JR's 2 x 5-split Program

Plan Details

The JR's 2 x 5-split Program routine by John Rippon is a 10 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

This is a very slightly modified version of my current routine (2019 Q1) There are ten different wo... Read More

This is a very slightly modified version of my current routine (2019 Q1) There are ten different workouts designed to be done in sequence, comprising a 5 split body part routine with 2 workouts for each split. I let my body decide when to take rest days which, for me, average 1 to 2 per week. Superset links don't show when you download the routine. An exercise with a zero rest time is the first exercise of a superset and you'll need to link the succeeding exercise to it before you run the routine. Exercises with a 1s rest time are drop sets. Drop weight about 30% on each succeeding set. No cardio exercises have been included but I recommend you include at least 1 or 2 short HIIT sessions of no more than 15 - 20min. Don't do HIIT close to a weights workout. Ideally separate them by at least 8 hours to give better recovery.