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Five days a week plus
Bulking
Advanced
Dumbbell
Plan Details
The Five days a week plus routine by John Rippon is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Predominantly strength with some hypertrophy and general fitness training. Use ramping weights where reducing rep numbers are indicated; fixed weight for same-rep sets. Work as close as you can to the suggested rep numbers while reaching close to failure.
Routine detail
Mon
Chest and triceps
Est. 80 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12,12,10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Plate Chest Press
3 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Tue
Biceps and Face-pulls
Est. 77 min
8 exercises
Chin-Up with Knee Raise
1 Set x 20 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 10,8,6,5 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10,8,6,5 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Wed
Shoulders and medium squats
Est. 80 min
11 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Front Incline Raise
3 Sets x 11 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 11 Reps
Prone Incline Dumbbell Front Raise
3 Sets x 10 Reps
Lean away Single Arm Dumbbell Raise
3 Sets x 11 Reps
Countdown Seated Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-arm Incline Rear Delt Row
3 Sets x 15 Reps
Dumbbell Incline Rear Delt Fly
2 Sets x 40 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Fri
Back and biceps
Est. 91 min
10 exercises
Barbell Deadlift
3 Sets x 10,7,5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 10,10,7,7 Reps
Cable Seated Row
4 Sets x 10,10,7,7 Reps
Weighted Pull-Up
3 Sets x 10,7,5 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 10,10,7,7 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
5 Sets x 10,10,8,7,5 Reps
Sun
Legs and abs
Est. 111 min
12 exercises
Barbell Deep Squat
3 Sets x 10,7,5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 12,10,10,7,7 Reps
Machine Calf Raise
5 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Crunch
3 Sets x 12 Reps
Dragon Flag
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Floor Wipers
1 Set x 30 Reps
Reverse Crunch
3 Sets x 12 Reps
Any
Cardio (HIIT Row or Run)
Est. 4 min
2 exercises
Rowing Intervals 30:30r
1 Set
Rowing Intervals 500m:1:00r
1 Set
Any
Push-ups (vary type!)
Est. 19 min
1 exercise
Push-Up (Close Hand)
5 Sets x 25 Reps
