JR's Hypertrophy Five-day Split

DOWNLOADS/VIEWS: 7/1142

RATING: 56 (FROM 2 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Legs & Abs 11 exercises, 1 hr 19 mins

Machine Leg Extension	4x10 reps	rest: 45s
Barbell Squat	5x12 reps	rest: 60s
Machine Leg Press	3x2 reps	rest: 60s
Dumbbell Walking Lunge	2x16 reps	rest: 45s
Machine Leg Curl (Prone)	4x12 reps	rest: 45s
Machine Calf Raise	3x15 reps	rest: 45s
Machine Seated Calf Raise	3x15 reps	rest: 45s
Cable Kneeling Crunch	4x15 reps	rest: 45s
Dragon Flag	2x5 reps	rest: 60s
Cable Wood Chop	4x10 reps	rest: 15s
Cable Reverse Wood Chop	4x10 reps	rest: 15s

Chest, Triceps 10 exercises, 1 hr 8 mins

Dumbbell Incline Bench Press	4x12 reps	rest: 45s
Dumbbell Bench Press	4x10 reps	rest: 45s
Dumbbell Decline Bench Press	3x10 reps	rest: 45s
Dumbbell Pullover	3x10 reps	rest: 45s
Cable Incline Fly	3x10 reps	rest: 0s
Tricep Push-Up	3x15 reps	rest: 45s
Weighted Tricep Dip	4x12 reps	rest: 45s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 45s
EZ Bar Incline Tricep Extension	3x10 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 45s

-Rest- 0 exercises, 0 min

Back & Biceps 10 exercises, 1 hr 21 mins

Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 45s
Barbell Deadlift	5x10 reps	rest: 90s
Cable Seated Row	4x10 reps	rest: 45s
Dumbbell Incline Bench Row	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 45s
EZ Bar Curl	5x10 reps	rest: 45s
Dumbbell Incline Spider Curl	3x10 reps	rest: 45s
Dumbbell Incline Curl	4x10 reps	rest: 0s
Dumbbell Hammer Curl (Cross Body)	4x10 reps	rest: 45s
EZ Bar Curl (Reverse Grip)	3x12 reps	rest: 45s

Shoulders 10 exercises, 1 hr 12 mins

Dumbbell Seated Shoulder Press	5x10 reps	rest: 45s
Machine Reverse Fly	4x10 reps	rest: 45s
Dumbbell Lateral Raise	4x10 reps	rest: 0s
Dumbbell Front Raise	4x10 reps	rest: 0s
Dumbbell Bent-Over Raise	4x10 reps	rest: 60s
Dumbbell One-Arm Incline Lateral Raise	4x10 reps	rest: 45s
Cable Incline Pulldown (Supine)	4x10 reps	rest: 45s
Dumbbell Cuban Press	3x10 reps	rest: 45s
	4x12 reps	rest: 45s
	4x12 reps	rest: 45s