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Rippetoe
Bulking
Beginner
Dumbbell
Plan Details
The Rippetoe routine by Brandondorn is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
A
Est. 26 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Day 1
legs
Est. 24 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Barbell Pin-Off Good Morning
3 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 5 Reps
Day 2
B
Est. 35 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Power Clean from Blocks
3 Sets x 5 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Barbell Upright Row
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Day 9
chest, tri and shoulders
Est. 81 min
14 exercises
Push-Up
3 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 5 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 5 Reps
Day 10
back and biceps
Est. 56 min
10 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
