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JJ workout plan
Bulking
Intermediate
Barbell
Plan Details
The JJ workout plan routine by JiaJinOng is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 5 compound exercise only workout that focuses upon using compound movements and motions to target the muscles for growth. With this routine the main goal and focus is to build muscle as these exercises are some of the best muscle building workouts. A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting. *** Notes : You can add cardio into any of your exercise days or on rest days.
Routine detail
Any
Shoulders and Abs
Est. 68 min
6 exercises
Barbell Upright Row
6 Sets x 8 Reps
Barbell Military Press
6 Sets x 8 Reps
Dumbbell Shoulder Shrug
6 Sets x 8 Reps
Crunch
6 Sets x 8 Reps
Dumbbell Seated Arnold Press
6 Sets x 8 Reps
Dumbbell Side Bend
6 Sets x 8 Reps
Any
Legs/abs
Est. 69 min
6 exercises
Barbell Squat
6 Sets x 8 Reps
Mountain Climber
6 Sets x 8 Reps
Barbell Lunge
6 Sets x 8 Reps
Box Jump Multiple Response
6 Sets x 8 Reps
Barbell Front Squat
6 Sets x 8 Reps
Air Bike
6 Sets x 8 Reps
Any
Back/abs
Est. 70 min
6 exercises
Pull-Up
6 Sets x 8 Reps
Weighted Decline Rotation
6 Sets x 8 Reps
Barbell Deadlift
6 Sets x 8 Reps
Dip
6 Sets x 8 Reps
Dumbbell Seated Side Bend
6 Sets x 8 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Any
Biceps and Triceps
Est. 70 min
6 exercises
Barbell Bench Press (Close Grip)
6 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
6 Sets x 8 Reps
Dumbbell Seated Tricep Press
6 Sets x 8 Reps
Barbell Curl
6 Sets x 8 Reps
Any
Chest/abs/triceps
Est. 69 min
6 exercises
Barbell Bench Press
6 Sets x 8 Reps
Plank
6 Sets
Barbell Decline Bench Press
6 Sets x 8 Reps
Crunch
6 Sets x 8 Reps
Barbell Incline Bench Press
6 Sets x 8 Reps
Dumbbell Fly
6 Sets x 8 Reps
