JR's Hypertrophy Five-day Split

Plan Details

The JR's Hypertrophy Five-day Split routine by John Rippon is a 8 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

Weights exercises: For best results: ~1s concentric, ~1s squeeze, 3s eccentric and stick to the sho... Read More

Weights exercises: For best results: ~1s concentric, ~1s squeeze, 3s eccentric and stick to the short rest periods between sets. Mind-muscle connection IS IMPORTANT. Don't just do the movements without concentrating on what muscles you're training! Note that the superset and tri-set exercise linkages are lost when Jefit routines are shared. After downloading the routine, link each exercise that has a zero rest period to the exercise immediately below it. Morning push-ups/sit-ups: These are primarily intended as CV conditioning. Perform the reps at a fast pace but with full range of motion. A set ends when you have to pause to rest for more than three seconds. Aim for as many reps as you can on each set.