Rip And Tear

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.