JR's 5-day Bodybuilding Split - JEFIT

Routine detail

JR's 5-day Bodybuilding Split - JEFIT

JR's 5-day Bodybuilding Split banner

JR's 5-day Bodybuilding Split

Bulking

Intermediate

Barbell

Plan Details

The JR's 5-day Bodybuilding Split routine by John Rippon is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

A heavy compound exercise is first up on each day. Focus of this exercise is strength development. For ALL exercises, use a weight which you can't lift for more than the specified rep range on each set. On all exercises other than the first strength exercise, concentrate on really squeezing the muscle at maximum contraction for a second on EVERY rep (3-seconds for the leg curls!). This will maximally benefit muscle growth. A rep range of 10 to 12 is shown as 10..12, etc. If you're unsure of how to do one of the custom exercises in the workout, use Google to find it. Work hard, increasing the weights as you get stronger and you should see some good results after 12 or so weeks.

Routine detail

Mon

Shoulders

Est. 45 min

8 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

1 Set

Kneeling 1-arm Landmine Press Demonstration

Kneeling 1-arm Landmine Press

1 Set

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

1 Set

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

1 Set

Snatch-grip High Pull Demonstration

Snatch-grip High Pull

1 Set

Low-pulley Rear Delt Cable Fly Demonstration

Low-pulley Rear Delt Cable Fly

1 Set

Overhead Rear Delt Cable Fly Demonstration

Overhead Rear Delt Cable Fly

1 Set

Tue

Back & Abs

Est. 51 min

9 exercises

Wide Grip Pull-up Demonstration

Wide Grip Pull-up

1 Set

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

1 Set

Cable Seated Row Demonstration

Cable Seated Row

1 Set

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

1 Set

Barbell Snatch Shrug Demonstration

Barbell Snatch Shrug

4 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

1 Set

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

1 Set

Floor Wipers Demonstration

Floor Wipers

1 Set

Thu

Chest

Est. 41 min

6 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

1 Set

Cable Incline Fly Demonstration

Cable Incline Fly

1 Set

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

1 Set

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

1 Set

Dumbbell Pullover Demonstration

Dumbbell Pullover

2 Sets x 10 Reps

Fri

Legs

Est. 38 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

1 Set

Machine Leg Press Demonstration

Machine Leg Press

1 Set

Leg Extensions, 3s hold Demonstration

Leg Extensions, 3s hold

1 Set

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

1 Set

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

1 Set

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

1 Set

Sat

Arms & Abs

Est. 45 min

8 exercises

Chin-Up (Close Grip) Demonstration

Chin-Up (Close Grip)

1 Set

Tricep Push-Up Demonstration

Tricep Push-Up

1 Set

Barbell Spider Curl Demonstration

Barbell Spider Curl

1 Set

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

1 Set

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

1 Set

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

1 Set

Stability Ball Crunch Demonstration

Stability Ball Crunch

1 Set

Cable Wood Chop Demonstration

Cable Wood Chop

1 Set