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JR's 2 x 5-split Program
Bulking
Intermediate
Machine strength
Plan Details
The JR's 2 x 5-split Program routine by John Rippon is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a very slightly modified version of my current routine (2019 Q1) There are ten different workouts designed to be done in sequence, comprising a 5 split body part routine with 2 workouts for each split. I let my body decide when to take rest days which, for me, average 1 to 2 per week. Superset links don't show when you download the routine. An exercise with a zero rest time is the first exercise of a superset and you'll need to link the succeeding exercise to it before you run the routine. Exercises with a 1s rest time are drop sets. Drop weight about 30% on each succeeding set. No cardio exercises have been included but I recommend you include at least 1 or 2 short HIIT sessions of no more than 15 - 20min. Don't do HIIT close to a weights workout. Ideally separate them by at least 8 hours to give better recovery.
Routine detail
Day 1
Back 1
Est. 77 min
9 exercises
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Machine Inverted Row
4 Sets x 12 Reps
Barbell Deadlift
5 Sets x 7 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Face Pull with External Rotation
3 Sets x 15 Reps
Day 2
Arms/Abs/Core 1
Est. 77 min
11 exercises
Machine Tricep Extension
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 20,15,10 Reps
Dumbbell Incline Hammer Curl
2 Sets x 10 Reps
Dumbbell Incline Hammer Curl
2 Sets x 10 Reps
Tricep Push-Up
3 Sets x 25 Reps
EZ Bar Curl
2 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Windshield Wipers
2 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Day 3
Shoulders 1
Est. 60 min
9 exercises
Band Shoulder Dislocations
2 Sets x 10 Reps
Kneeling 1-arm Landmine Press
3 Sets x 10 Reps
Smith Machine 1-arm Shoulder Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Incline Raise
3 Sets x 10 Reps
Dumbbell One-arm Bent-over Rear Delt Row
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Face Pull with External Rotation
3 Sets x 15 Reps
Day 4
Legs 1
Est. 92 min
8 exercises
Barbell Deep Squat
8 Sets x 10 Reps
Leg Extensions, 3s hold
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Single-Leg Calf Press
3 Sets x 25 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 25 Reps
Day 5
Chest 1
Est. 72 min
8 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Elevated Push-Up
3 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Flat Bench Fly
3 Sets x 12 Reps
Dumbbell Adducting Chest Shrug
3 Sets x 12 Reps
Face Pull with External Rotation
3 Sets x 15 Reps
Day 6
Back 2
Est. 72 min
9 exercises
Wide Grip Lat Pull-up
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 7
Arms/Abs/Core 2
Est. 87 min
10 exercises
Tricep Push-Up
3 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 20 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Smith Machine Drag Curl
3 Sets x 12 Reps
Dragon Flag
2 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 15 Reps
Day 8
Shoulders 2
Est. 68 min
10 exercises
Band Shoulder Dislocations
2 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
2 Sets x 10 Reps
EZ-bar Incline Rear Delt Row
4 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Low-pulley Rear Delt Cable Fly
3 Sets x 12 Reps
Cable Rear Delt Fly
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Day 9
Legs 2
Est. 83 min
7 exercises
Machine Leg Extension
3 Sets x 15 Reps
Hack Squat
3 Sets x 10 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 25 Reps
Machine Single-Leg Calf Press
3 Sets x 25 Reps
Day 10
Chest 2
Est. 70 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Face Pull with External Rotation
3 Sets x 15 Reps
Dumbbell Adducting Chest Shrug
3 Sets x 12 Reps
Landmine Chest Press
5 Sets x 12 Reps
Incline Svend Press
3 Sets x 12 Reps
