Rip And Tear
Intense Strength Program with High Frequency, High Weight Squat, Bench and Deadlift
Overview
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.
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.
Who it's for
Reviews
Great for building strength Not so great for hypotrophy
Decent program for advanced lifters. You are able to train the big 3 with heavy enough weight to gain strength without so much volume that you end up blowing up your CNS.
Some sets felt too easy, so had to up the weight
Great program, I left the fourth day out most of the time since my legs could not recover enough.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 7 reps | 70% |
| 2 | Bench Press (Barbell) | 3 | 7 reps | 70% |
| 3 | Deadlift (Barbell) | 2 | 6 reps | 70% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6 reps | 77.5% |
| 2 | Bench Press (Barbell) | 3 | 5 reps | 70% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 6 reps | 77.5% |
| 2 | Bench Press (Barbell) | 3 | 6 reps | 77.5% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | 70% |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Turning Glassbacks into Meatfridges since 2020.
Common questions
Yes, Rip And Tear is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Rip And Tear is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Rip And Tear is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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