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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
    Jan 03, 2025 12:04
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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
-