john rippon

Feb 14th 2019

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JR's 2 x 5-split Program

DOWNLOADS/VIEWS: 10/1059

RATING: 88 (FROM 1 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Back 1 9 exercises, 1 hr 17 mins

Barbell Deadlift	5x7 reps	rest: 120s
Dumbbell Incline Bench Row	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Weighted Pull-Up	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Machine Inverted Row	4x12 reps	rest: 60s
	3x15 reps	rest: 60s

Arms/Abs/Core 1 11 exercises, 1 hr 16 mins

Machine Tricep Extension	3x12 reps	rest: 60s
Preacher Curl Machine	3x12 reps	rest: 90s
Weighted Tricep Dip	3x20,15,10 reps	rest: 120s
Dumbbell Incline Hammer Curl	2x10 reps	rest: 0s
Dumbbell Incline Hammer Curl	2x10 reps	rest: 90s
Tricep Push-Up	3x25 reps	rest: 120s
EZ Bar Curl	2x10 reps	rest: 0s
EZ Bar Curl (Reverse Grip)	2x10 reps	rest: 120s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Windshield Wipers	2x10 reps	rest: 60s
Machine Ab Crunch	3x15 reps	rest: 60s

Shoulders 1 9 exercises, 59 mins

	2x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Deltoid Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Front Incline Raise	3x10 reps	rest: 60s
	3x12 reps	rest: 60s
Machine Reverse Fly	4x12 reps	rest: 60s
	3x15 reps	rest: 60s

Legs 1 8 exercises, 1 hr 31 mins

Barbell Deep Squat	8x10 reps	rest: 180s
	3x12 reps	rest: 120s
Machine Hip Abduction	3x10 reps	rest: 60s
Machine Hip Adduction	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Barbell Lunge	3x12 reps	rest: 60s
Machine Single-Leg Calf Press	3x25 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	3x25 reps	rest: 60s

Chest 1 8 exercises, 1 hr 11 mins

Dumbbell Bench Press	4x12 reps	rest: 120s
Barbell Incline Bench Press	4x12 reps	rest: 120s
Elevated Push-Up	3x20 reps	rest: 0s
Dumbbell Pullover	3x10 reps	rest: 120s
Cable Cross-Over	4x12 reps	rest: 60s
Cable Flat Bench Fly	3x12 reps	rest: 60s
	3x12 reps	rest: 0s
	3x15 reps	rest: 60s

Back 2 9 exercises, 1 hr 12 mins

	3x12 reps	rest: 120s
Barbell Bent-Over Row (Reverse Grip)	3x10 reps	rest: 90s
Barbell Bent-Over Row	3x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Barbell Rack Pull	3x10 reps	rest: 0s
Hanging Leg Raise	3x12 reps	rest: 180s

Arms/Abs/Core 2 10 exercises, 1 hr 26 mins

Tricep Push-Up	3x20 reps	rest: 0s
Chin-Up	3x12 reps	rest: 180s
Weighted Tricep Dip	4x20 reps	rest: 120s
Barbell Spider Curl	3x12 reps	rest: 120s
Cable Shoulder Extension	3x12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 0s
EZ Bar Incline Tricep Extension	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Dragon Flag	2x10 reps	rest: 60s
Stability Ball Crunch	4x15 reps	rest: 60s

Shoulders 2 10 exercises, 1 hr 7 mins

	2x10 reps	rest: 60s
Barbell Shoulder Press	5x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	2x10 reps	rest: 1s
Dumbbell One-Arm Incline Lateral Raise	2x10 reps	rest: 60s
	4x12 reps	rest: 60s
Weight Plate Front Raise	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Smith Machine Shrug	3x15 reps	rest: 60s

Legs 2 7 exercises, 1 hr 23 mins

Machine Leg Extension	3x15 reps	rest: 60s
Hack Squat	3x10 reps	rest: 60s
Barbell Deep Squat	5x10 reps	rest: 180s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x10 reps	rest: 180s
Machine Seated Single-Leg Calf Raise	3x25 reps	rest: 60s
Machine Single-Leg Calf Press	3x25 reps	rest: 60s

Chest 2 9 exercises, 1 hr 9 mins

Dumbbell Incline Bench Press	3x12 reps	rest: 120s
Barbell Bench Press	3x12 reps	rest: 120s
Dumbbell Decline Bench Press	3x12 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
	3x15 reps	rest: 0s
	3x12 reps	rest: 60s
	5x12 reps	rest: 60s
	3x12 reps	rest: 60s