JR's Hypertrophy Five-day Split
Bulking
Intermediate
Dumbbell
Plan Details
The JR's Hypertrophy Five-day Split routine by John Rippon is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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.
Routine detail
Mon
Legs & Abs
Est. 80 min
11 exercises
Machine Leg Extension
4 Sets x 10 Reps
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press
3 Sets x 2 Reps
Dumbbell Walking Lunge
2 Sets x 16 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Dragon Flag
2 Sets x 5 Reps
Cable Wood Chop
4 Sets x 10 Reps
Cable Reverse Wood Chop
4 Sets x 10 Reps
Tue
Chest, Triceps
Est. 69 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 15 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Wed
-Rest-
Est. 0 min
0 exercises
This day is empty
Thu
Back & Biceps
Est. 82 min
10 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
EZ Bar Curl
5 Sets x 10 Reps
Dumbbell Incline Spider Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Fri
Shoulders
Est. 73 min
10 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
4 Sets x 10 Reps
Cable Incline Pulldown (Supine)
4 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Face Pull with External Rotation
4 Sets x 12 Reps
Band Pull-apart
4 Sets x 12 Reps
Sat
HIIT Cardio
Est. 2 min
1 exercise
Rowing Intervals 30:30r
1 Set
Sun
-Rest-
Est. 0 min
0 exercises
This day is empty
Any
Pre-breakfast Push-ups, Sit-ups
Est. 21 min
2 exercises
Tricep Push-Up
4 Sets x 20 Reps
Sit-Up
4 Sets x 20 Reps
