Rip And Tear

Free4.56 (39 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.

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.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Advanced
Garage Gym
90 minutes
4 days
12 weeks
What People Are Saying
Matthew F.
4 weeks complete
12 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
6 days ago
Anuj D. Man, 32
3 weeks complete
No modifications
11 days ago
anthony L. Man, 31
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
13 days ago
Ben G.
12 weeks complete
No modifications
16 days ago
Carolina G. Woman, 21
3 weeks complete
5 years of prior experience
As expected strength gains
Marginal modifications
20 days ago
James V. Man, 27
4 weeks complete
10 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
22 days ago
Kim H.
3 weeks complete
No modifications
24 days ago
Carey C. Man, 24
2 weeks complete
6 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Best part about this program is that it pushes you to grow but doesn’t overdo it. And if you feel like you can more weight/reps you can go for it. Your 1rm number that you input are true to what the program provides. Going for a PR during week 4. Can’t wait
a month ago
Tina G. Woman, 39
3 weeks complete
3 years of prior experience
As expected strength gains
Marginal modifications
a month ago
Salomé D. Woman, 25
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
Nice program, leaves room for adaptation
a month ago
Mon
1. Squat (Barbell)
SetsTargetIntensity
1
7 reps
70% of 1RM
2
7 reps
70% of 1RM
3
7 reps
70% of 1RM
2. Bench Press (Barbell)
SetsTargetIntensity
1
7 reps
70% of 1RM
2
7 reps
70% of 1RM
3
7 reps
70% of 1RM
3. Deadlift (Barbell)
SetsTargetIntensity
1
6 reps
70% of 1RM
2
6 reps
70% of 1RM
Wed
Lower body hypertrophy after squat and bench
1. Squat (Barbell)
SetsTargetIntensity
1
6 reps
77.5% of 1RM
2
6 reps
77.5% of 1RM
3
6 reps
77.5% of 1RM
2. Bench Press (Barbell)
SetsTargetIntensity
1
5 reps
70% of 1RM
2
5 reps
70% of 1RM
3
5 reps
70% of 1RM
Fri
Upper body hypertrophy work after deadlift and bench
1. Deadlift (Barbell)
SetsTargetIntensity
1
6 reps
77.5% of 1RM
2
6 reps
77.5% of 1RM
2. Bench Press (Barbell)
SetsTargetIntensity
1
6 reps
77.5% of 1RM
2
6 reps
77.5% of 1RM
3
6 reps
77.5% of 1RM
Sat
Lower body hypertrophy after squat
1. Squat (Barbell)
SetsTargetIntensity
1
5 reps
70% of 1RM
2
5 reps
70% of 1RM
3
5 reps
70% of 1RM