Rip And Tear

Free4.58 (92 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
Donald H. Man, 25
3 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
great structure and volume
10 days ago
Sambhav P. Man, 18
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Like a 2.5 kg pr
12 days ago
Anonymous Man, 47
3 weeks complete
As expected strength gains
As expected muscle gains
None modifications
13 days ago
Scott J. Man, 30
3 weeks complete
9 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Great for strength and size if you use some of the rest days for some hypertrophy work.
16 days ago
Roxanne E. Woman, 37
3 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Liking it so far. Starting off with light weight was a better option for me so I could train without knee wraps and a belt.
18 days ago
Róbert B. Man, 25
3 weeks complete
6 years of prior experience
As expected strength gains
No modifications
20 days ago
Kyle
4 weeks complete
No modifications
a month ago
Joshua I. Man, 19
3 weeks complete
No modifications
a month ago
Ishaan M. Man, 22
3 weeks complete
No modifications
a month ago
Andy H.
3 weeks complete
No modifications
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