Rip And Tear | Workout Programs | Boostcamp App

Rip And Tear

1,846 athletes joined

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

4.51

(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

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

Squat (Barbell)

7 reps

70%

Bench Press (Barbell)

7 reps

70%

Deadlift (Barbell)

6 reps

70%

Day 1

Squat (Barbell)

5 reps

72.5%

Bench Press (Barbell)

5 reps

72.5%

Deadlift (Barbell)

4 reps

72.5%

Day 1

Squat (Barbell)

3 reps

77.5%

Bench Press (Barbell)

3 reps

77.5%

Deadlift (Barbell)

2 reps

77.5%

Day 1

Squat (Barbell)

1 reps

82.5%

Bench Press (Barbell)

1 reps

82.5%

Deadlift (Barbell)

1 reps

82.5%

Day 1

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Deadlift (Barbell)

4 reps

75%

Day 1

Squat (Barbell)

3 reps

77.5%

Bench Press (Barbell)

3 reps

77.5%

Deadlift (Barbell)

2 reps

77.5%

Day 1

Squat (Barbell)

2 reps

82.5%

Bench Press (Barbell)

2 reps

82.5%

Deadlift (Barbell)

1 reps

82.5%

Day 1

Squat (Barbell)

1 reps

87.5%

Bench Press (Barbell)

1 reps

87.5%

Deadlift (Barbell)

1 reps

87.5%

Day 1

Squat (Barbell)

4 reps

77.5%

Bench Press (Barbell)

4 reps

77.5%

Deadlift (Barbell)

3 reps

77.5%

Day 1

Squat (Barbell)

3 reps

80%

Bench Press (Barbell)

3 reps

80%

Deadlift (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

85%

Bench Press (Barbell)

2 reps

85%

Deadlift (Barbell)

1 reps

85%

Day 1

Squat (Barbell)

1 reps

90%

Bench Press (Barbell)

1 reps

90%

Deadlift (Barbell)

1 reps

90%

Day 2

Squat (Barbell)

6 reps

77.5%

Bench Press (Barbell)

5 reps

70%

Day 2

Squat (Barbell)

4 reps

AMRAP

80%

Bench Press (Barbell)

5 reps

72.5%

Day 2

Squat (Barbell)

2 reps

AMRAP

85%

Bench Press (Barbell)

5 reps

75%

Day 2

Squat (Barbell)

AMRAP

Bench Press (Barbell)

5 reps

77.5%

Day 2

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

4 reps

72.5%

Day 2

Squat (Barbell)

3 reps

AMRAP

82.5%

Bench Press (Barbell)

4 reps

75%

Day 2

Squat (Barbell)

1 reps

AMRAP

87.5%

Bench Press (Barbell)

4 reps

77.5%

Day 2

Squat (Barbell)

AMRAP

Bench Press (Barbell)

4 reps

80%

Day 2

Squat (Barbell)

5 reps

82.5%

Bench Press (Barbell)

3 reps

75%

Day 2

Squat (Barbell)

3 reps

AMRAP

85%

Bench Press (Barbell)

3 reps

77.5%

Day 2

Squat (Barbell)

1 reps

AMRAP

90%

Bench Press (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

AMRAP

Bench Press (Barbell)

3 reps

82.5%

Day 3

Deadlift (Barbell)

6 reps

77.5%

Bench Press (Barbell)

6 reps

77.5%

Day 3

Deadlift (Barbell)

4 reps

AMRAP

80%

Bench Press (Barbell)

4 reps

AMRAP

80%

Day 3

Deadlift (Barbell)

2 reps

AMRAP

85%

Bench Press (Barbell)

2 reps

AMRAP

85%

Day 3

Deadlift (Barbell)

AMRAP

Bench Press (Barbell)

AMRAP

Day 3

Deadlift (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Day 3

Deadlift (Barbell)

3 reps

AMRAP

82.5%

Bench Press (Barbell)

3 reps

AMRAP

82.5%

Day 3

Deadlift (Barbell)

1 reps

AMRAP

87.5%

Bench Press (Barbell)

1 reps

AMRAP

87.5%

Day 3

Deadlift (Barbell)

AMRAP

Bench Press (Barbell)

AMRAP

Day 3

Deadlift (Barbell)

5 reps

82.5%

Bench Press (Barbell)

5 reps

82.5%

Day 3

Deadlift (Barbell)

3 reps

AMRAP

85%

Bench Press (Barbell)

3 reps

AMRAP

85%

Day 3

Deadlift (Barbell)

1 reps

AMRAP

90%

Bench Press (Barbell)

1 reps

AMRAP

90%

Day 3

Deadlift (Barbell)

AMRAP

Bench Press (Barbell)

AMRAP

Day 4

Squat (Barbell)

5 reps

70%

Day 4

Squat (Barbell)

5 reps

72.5%

Day 4

Squat (Barbell)

5 reps

75%

Day 4

Squat (Barbell)

5 reps

77.5%

Day 4

Squat (Barbell)

4 reps

72.5%

Day 4

Squat (Barbell)

4 reps

75%

Day 4

Squat (Barbell)

4 reps

77.5%

Day 4

Squat (Barbell)

4 reps

80%

Day 4

Squat (Barbell)

3 reps

75%

Day 4

Squat (Barbell)

3 reps

77.5%

Day 4

Squat (Barbell)

3 reps

80%

Day 4

Squat (Barbell)

3 reps

82.5%

WHAT PEOPLE ARE SAYING(97 ratings)

Only ratings with written feedback are displayed here.

4.51 / 5

Mike MomanyAge 34, Man

19 days 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.

Phoenix F.Age 19, Man

a month ago

12 weeks complete

3 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

results: squat 275x1 to 275x5 deadlift 315x1 to 365x1 bench from a very awful 185 bounce rep no lift with my butt 6 inches off the bench to a competition passing 185 single I ended up peaking 8 weeks into this program (around when all my maxes stated above were achieved) as i had a competition, and afterwards i was honestly just tired of bulking so i finished the program in a deficit. i went from 185 bodyweight at beginning of program to a peak of 195 at the time of my competition and then back down to 175 by the end. my competition was only bench and deadlift, so i didnt get a chance to test a heavy squat single until i was 175 lbs, and only got 295 for 1 (was really hoping for 315 but itll have to wait till im finished cutting) Overall very happy with my results, even tho im sure i couldve achieved much more if i continued to bulk through the last 4 weeks. Thank you Mark for structuring an awesome program and for making yourself available to answer any questions i had, easily one of the best resources ive found especially making yourself available for free. I know you read these, so seriously I can't thank you enough. Heres to more PRs for all of us 💪💪💪

Show All Reviews

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.