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Rip And Tear

4.57 (60 reviews)
Intense Strength Program with High Frequency, High Weight Squat, Bench and Deadlift
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
CoachMark Rosenbergverified coach
LevelAdvanced
EquipmentGarage Gym
Time Per Workout90 minutes
Days Per Week4 days
Program Length12 weeks
Start the program
on Boostcamp for free
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Week 1
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)3
7
70%
Bench Press (Barbell)3
7
70%
Deadlift (Barbell)2
6
70%
Day 2
ExerciseSetsRepsIntensity
Squat (Barbell)3
6
77.5%
Bench Press (Barbell)3
5
70%
--
Day 3
ExerciseSetsRepsIntensity
Deadlift (Barbell)2
6
77.5%
Bench Press (Barbell)3
6
77.5%
--
--
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
70%
Week 2
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
72.5%
Bench Press (Barbell)3
5
72.5%
Deadlift (Barbell)2
4
72.5%
Day 2
ExerciseSetsRepsIntensity
Squat (Barbell)3
4
80%
1
AMRAP
80%
Bench Press (Barbell)3
5
72.5%
Day 3
ExerciseSetsRepsIntensity
Deadlift (Barbell)2
4
80%
1
AMRAP
80%
Bench Press (Barbell)3
4
80%
1
AMRAP
80%
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
72.5%
Week 3
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)4
3
77.5%
Bench Press (Barbell)4
3
77.5%
Deadlift (Barbell)3
2
77.5%
Day 2
ExerciseSetsRepsIntensity
Squat (Barbell)4
2
85%
1
AMRAP
85%
Bench Press (Barbell)3
5
75%
Day 3
ExerciseSetsRepsIntensity
Deadlift (Barbell)3
2
85%
1
AMRAP
85%
Bench Press (Barbell)4
2
85%
1
AMRAP
85%
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
75%
Week 4
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)5
1
82.5%
Bench Press (Barbell)5
1
82.5%
Deadlift (Barbell)3
1
82.5%
Day 2
ExerciseSetsRepsIntensity
Squat (Barbell)1
AMRAP
-
Bench Press (Barbell)3
5
77.5%
--
Day 3
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
AMRAP
-
Bench Press (Barbell)1
AMRAP
-
--
--
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
77.5%
Week 5
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
75%
Bench Press (Barbell)3
5
75%
Deadlift (Barbell)2
4
75%
Day 2
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
80%
Bench Press (Barbell)3
4
72.5%
--
Day 3
ExerciseSetsRepsIntensity
Deadlift (Barbell)2
5
80%
Bench Press (Barbell)3
5
80%
--
--
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)3
4
72.5%
Week 6
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)4
3
77.5%
Bench Press (Barbell)4
3
77.5%
Deadlift (Barbell)3
2
77.5%
Day 2
ExerciseSetsRepsIntensity
Squat (Barbell)3
3
82.5%
1
AMRAP
82.5%
Bench Press (Barbell)3
4
75%
Day 3
ExerciseSetsRepsIntensity
Deadlift (Barbell)2
3
82.5%
1
AMRAP
82.5%
Bench Press (Barbell)3
3
82.5%
1
AMRAP
82.5%
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)3
4
75%
Week 7
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)5
2
82.5%
Bench Press (Barbell)5
2
82.5%
Deadlift (Barbell)3
1
82.5%
Day 2
ExerciseSetsRepsIntensity
Squat (Barbell)4
1
87.5%
1
AMRAP
87.5%
Bench Press (Barbell)3
4
77.5%
Day 3
ExerciseSetsRepsIntensity
Deadlift (Barbell)3
1
87.5%
1
AMRAP
87.5%
Bench Press (Barbell)4
1
87.5%
1
AMRAP
87.5%
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)3
4
77.5%
Week 8
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)5
1
87.5%
Bench Press (Barbell)5
1
87.5%
Deadlift (Barbell)3
1
87.5%
Day 2
ExerciseSetsRepsIntensity
Squat (Barbell)1
AMRAP
-
Bench Press (Barbell)4
4
80%
--
Day 3
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
AMRAP
-
Bench Press (Barbell)1
AMRAP
-
--
--
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)3
4
80%
Week 9
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)3
4
77.5%
Bench Press (Barbell)3
4
77.5%
Deadlift (Barbell)2
3
77.5%
Day 2
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
82.5%
Bench Press (Barbell)3
3
75%
--
Day 3
ExerciseSetsRepsIntensity
Deadlift (Barbell)2
5
82.5%
Bench Press (Barbell)3
5
82.5%
--
--
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)3
3
75%
Week 10
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)4
3
80%
Bench Press (Barbell)4
3
80%
Deadlift (Barbell)3
2
80%
Day 2
ExerciseSetsRepsIntensity
Squat (Barbell)3
3
85%
1
AMRAP
85%
Bench Press (Barbell)3
3
77.5%
Day 3
ExerciseSetsRepsIntensity
Deadlift (Barbell)2
3
85%
1
AMRAP
85%
Bench Press (Barbell)3
3
85%
1
AMRAP
85%
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)3
3
77.5%
Week 11
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)5
2
85%
Bench Press (Barbell)5
2
85%
Deadlift (Barbell)3
1
85%
Day 2
ExerciseSetsRepsIntensity
Squat (Barbell)4
1
90%
1
AMRAP
90%
Bench Press (Barbell)3
3
80%
Day 3
ExerciseSetsRepsIntensity
Deadlift (Barbell)3
1
90%
1
AMRAP
90%
Bench Press (Barbell)4
1
90%
1
AMRAP
90%
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)3
3
80%
Week 12
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)5
1
90%
Bench Press (Barbell)5
1
90%
Deadlift (Barbell)3
1
90%
Day 2
ExerciseSetsRepsIntensity
Squat (Barbell)1
AMRAP
-
Bench Press (Barbell)3
3
82.5%
--
Day 3
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
AMRAP
-
Bench Press (Barbell)1
AMRAP
-
--
--
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)3
3
82.5%
What People Are Saying
4.6/5
See all
Vitor Augusto S.Man, 21
12 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
One of the Best programs I've ever ran Squat went from 180 kg x 2 reps to 185 kg x 5 reps Bench went from 100 kg x 4 reps to 110 kg x 4 reps Deadlift went from 205 kg x 4 reps to 220 kg x 3 reps The amount of volume on low reps really gives you space to work on technique and the AMRAP sets are the madness you need to get stronger. The freedom to program your own hypertrophy and acessory days is guaranteed to never make you bored of this. Highly recomend and can't wait to run it again in some months
9 days ago
ZenzMan, 17
12 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
Loves the program. Got amazing strength from it!
24 days ago
Dallas D.Man, 25
4 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Nicely done
25 days ago
Joshua P.Man, 23
5 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
Pretty insane progress Soo far. Went from. 405lbs squat being a hard single to a 5 rep max. Then 275lbs bench being a hard single to a 4 rep max. Then 495lbs deadlift being a hard single to semi comfortable 3 rep "max". The recovery isn't a issue at all. Might have to do 3 upper days just because I can
a month ago
KionMan, 25
4 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good program, definitely start on the lower end of volume that's for sure. I want to say I've gotten stronger and this program is good for building up the big 3.
a month ago
Anthony Gamez Man, 17
12 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
My Favorite aspects of this program was being able to do your own hypertrophy work. I would 100% recommend this program. Unless your cutting . It might help with keeping strength but work best if your maintain or bulking . Also if your serious about powerlifting and wanna bring up your numbers I would give this 12 week program a go . Me (17) started with a S:365 —> S:425 B:265–> 300, D:315 —> 415 . Through all this heavy lifting. I surprisingly did some body recomp and definitely grew ( muscle size ) While still maintain 230.
a month ago
Adam B.Man, 21
4 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
The workout split
a month ago
RhysMan, 29
6 weeks complete
More than expected strength gains
More than expected muscle gains
None modifications
First time running a program of any sort, loving it
a month ago
tk-
8 weeks complete
6 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Strength gains were there but to me, they came so fast that i started to overlook warmups and got injured in the last week, minor but still, nothing on the program tho, this a good one, just dont let the gains get to your head, and take rest days
2 months ago
ClayMan, 31
12 weeks complete
15 years of prior experience
As expected strength gains
More than expected muscle gains
None modifications
Great program. It is definitely a "once a year" type of program. It worked me to death, and the gains came after. I hope to its harder next year.
2 months ago

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.