JR's Twice-a-Week-Per Body-Part Routine
Bulking
Intermediate
Machine strength
Plan Details
The JR's Twice-a-Week-Per Body-Part Routine routine by John Rippon is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Three body splits are done twice a week - once concentrating on strength, once emphasising hypertrophy. The strength days have you doing the compound exercises for each body part first, followed by isolation exercises for the muscle groups concerned. The hypertrophy days start by pre-exhausting a muscle group with an isolation exercise prior to doing one or more compound exercises. IMPORTANT: Choose weights so that you can complete between +/- one of the reps specified for each set. Once you find you can do two more reps on the last set - time to increase the weight. * Do the close grip chin-ups with underhand grip (palms facing towards you), not overhand as described in the Jefit exercise. * For best effect on the forearm muscles, do the wrist roller with elbows tucked by your sides and only the forearms extended horizontal. Holding your arms fully extended usually tires your shoulders before your forearms.
Routine detail
Mon
Strength Day: Legs and Abs
Est. 69 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Weighted Hanging Knee Raise
4 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Machine Calf Press
2 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Tue
Pre-exhaust Day: Chest, Triceps and Shoulders
Est. 72 min
10 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 8 Reps
Wed
Strength Day: Back, Biceps and Forearms
Est. 72 min
9 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Chin-Up (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Thu
Pre-exhaust Day: Legs and Abs
Est. 67 min
9 exercises
Machine Leg Press
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 12 Reps
Windshield Wipers
3 Sets x 8 Reps
Fri
Strength Day: Chest, Triceps and Shoulders
Est. 69 min
9 exercises
Weighted Chest Dip
4 Sets x 8 Reps
Push-Up
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Sat
Pre-exhaust Day: Back, Biceps and Forearms
Est. 76 min
11 exercises
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Rhomboid Fly
3 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Wrist Roller
3 Sets x 5 Reps
