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Rip And Tear
1,779 athletes joined
Intense Strength Program with High Frequency, High Weight Squat, Bench and Deadlift
4.52
(282 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
down_app
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(282 ratings)
Only ratings with written feedback are displayed here.
4.52/ 5
Phoenix F.Age 19, Man
a day 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 💪💪💪
Bradon O.Man
7 days ago
5 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Exchanged squats for front squats. Been trying to improve weight for that exercise. Deadlift increased a good amount. Not sure if that’s a result of the front squats or just the workload in general. Bench has regressed

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.