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RIP & TEAR

by Harry M.

Program Description

5/ almost 6 years in the making. Finally nailed the formula. Beyond intense, superset wherever you can manage, you’ll be in and out of the gym in 45-60 mins and most likely in writhing pain :)) Enjoy! (If that’s even a possibility…)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2025 03:36
  • Last Edited
    Jun 18, 2025 12:43

Summary

Unleash your strength with the RIP & TEAR program, a dynamic 6-week training regimen designed for serious lifters. Committing just three days a week, you'll tackle a variety of compound and isolation exercises, including deadlifts, curls, and tricep extensions, to build muscle and enhance your overall power. Each session is meticulously crafted to push your limits, ensuring you make noticeable gains in strength and definition. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Triceps
12.5%
Middle Delts
9.1%
Front Delts
8.9%
Quadriceps
7.4%
Hamstrings
7%
Chest
6.5%
Lats
6.2%
Abs
5.9%
Biceps
5.6%
Glutes
5.6%
Rear Delts
5.1%
Lower Back
3.2%
Forearms
3.1%
Adductors
0.7%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
75%
2
Chin-Up (Weighted)
4
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
2
10-12 reps
-
6
Chest Fly (Cable)
2
12-15 reps
-
7
Face Pull
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
2
10-12 reps
-
9
Neck Extension/ Flexion
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
72%
2
Chin-Up (Weighted)
4
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
2
10-12 reps
-
6
Chest Fly (Cable)
2
12-15 reps
-
7
Face Pull
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
2
10-12 reps
-
9
Neck Extension/ Flexion
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Chin-Up (Weighted)
4
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
2
10-12 reps
-
6
Chest Fly (Cable)
2
12-15 reps
-
7
Face Pull
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
2
10-12 reps
-
9
Neck Extension/ Flexion
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
75%
2
Chin-Up (Weighted)
4
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
2
10-12 reps
-
6
Chest Fly (Cable)
2
12-15 reps
-
7
Face Pull
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
2
10-12 reps
-
9
Neck Extension/ Flexion
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
72%
2
Chin-Up (Weighted)
4
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
2
10-12 reps
-
6
Chest Fly (Cable)
2
12-15 reps
-
7
Face Pull
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
2
10-12 reps
-
9
Neck Extension/ Flexion
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
Chin-Up (Weighted)
4
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
2
10-12 reps
-
6
Chest Fly (Cable)
2
12-15 reps
-
7
Face Pull
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
2
10-12 reps
-
9
Neck Extension/ Flexion
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
2
10-15 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
2
10-12 reps
-
9
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
72%
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
2
10-15 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
2
10-12 reps
-
9
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
70%
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
2
10-15 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
2
10-12 reps
-
9
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
2
10-15 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
2
10-12 reps
-
9
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
72%
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
2
10-15 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
2
10-12 reps
-
9
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
70%
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
2
10-15 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
2
10-12 reps
-
9
Face Pull
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
10 reps
75%
2
Overhead Press (Barbell)
3
10 reps
75%
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
10-12 reps
-
8
Face Pull
2
12-15 reps
-
9
Neck Extension/ Flexion
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8 reps
77%
2
Overhead Press (Barbell)
3
8 reps
77%
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
10-12 reps
-
8
Face Pull
2
12-15 reps
-
9
Neck Extension/ Flexion
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6 reps
80%
2
Overhead Press (Barbell)
4
6 reps
80%
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
10-12 reps
-
8
Face Pull
2
12-15 reps
-
9
Neck Extension/ Flexion
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
4 reps
82%
2
Overhead Press (Barbell)
4
4 reps
82%
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
10-12 reps
-
8
Face Pull
2
12-15 reps
-
9
Neck Extension/ Flexion
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
2 reps
87%
2
Overhead Press (Barbell)
4
2 reps
87%
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
10-12 reps
-
8
Face Pull
2
12-15 reps
-
9
Neck Extension/ Flexion
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
1 reps
92%
2
Overhead Press (Barbell)
5
1 reps
92%
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
10-12 reps
-
8
Face Pull
2
12-15 reps
-
9
Neck Extension/ Flexion
2
12-15 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
75%
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
3
Skull Crusher
3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
5
Bicep Curl (Cable)
2 Sets
10-15 Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
-
7
Wrist Curls
2 Sets
12-15 Reps
-
8
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
9
Face Pull
2 Sets
12-15 Reps
-
Day 3
1
Zercher Squat (Barbell)
3 Sets
10 Reps
75%
2
Overhead Press (Barbell)
3 Sets
10 Reps
75%
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
4
Hamstring Curl
3 Sets
8-12 Reps
-
5
Leg Extension
2 Sets
12-15 Reps
-
6
Cable Crunch
3 Sets
12-15 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
8
Face Pull
2 Sets
12-15 Reps
-
9
Neck Extension/ Flexion
2 Sets
12-15 Reps
-
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Chin-Up (Weighted)
4 Sets
8-12 Reps
-
3
Dip (Weighted)
3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
4 Sets
8-12 Reps
-
5
Shrug (Dumbbell)
2 Sets
10-12 Reps
-
6
Chest Fly (Cable)
2 Sets
12-15 Reps
-
7
Face Pull
2 Sets
12-15 Reps
-
8
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
9
Neck Extension/ Flexion
2 Sets
12-15 Reps
-