**The Rippler** is a dynamic 12-week strength training program designed for those ready to elevate their lifting game. Committing to four days a week, you'll tackle a mix of barbell, machine, and bodyweight exercises, targeting major muscle groups with a focus on compound movements and progressive overload. Each session incorporates high-intensity sets, ensuring you build strength and muscle effectively. Get ready to push your limits and see tangible results as you ride the wave of transformation!

Increase your SBD total over 12 weeks following Cody Lefevers GZCL The Rippler—adjustments made by removing the OHP training and alternate T2 and T3 exercises to fit my preferences.
Enter 2RM for T1 exercises (SBD)
Enter 5RM for T2 exercises ( SBD variations)

The Rippler

Increase your SBD total over 12 weeks following Cody Lefevers GZCL The Rippler—adjustments made by removing the OHP training and alternate T2 and T3 exercises to fit my preferences.
Enter 2RM for T1 exercises
Enter 5RM for T2 exercises


default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Squat (Paused)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Squat (Barbell)

Larsen Press (Barbell)

Pull-Up (Bodyweight)

Incline Curl (Dumbbell)

Bench Press (Paused)

Front Squat (Barbell)

Tricep Extension (Cable)

Lat Pulldown

Deadlift (Barbell)

Bench Press (Close Grip)

T-Bar Row

Face Pull

undefined reviews for The Rippler