28-Day Autoplay Bulking
JefitTeam avatar JefitTeam
Dec 4th 2023
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28-Day Autoplay Bulking

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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 unique 28-day bulking program. It's unique because typically bulking programs require the use of heavy weights. This plan will use only your bodyweight and some basic exercise props (like weight plates). The key will be the design of the plan. We use supersets placed in strategic locations in the workout. Work hard!

A typical week looks like this:

Day 1; Upper body
Day 2: Lower body
Day 3: Core work
Day 4: Upper body
Day 5: Lower body
Day 6: Core work
Day 7: Foam Roll & Work on Flexibility


Stay Strong Together,


MICHAEL WOOD, CSCS

Lower Body  6 exercises, 17 mins
Iron Cross Stretch exercise demonstration
Iron Cross Stretch

1x0 reps • 35s

rest: 25s audio icon
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Core Circuit  6 exercises, 13 mins
Air Bike exercise demonstration
Air Bike

1x0 reps • 30s

rest: 25s audio icon
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Upper Body  10 exercises, 27 mins
Bird Dog exercise demonstration
Bird Dog

1x0 reps • 40s

rest: 20s audio icon
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Lower Body  6 exercises, 17 mins
Iron Cross Stretch exercise demonstration
Iron Cross Stretch

1x0 reps • 35s

rest: 25s 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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Core Circuit  6 exercises, 13 mins
Air Bike exercise demonstration
Air Bike

1x0 reps • 30s

rest: 25s audio icon
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Foam Roll & Flexibility  11 exercises, 26 mins
Hip Abduction exercise demonstration
Hip Abduction

1x0 reps • 35s

rest: 25s audio icon
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Upper Body  10 exercises, 30 mins
Bird Dog exercise demonstration
Bird Dog

1x0 reps • 40s

rest: 20s audio icon
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Lower Body  7 exercises, 19 mins
Iron Cross Stretch exercise demonstration
Iron Cross Stretch

1x0 reps • 35s

rest: 25s 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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Core Circuit  6 exercises, 13 mins
Air Bike exercise demonstration
Air Bike

1x0 reps • 30s

rest: 25s audio icon
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Upper Body  10 exercises, 30 mins
Bird Dog exercise demonstration
Bird Dog

1x0 reps • 40s

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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Lower Body  6 exercises, 17 mins
Iron Cross Stretch exercise demonstration
Iron Cross Stretch

1x0 reps • 35s

rest: 25s 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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Core Circuit  6 exercises, 13 mins
Air Bike exercise demonstration
Air Bike

1x0 reps • 35s

rest: 25s 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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Foam Roll & Flexibility  10 exercises, 21 mins
Hip Abduction exercise demonstration
Hip Abduction

1x0 reps • 35s

rest: 25s 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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Upper Body  10 exercises, 30 mins
Bird Dog exercise demonstration
Bird Dog

1x0 reps • 45s

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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Lower Body  6 exercises, 17 mins
Iron Cross Stretch exercise demonstration
Iron Cross Stretch

1x0 reps • 40s

rest: 25s 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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Core Circuit  6 exercises, 13 mins
Air Bike exercise demonstration
Air Bike

1x0 reps • 35s

rest: 25s 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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Upper Body  10 exercises, 27 mins
Bird Dog exercise demonstration
Bird Dog

1x0 reps • 45s

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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Lower Body  7 exercises, 19 mins
Iron Cross Stretch exercise demonstration
Iron Cross Stretch

1x0 reps • 40s

rest: 25s 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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Core Circuit  6 exercises, 13 mins
Air Bike exercise demonstration
Air Bike

1x0 reps • 40s

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
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Foam Roll & Flexibility  10 exercises, 21 mins
Hip Abduction exercise demonstration
Hip Abduction

1x0 reps • 40s

rest: 25s 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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Upper Body  10 exercises, 27 mins
Bird Dog exercise demonstration
Bird Dog

1x0 reps • 45s

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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Lower Body  6 exercises, 17 mins
Iron Cross Stretch exercise demonstration
Iron Cross Stretch

1x0 reps • 45s

rest: 25s audio icon
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Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Core Circuit  6 exercises, 13 mins
Air Bike exercise demonstration
Air Bike

1x0 reps • 45s

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Upper Body  10 exercises, 27 mins
Bird Dog exercise demonstration
Bird Dog

1x0 reps • 45s

rest: 20s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Lower Body  7 exercises, 19 mins
Iron Cross Stretch exercise demonstration
Iron Cross Stretch

1x0 reps • 45s

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Core Circuit  6 exercises, 13 mins
Air Bike exercise demonstration
Air Bike

1x0 reps • 45s

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
Upgrade to Elite
Foam Roll & Flexibility  10 exercises, 21 mins
Hip Abduction exercise demonstration
Hip Abduction

1x0 reps • 45s

rest: 25s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
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