JR's Hard-core Six-day Split Routine
Bulking
Advanced
Machine strength
Plan Details
The JR's Hard-core Six-day Split Routine routine by John Rippon is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Predominantly strength with some hypertrophy and general fitness training. Use ramping weights where rep numbers reduce; fixed weight for same-rep sets. Exercises with zero rest periods are supersetted with the exercise following them. YOU NEED TO LINK THESE AFTER DOWNLOADING THE ROUTINE. Work as close as you can to the suggested reps while reaching close to failure. You can do cardio as a follow-on from abs or as separate sessions on the one day.
Routine detail
Day 1
Abs
Est. 41 min
6 exercises
Dragon Flag
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Floor Wipers
1 Set x 30 Reps
Reverse Crunch
3 Sets x 12 Reps
Upside-down Crunches
3 Sets x 10 Reps
Ab Wheel Rollout
2 Sets x 20 Reps
Day 1
Cardio (HIIT or S/S Row)
Est. 23 min
2 exercises
Rowing Intervals 30:30r
1 Set
Rowing
1 Set
Day 2
Legs
Est. 90 min
7 exercises
Barbell Deep Squat
9 Sets x 10,10,10,7,5,5,5,5,5 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15,12,10,10 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 3
Chest
Est. 73 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Scoop
4 Sets x 12 Reps
Cable Incline Fly
4 Sets x 12 Reps
Plate Chest Press
4 Sets x 10 Reps
Day 3
Triceps add-on
Est. 22 min
2 exercises
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Back
Est. 71 min
7 exercises
Barbell Deadlift
7 Sets x 10,10,7,5,5,5,3 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 5
Biceps add-on
Est. 21 min
2 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Day 6
Arms
Est. 87 min
10 exercises
Weighted Tricep Dip
3 Sets x 10 Reps
EZ Bar Decline Tricep Extension
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Tricep Push-Up
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Smith Machine Drag Curl
3 Sets x 15 Reps
Day 7
Shoulders (db press + MT)
Est. 83 min
12 exercises
Shoulder dislocations with exercise band
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Front Incline Raise
3 Sets x 11 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 11 Reps
Incline Plate Prone Front Raise
3 Sets x 10 Reps
Incline Dumbbell Prone Front Raise
3 Sets x 10 Reps
Lean away Single Arm Dumbbell Raise
3 Sets x 11 Reps
Countdown Seated Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-arm Bent-over Rear Delt Row
3 Sets x 15 Reps
Dumbbell Incline Rear Delt Fly
2 Sets x 40 Reps
