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Rip And Tear

1,951 athletes joined

Intense Strength Program with High Frequency, High Weight Squat, Bench and Deadlift

4.48
(97 ratings)

PROGRAM DESCRIPTION

Rip And Tear is a 12 week program focused around high frequency, high weight, low rep Squat, Bench and Deadlift. It aims to put a fine edge on your technique in these movements at low rep ranges. It is a good choice for a lifter who has spent time focusing on other areas who wants to take their strength and size gains and turn them into personal records in Squat, Bench and Deadlift.

Read the full program guide below.

PROGRAM OVERVIEW

  • Level
    Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Days Per Week
    4 days
  • Recommended Days
    Mon, Wed, Fri, Sat
  • Time Per Workout
    90 minutes
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
70%
2
Bench Press (Barbell)
3
7 reps
70%
3
Deadlift (Barbell)
2
6 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72.5%
2
Bench Press (Barbell)
3
5 reps
72.5%
3
Deadlift (Barbell)
2
4 reps
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
77.5%
2
Bench Press (Barbell)
4
3 reps
77.5%
3
Deadlift (Barbell)
3
2 reps
77.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
82.5%
2
Bench Press (Barbell)
5
1 reps
82.5%
3
Deadlift (Barbell)
3
1 reps
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
75%
3
Deadlift (Barbell)
2
4 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
77.5%
2
Bench Press (Barbell)
4
3 reps
77.5%
3
Deadlift (Barbell)
3
2 reps
77.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
82.5%
2
Bench Press (Barbell)
5
2 reps
82.5%
3
Deadlift (Barbell)
3
1 reps
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
87.5%
2
Bench Press (Barbell)
5
1 reps
87.5%
3
Deadlift (Barbell)
3
1 reps
87.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Bench Press (Barbell)
3
4 reps
77.5%
3
Deadlift (Barbell)
2
3 reps
77.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
4
3 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Bench Press (Barbell)
5
2 reps
85%
3
Deadlift (Barbell)
3
1 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
90%
2
Bench Press (Barbell)
5
1 reps
90%
3
Deadlift (Barbell)
3
1 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77.5%
2
Bench Press (Barbell)
3
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4 reps
AMRAP
80%
80%
2
Bench Press (Barbell)
3
5 reps
72.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
2 reps
AMRAP
85%
85%
2
Bench Press (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
2
Bench Press (Barbell)
3
5 reps
77.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
4 reps
72.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3 reps
AMRAP
82.5%
82.5%
2
Bench Press (Barbell)
3
4 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1 reps
AMRAP
87.5%
87.5%
2
Bench Press (Barbell)
3
4 reps
77.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
2
Bench Press (Barbell)
4
4 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
82.5%
2
Bench Press (Barbell)
3
3 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3 reps
AMRAP
85%
85%
2
Bench Press (Barbell)
3
3 reps
77.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1 reps
AMRAP
90%
90%
2
Bench Press (Barbell)
3
3 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
2
Bench Press (Barbell)
3
3 reps
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
77.5%
2
Bench Press (Barbell)
3
6 reps
77.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4 reps
AMRAP
80%
80%
2
Bench Press (Barbell)
3
1
4 reps
AMRAP
80%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2 reps
AMRAP
85%
85%
2
Bench Press (Barbell)
4
1
2 reps
AMRAP
85%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
2
Bench Press (Barbell)
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
AMRAP
82.5%
82.5%
2
Bench Press (Barbell)
3
1
3 reps
AMRAP
82.5%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1 reps
AMRAP
87.5%
87.5%
2
Bench Press (Barbell)
4
1
1 reps
AMRAP
87.5%
87.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
2
Bench Press (Barbell)
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
82.5%
2
Bench Press (Barbell)
3
5 reps
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
AMRAP
85%
85%
2
Bench Press (Barbell)
3
1
3 reps
AMRAP
85%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1 reps
AMRAP
90%
90%
2
Bench Press (Barbell)
4
1
1 reps
AMRAP
90%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
2
Bench Press (Barbell)
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
72.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
77.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82.5%
WHAT PEOPLE ARE SAYING(97 ratings)
Only ratings with written feedback are displayed here.
4.48 / 5
Dirk K.Age 41, Man
a month ago
8 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
No bullshit programming for the advanced lifter.
Mike MomanyAge 34, Man
3 months ago
11 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great strength program. Easy to incorporate into a hybrid training program to maintain/increase strength. I used this program 4 days/week and, instead of the recommended hypertrophy work, spent the other days targeting my cardio with HIIT, runs, and cycling. Again, great program and I will probably come back to it for future training cycles.

Rip And Tear is a 12 week program focused around high frequency, high weight, low rep Squat, Bench and Deadlift. It aims to put a fine edge on your technique in these movements at low rep ranges. It is a good choice for a lifter who has spent time focusing on other areas who wants to take their strength and size gains and turn them into personal records in Squat, Bench and Deadlift.

This is a 4-7 day program. It includes 3 bench days, 3 squat days, and 2 deadlift days a week. It covers programming only for these three lifts. All accessory work and the bulk of the hypertrophy work is up to the user. Only 4 days a week include programmed lifts. The remaining 3 are listed as rest or hypertrophy days. How these days are used is up to you. I recommend at least 1 of these days be used for upper body hypertrophy work.

Weekly Structure

Day 1 - Squat, Bench, Deadlift

Day 2 - Rest or Hypertrophy

Day 3 - Squat, Bench, Lower Body Hypertrophy

Day 4 - Rest or Hypertrophy

Day 5 - Squat, Bench, Upper Body Hypertrophy

Day 6 - Squat, Lower Body Hypertrophy

Day 7- Rest or Hypertrophy

This is a program where you will be working with heavy weight. Weights are based off of a true 1RM. Do not use a training max, do not use an old PR single, pick a weight that you could confidently perform a single for at the beginning of the program. Due to the intense and demanding nature of the program, it is recommended for experienced lifters only.

Full details can be found in the Program Guide linked below.