s
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Seated Calf Raise
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3x8 reps |
rest: 60s
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