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JR's Simple Strength Routine
Bulking
Advanced
Dumbbell
Plan Details
The JR's Simple Strength Routine routine by John Rippon is a 12 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Based loosely on Jim Wendler's 5/3/1. For each session, do some warmup sets then the three working sets of the big compound exercise at the prescribed percentages of your 1RM. 1..99 reps means do as many reps as possible on your last working set. The second and subsequent exercises in each session are suggested assistance work which can be varried to keep your interest but don't overdo them! The routine covers three weeks, after which you should do a deload week using 50 - 65% of your 1RM for three working sets of 5 reps. Following deload week, increment your working 1RMs by 2.5 to 5kg and start the routine again. Repeat as many times as allow you to make progress on your strength.
Routine detail
Day 1
Shoulders 65/75/85%
Est. 28 min
3 exercises
Pull-Up
5 Sets x 10 Reps
Barbell Shoulder Press
1 Set
Dip
5 Sets x 15 Reps
Day 2
Back 65/75/85%
Est. 36 min
4 exercises
Barbell Deadlift
1 Set
Dumbbell Squat
3 Sets x 8 Reps
Barbell Good Morning
5 Sets x 12 Reps
Hanging Leg Raise
5 Sets x 15 Reps
Day 4
Chest 65/75/85%
Est. 31 min
3 exercises
Dumbbell Fly
5 Sets x 15 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Barbell Bench Press
1 Set
Day 5
Legs 65/75/85%
Est. 41 min
4 exercises
Machine Seated Leg Curl
5 Sets x 10 Reps
Cable Standing Leg Curl
5 Sets x 8 Reps
Barbell Squat
1 Set
Dumbbell Lunge
5 Sets x 15 Reps
Day 8
Shoulders 70/80/90%
Est. 28 min
3 exercises
Pull-Up
5 Sets x 10 Reps
Barbell Shoulder Press
1 Set
Dip
5 Sets x 15 Reps
Day 9
Back 70/80/90%
Est. 29 min
3 exercises
Barbell Deadlift
1 Set
Barbell Good Morning
5 Sets x 12 Reps
Hanging Leg Raise
5 Sets x 15 Reps
Day 11
Chest 70/80/90%
Est. 31 min
3 exercises
Barbell Bench Press
1 Set
Dumbbell Fly
5 Sets x 15 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Day 12
Legs 70/80/90%
Est. 37 min
4 exercises
Dumbbell Lunge
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Squat
1 Set
Day 15
Shoulders 75/85/95%
Est. 22 min
3 exercises
Barbell Shoulder Press
1 Set
Pull-Up
5 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 16
Back 75/85/95%
Est. 35 min
4 exercises
Barbell Good Morning
5 Sets x 12 Reps
Hanging Leg Raise
5 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
1 Set
Day 18
Chest 75/85/95%
Est. 26 min
3 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
1 Set
Dumbbell Fly
5 Sets x 15 Reps
Day 19
Legs 75/85/95%
Est. 30 min
3 exercises
Barbell Squat
1 Set
Dumbbell Lunge
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
