JR's Muscle-building Routine
Bulking
Intermediate
Machine strength
Plan Details
The JR's Muscle-building Routine routine by John Rippon is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
For maximum muscle building, control each rep (1s up, 1s down, squeezing the muscle for 2-3s at maximum contraction) and keep to the specified rest time between sets. Always be conscious of what muscles you're working; really feel them working (mind-muscle connection). Link each exercise that has a zero rest period to the exercise immediately below it to form a superset or tri-set! Push-ups/sit-ups: These assist with conditioning. Perform the reps fast until failure but with full range of motion. Do these at least on every weights day but separated from the weights session by at least four hours.
Routine detail
Mon
Lower Body
Est. 80 min
11 exercises
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press
3 Sets x 2 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Walking Lunge
2 Sets x 16 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 and 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
Thu
Back and 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
EZ Bar Curl (Reverse Grip)
3 Sets x 12 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
Fri
Shoulders
Est. 68 min
9 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
Cable Rope Face Pull
4 Sets x 12 Reps
Band Pull-apart
4 Sets x 12 Reps
Sat
HIIT Cardio
Est. 2 min
1 exercise
Rowing Intervals 30s hard /60s easy
1 Set
Any
Conditioning Push-ups, Sit-ups
Est. 15 min
2 exercises
Push-Up
3 Sets
Sit-Up
3 Sets
