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JR's 5-day Bodybuilding Split
Bulking
Intermediate
Barbell
Plan Details
The JR's 5-day Bodybuilding Split routine by John Rippon is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A heavy compound exercise is first up on each day. Focus of this exercise is strength development. For ALL exercises, use a weight which you can't lift for more than the specified rep range on each set. On all exercises other than the first strength exercise, concentrate on really squeezing the muscle at maximum contraction for a second on EVERY rep (3-seconds for the leg curls!). This will maximally benefit muscle growth. A rep range of 10 to 12 is shown as 10..12, etc. If you're unsure of how to do one of the custom exercises in the workout, use Google to find it. Work hard, increasing the weights as you get stronger and you should see some good results after 12 or so weeks.
Routine detail
Mon
Shoulders
Est. 45 min
8 exercises
Barbell Shoulder Press
1 Set
Kneeling 1-arm Landmine Press
1 Set
Dumbbell Lateral Raise
1 Set
Dumbbell Bent-Over Raise
1 Set
Dumbbell Front Raise
1 Set
Snatch-grip High Pull
1 Set
Low-pulley Rear Delt Cable Fly
1 Set
Overhead Rear Delt Cable Fly
1 Set
Tue
Back & Abs
Est. 51 min
9 exercises
Wide Grip Pull-up
1 Set
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
1 Set
Cable Seated Row
1 Set
Dumbbell One-Arm Row
1 Set
Barbell Snatch Shrug
4 Sets x 10 Reps
Hanging Leg Raise
1 Set
Cable Kneeling Crunch (Rope)
1 Set
Floor Wipers
1 Set
Thu
Chest
Est. 41 min
6 exercises
Dumbbell Bench Press
1 Set
Barbell Incline Bench Press
1 Set
Cable Incline Fly
1 Set
Push-Up (Close Hand)
1 Set
Cable Lower Chest Raise
1 Set
Dumbbell Pullover
2 Sets x 10 Reps
Fri
Legs
Est. 38 min
6 exercises
Barbell Squat
1 Set
Machine Leg Press
1 Set
Leg Extensions, 3s hold
1 Set
Machine Leg Curl (Prone)
1 Set
Calf Press On Leg Press
1 Set
Machine Seated Calf Raise
1 Set
Sat
Arms & Abs
Est. 45 min
8 exercises
Chin-Up (Close Grip)
1 Set
Tricep Push-Up
1 Set
Barbell Spider Curl
1 Set
EZ Bar Tricep Extension
1 Set
EZ Bar Curl (Reverse Grip)
1 Set
Dumbbell Incline Curl
1 Set
Stability Ball Crunch
1 Set
Cable Wood Chop
1 Set
