JR's Push-Pull-Legs for Muscle Growth

Plan Details

The JR's Push-Pull-Legs for Muscle Growth routine by John Rippon is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Plan Description

Do all exercises with good form. Count of three for the eccentric phase (muscles extending), faster ... Read More

Do all exercises with good form. Count of three for the eccentric phase (muscles extending), faster on the concentric phase (muscles contracting). Squeeze for further count of two when muscles are fully contracted. Where the rep number in each set decreases, add a little more weight with each set so that you're barely able to get the last rep. Try to add more weight on at least some exercises every week so your muscles are forced to keep growing. A zero-rep set means do reps until failure. Push Day: Once you've downloaded the program, link the dumbbell side raise exercise to the dumbbell lateral raise exercise to form a superset. Once you have a few month's training experience you may wish to progress to a four- or five-day per week routine.