Jefit Beginner Routine

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4 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 for 4 to 6 weeks of performing.

The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

Chest and Trip 6 exercises, 46 mins

Barbell Bench Press	3x12 reps	rest: 90s
Barbell Incline Bench Press	3x12 reps	rest: 90s
Dip	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s

Rest 0 exercises, 0 min

Back and Biceps 7 exercises, 54 mins

Pull-Up	3x12 reps	rest: 90s
Barbell Deadlift	3x12 reps	rest: 90s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s

Rest 0 exercises, 0 min

Shoulders and Legs 7 exercises, 52 mins

Barbell Squat	3x12 reps	rest: 90s
Barbell Lunge	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s