28-Day Bulking (Basic Gym Equipment)
JefitTeam avatar JefitTeam
Dec 5th 2023
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28-Day Bulking (Basic Gym Equipment)

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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 28-day bulking exercise program that uses minimal gym equipment. The offers a combination of upper body and lower body days split by body part. The training schedule looks as follows.

Day 1: Legs & Core
Day 2: Back & Arms
Day 3: Chest, Shoulders & Triceps
Day 4: Legs & Core
Day 5: Back & Biceps
Day 6: Chest, Shoulders, & Triceps
Day 7: Foam Roll (on own) & Flexibility


Stay Strong Together,


MICHAEL WOOD, CSCS
Jefit

Back & Arms  6 exercises, 40 mins
Dumbbell Deadlift exercise demonstration
Dumbbell Deadlift

3x8 reps

rest: 60s audio icon
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Chest, Shoulder & Tricep  5 exercises, 32 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

3x8 reps

rest: 60s audio icon
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Legs & Core  6 exercises, 33 mins
Kettlebell Goblet Squat exercise demonstration
Kettlebell Goblet Squat

3x10,8,8 reps

rest: 60s audio icon
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Back & Arms  6 exercises, 43 mins
Dumbbell Deadlift exercise demonstration
Dumbbell Deadlift

3x10,8,8 reps

rest: 60s audio icon
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Chest, Shoulder & Tricep  5 exercises, 35 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

3x10,8,8 reps

rest: 60s audio icon
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Foam Roll & Flexibility  10 exercises, 22 mins
Prisoner Squat exercise demonstration
Prisoner Squat

1x10 reps

rest: 20s audio icon
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Legs & Core  6 exercises, 37 mins
Kettlebell Goblet Squat exercise demonstration
Kettlebell Goblet Squat

3x10,10,8 reps

rest: 60s audio icon
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Back & Arms  6 exercises, 43 mins
Dumbbell Deadlift exercise demonstration
Dumbbell Deadlift

3x10,10,8 reps

rest: 60s audio icon
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Chest, Shoulder & Tricep  6 exercises, 38 mins
Push-Up exercise demonstration
Push-Up

1x10 reps

rest: 30s audio icon
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Legs & Core  6 exercises, 37 mins
Kettlebell Goblet Squat exercise demonstration
Kettlebell Goblet Squat

3x10 reps

rest: 60s audio icon
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Back & Arms  6 exercises, 43 mins
Dumbbell Deadlift exercise demonstration
Dumbbell Deadlift

3x10 reps

rest: 60s audio icon
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Chest, Shoulder & Tricep  6 exercises, 38 mins
Push-Up exercise demonstration
Push-Up

1x10 reps

rest: 30s audio icon
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Foam Roll & Flexibility  9 exercises, 20 mins
Prisoner Squat exercise demonstration
Prisoner Squat

1x10 reps

rest: 20s audio icon
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Legs & Core  6 exercises, 44 mins
Kettlebell Goblet Squat exercise demonstration
Kettlebell Goblet Squat

3x12,10,10 reps

rest: 60s audio icon
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Back & Arms  6 exercises, 46 mins
Dumbbell Deadlift exercise demonstration
Dumbbell Deadlift

3x12,10,10 reps

rest: 60s audio icon
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Chest, Shoulder & Tricep  6 exercises, 40 mins
Push-Up exercise demonstration
Push-Up

1x10 reps

rest: 30s audio icon
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Legs & Core  6 exercises, 38 mins
Kettlebell Goblet Squat exercise demonstration
Kettlebell Goblet Squat

3x12,12,10 reps

rest: 60s audio icon
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Back & Arms  6 exercises, 46 mins
Dumbbell Deadlift exercise demonstration
Dumbbell Deadlift

3x12,12,10 reps

rest: 60s audio icon
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Chest, Shoulder & Tricep  6 exercises, 40 mins
Push-Up exercise demonstration
Push-Up

1x10 reps

rest: 30s audio icon
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Foam Roll & Flexibility  9 exercises, 21 mins
Prisoner Squat exercise demonstration
Prisoner Squat

1x12 reps

rest: 20s audio icon
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Legs & Core  6 exercises, 38 mins
Kettlebell Goblet Squat exercise demonstration
Kettlebell Goblet Squat

3x12 reps

rest: 60s audio icon
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Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
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Back & Arms  6 exercises, 46 mins
Dumbbell Deadlift exercise demonstration
Dumbbell Deadlift

3x12 reps

rest: 60s audio icon
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Chest, Shoulder & Tricep  6 exercises, 41 mins
Push-Up exercise demonstration
Push-Up

1x10 reps

rest: 30s audio icon
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Legs & Core  6 exercises, 39 mins
Kettlebell Goblet Squat exercise demonstration
Kettlebell Goblet Squat

3x12 reps

rest: 60s audio icon
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Back & Arms  6 exercises, 48 mins
Dumbbell Deadlift exercise demonstration
Dumbbell Deadlift

3x12 reps

rest: 60s audio icon
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Chest, Shoulder & Triceps  6 exercises, 41 mins
Push-Up exercise demonstration
Push-Up

1x10 reps

rest: 30s audio icon
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Foam Roll & Flexibility  9 exercises, 21 mins
Prisoner Squat exercise demonstration
Prisoner Squat

1x12 reps

rest: 20s audio icon
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Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
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