JR's Push-Pull-Legs for Muscle Growth
Bulking
Beginner
Dumbbell
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.
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.
Routine detail
Mon
Leg Day
Est. 62 min
7 exercises
Barbell Deep Squat
4 Sets x 12,10,8,6 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Bridge
10 Sets
Wed
Push Day
Est. 59 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Barbell Bench Press
3 Sets x 12,10,8 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12,10,8,6 Reps
Tricep Push-Up
3 Sets
Fri
Pull Day
Est. 46 min
7 exercises
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Row
3 Sets x 12,10,8 Reps
Cable Rope Deltoid Row
4 Sets x 10 Reps
Machine Inverted Row
3 Sets
Cable Shoulder Extension
3 Sets x 12,10,8 Reps
