Rip And Tear

(116 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
GoalPowerlifting, Powerbuilding
EquipmentGarage Gym
Time Per Workout90 minutes
Days Per Week4 days
Program Length12 weeks
Start the program
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Week 1
Day 1
ExerciseSetsReps
Squat (Barbell)3
7
Bench Press (Barbell)3
7
Deadlift (Barbell)2
6
Day 2
ExerciseSetsReps
Squat (Barbell)3
6
Bench Press (Barbell)3
5
--
Day 3
ExerciseSetsReps
Deadlift (Barbell)2
6
Bench Press (Barbell)3
6
--
--
Day 4
ExerciseSetsReps
Squat (Barbell)3
5
Week 2
Day 1
ExerciseSetsReps
Squat (Barbell)3
5
Bench Press (Barbell)3
5
Deadlift (Barbell)2
4
Day 2
ExerciseSetsReps
Squat (Barbell)3
4
1
AMRAP
Bench Press (Barbell)3
5
Day 3
ExerciseSetsReps
Deadlift (Barbell)2
4
1
AMRAP
Bench Press (Barbell)3
4
1
AMRAP
Day 4
ExerciseSetsReps
Squat (Barbell)3
5
Week 3
Day 1
ExerciseSetsReps
Squat (Barbell)4
3
Bench Press (Barbell)4
3
Deadlift (Barbell)3
2
Day 2
ExerciseSetsReps
Squat (Barbell)4
2
1
AMRAP
Bench Press (Barbell)3
5
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
2
1
AMRAP
Bench Press (Barbell)4
2
1
AMRAP
Day 4
ExerciseSetsReps
Squat (Barbell)3
5
Week 4
Day 1
ExerciseSetsReps
Squat (Barbell)5
1
Bench Press (Barbell)5
1
Deadlift (Barbell)3
1
Day 2
ExerciseSetsReps
Squat (Barbell)1
AMRAP
Bench Press (Barbell)3
5
--
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
AMRAP
Bench Press (Barbell)1
AMRAP
--
--
Day 4
ExerciseSetsReps
Squat (Barbell)3
5
Week 5
Day 1
ExerciseSetsReps
Squat (Barbell)3
5
Bench Press (Barbell)3
5
Deadlift (Barbell)2
4
Day 2
ExerciseSetsReps
Squat (Barbell)3
5
Bench Press (Barbell)3
4
--
Day 3
ExerciseSetsReps
Deadlift (Barbell)2
5
Bench Press (Barbell)3
5
--
--
Day 4
ExerciseSetsReps
Squat (Barbell)3
4
Week 6
Day 1
ExerciseSetsReps
Squat (Barbell)4
3
Bench Press (Barbell)4
3
Deadlift (Barbell)3
2
Day 2
ExerciseSetsReps
Squat (Barbell)3
3
1
AMRAP
Bench Press (Barbell)3
4
Day 3
ExerciseSetsReps
Deadlift (Barbell)2
3
1
AMRAP
Bench Press (Barbell)3
3
1
AMRAP
Day 4
ExerciseSetsReps
Squat (Barbell)3
4
Week 7
Day 1
ExerciseSetsReps
Squat (Barbell)5
2
Bench Press (Barbell)5
2
Deadlift (Barbell)3
1
Day 2
ExerciseSetsReps
Squat (Barbell)4
1
1
AMRAP
Bench Press (Barbell)3
4
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
1
1
AMRAP
Bench Press (Barbell)4
1
1
AMRAP
Day 4
ExerciseSetsReps
Squat (Barbell)3
4
Week 8
Day 1
ExerciseSetsReps
Squat (Barbell)5
1
Bench Press (Barbell)5
1
Deadlift (Barbell)3
1
Day 2
ExerciseSetsReps
Squat (Barbell)1
AMRAP
Bench Press (Barbell)4
4
--
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
AMRAP
Bench Press (Barbell)1
AMRAP
--
--
Day 4
ExerciseSetsReps
Squat (Barbell)3
4
Week 9
Day 1
ExerciseSetsReps
Squat (Barbell)3
4
Bench Press (Barbell)3
4
Deadlift (Barbell)2
3
Day 2
ExerciseSetsReps
Squat (Barbell)3
5
Bench Press (Barbell)3
3
--
Day 3
ExerciseSetsReps
Deadlift (Barbell)2
5
Bench Press (Barbell)3
5
--
--
Day 4
ExerciseSetsReps
Squat (Barbell)3
3
Week 10
Day 1
ExerciseSetsReps
Squat (Barbell)4
3
Bench Press (Barbell)4
3
Deadlift (Barbell)3
2
Day 2
ExerciseSetsReps
Squat (Barbell)3
3
1
AMRAP
Bench Press (Barbell)3
3
Day 3
ExerciseSetsReps
Deadlift (Barbell)2
3
1
AMRAP
Bench Press (Barbell)3
3
1
AMRAP
Day 4
ExerciseSetsReps
Squat (Barbell)3
3
Week 11
Day 1
ExerciseSetsReps
Squat (Barbell)5
2
Bench Press (Barbell)5
2
Deadlift (Barbell)3
1
Day 2
ExerciseSetsReps
Squat (Barbell)4
1
1
AMRAP
Bench Press (Barbell)3
3
Day 3
ExerciseSetsReps
Deadlift (Barbell)3
1
1
AMRAP
Bench Press (Barbell)4
1
1
AMRAP
Day 4
ExerciseSetsReps
Squat (Barbell)3
3
Week 12
Day 1
ExerciseSetsReps
Squat (Barbell)5
1
Bench Press (Barbell)5
1
Deadlift (Barbell)3
1
Day 2
ExerciseSetsReps
Squat (Barbell)1
AMRAP
Bench Press (Barbell)3
3
--
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
AMRAP
Bench Press (Barbell)1
AMRAP
--
--
Day 4
ExerciseSetsReps
Squat (Barbell)3
3
What People Are Saying
4.6/ 5
Orlando M.Man
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great progress.
10 days ago
Adrian I.Man, 19
4 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
This felt a lot better than I expected. RPE training really always had me guessing and over/undershooting so the % stuff is nice to keep it simple and linear. Slacked on some accessories but keeping up on the programmed compounds still had me seeing some sizeable progress. As someone who went into this program come from a very long squat plateau, this seemed to be the switch up I needed to break it!
13 days 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.