Program Description
SBD - High Frequency
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout110 minutes
- CreatedJul 10, 2025 10:58
- Last EditedJul 11, 2025 07:51
Summary
Unleash your strength with the MY RIP AND TEAR program, a comprehensive 12-week training plan designed for serious lifters. Committing to four days a week, you'll tackle foundational barbell movements like squats, deadlifts, and bench presses, while also incorporating targeted exercises for arms and core. Each session is meticulously crafted to enhance your power, endurance, and muscle definition, ensuring you push your limits and see real results. Equip yourself with the full gym setup and get ready to transform your physique!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
70%
2
Bench Press (Barbell)
3
7 reps
70%
3
Deadlift (Barbell)
2
6 reps
70%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72.5%
2
Bench Press (Barbell)
3
5 reps
72.5%
3
Deadlift (Barbell)
2
4 reps
72.5%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
77.5%
2
Bench Press (Barbell)
4
3 reps
77.5%
3
Deadlift (Barbell)
3
2 reps
77.5%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
82.5%
2
Bench Press (Barbell)
5
1 reps
82.5%
3
Deadlift (Barbell)
3
1 reps
82.5%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
75%
3
Deadlift (Barbell)
2
4 reps
75%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
77.5%
2
Bench Press (Barbell)
4
3 reps
77.5%
3
Deadlift (Barbell)
3
2 reps
77.5%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
82.5%
2
Bench Press (Barbell)
5
2 reps
82.5%
3
Deadlift (Barbell)
3
1 reps
82.5%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
87.5%
2
Bench Press (Barbell)
5
1 reps
87.5%
3
Deadlift (Barbell)
3
1 reps
87.5%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Bench Press (Barbell)
3
4 reps
77.5%
3
Deadlift (Barbell)
2
3 reps
77.5%
4
Pull-Up (Weighted)
2
8 reps
-
5
Overhead Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
4
3 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
4
Pull-Up (Weighted)
2
8 reps
-
5
Overhead Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Bench Press (Barbell)
5
2 reps
85%
3
Deadlift (Barbell)
3
1 reps
85%
4
Pull-Up (Weighted)
2
8 reps
-
5
Overhead Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
90%
2
Bench Press (Barbell)
5
1 reps
90%
3
Deadlift (Barbell)
3
1 reps
90%
4
Pull-Up (Weighted)
2
8 reps
-
5
Overhead Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77.5%
2
Bench Press (Barbell)
3
5 reps
70%
3
Single-Leg Leg Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Cable Crunch
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Bench Press (Barbell)
3
5 reps
72.5%
4
Leg Extension
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
3
5 reps
75%
4
Leg Extension
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 8.5-10
2
Bench Press (Barbell)
3
5 reps
77.5%
3
Leg Extension
3
8 reps
-
4
Cable Crunch
3
8 reps
-
5
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
4 reps
72.5%
3
Leg Extension
3
8 reps
-
4
Cable Crunch
3
8 reps
-
5
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82.5%
2
Squat (Barbell)
1
AMRAP
82.5%
3
Bench Press (Barbell)
3
4 reps
75%
4
Leg Extension
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
87.5%
2
Squat (Barbell)
1
AMRAP
87.5%
3
Bench Press (Barbell)
3
4 reps
77.5%
4
Leg Extension
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 8.5-10
2
Bench Press (Barbell)
4
4 reps
80%
3
Leg Extension
3
8 reps
-
4
Cable Crunch
3
8 reps
-
5
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
82.5%
2
Bench Press (Barbell)
3
3 reps
75%
3
Leg Extension
2
8 reps
-
4
Cable Crunch
2
8 reps
-
5
Single-Leg Leg Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
3
3 reps
77.5%
4
Leg Extension
2
8 reps
-
5
Single-Leg Leg Curl
2
8 reps
-
6
Cable Crunch
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
3
3 reps
80%
4
Leg Extension
2
8 reps
-
5
Cable Crunch
2
8 reps
-
6
Single-Leg Leg Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 8.5-10
2
Bench Press (Barbell)
3
3 reps
82.5%
3
Leg Extension
2
8 reps
-
4
Cable Crunch
2
8 reps
-
5
Single-Leg Leg Curl
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
77.5%
2
Bench Press (Barbell)
3
6 reps
77.5%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Single Arm)
2
8 reps
-
5
T-Bar Row
2
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
80%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Bench Press (Barbell)
3
4 reps
80%
4
Bench Press (Barbell)
1
AMRAP
80%
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7
Lat Pulldown (Single Arm)
2
8 reps
-
8
T-Bar Row
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
4
2 reps
85%
4
Bench Press (Barbell)
1
AMRAP
85%
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7
Lat Pulldown (Single Arm)
2
8 reps
-
8
T-Bar Row
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 8.5-10
2
Bench Press (Barbell)
1
AMRAP
RPE 8.5-10
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Lat Pulldown (Single Arm)
2
8 reps
-
6
T-Bar Row
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Lat Pulldown (Single Arm)
2
8 reps
-
6
T-Bar Row
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
82.5%
2
Deadlift (Barbell)
1
AMRAP
82.5%
3
Bench Press (Barbell)
3
3 reps
82.5%
4
Bench Press (Barbell)
1
AMRAP
82.5%
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7
Lat Pulldown (Single Arm)
2
8 reps
-
8
T-Bar Row
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
87.5%
2
Deadlift (Barbell)
1
AMRAP
87.5%
3
Bench Press (Barbell)
4
1 reps
87.5%
4
Bench Press (Barbell)
1
AMRAP
87.5%
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7
Lat Pulldown (Single Arm)
2
8 reps
-
8
T-Bar Row
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 8.5-10
2
Bench Press (Barbell)
1
AMRAP
RPE 8.5-10
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Lat Pulldown (Single Arm)
2
8 reps
-
6
T-Bar Row
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
82.5%
2
Bench Press (Barbell)
3
5 reps
82.5%
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Lat Pulldown (Single Arm)
2
8 reps
-
6
T-Bar Row
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
3
3 reps
85%
4
Bench Press (Barbell)
1
AMRAP
85%
5
Incline Bench Press (Dumbbell)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Lat Pulldown (Single Arm)
2
8 reps
-
8
T-Bar Row
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
4
1 reps
90%
4
Bench Press (Barbell)
1
AMRAP
90%
5
Incline Bench Press (Dumbbell)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Lat Pulldown (Single Arm)
2
8 reps
-
8
T-Bar Row
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 8.5-10
2
Bench Press (Barbell)
1
AMRAP
RPE 8.5-10
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Lat Pulldown (Single Arm)
2
8 reps
-
6
T-Bar Row
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Stiff Leg Deadlift
3
8 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Pull Through (Cable)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72.5%
2
Stiff Leg Deadlift
3
8 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Pull Through (Cable)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Stiff Leg Deadlift
3
8 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Pull Through (Cable)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77.5%
2
Stiff Leg Deadlift
3
8 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Pull Through (Cable)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
72.5%
2
Stiff Leg Deadlift
3
8 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Pull Through (Cable)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Stiff Leg Deadlift
3
8 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Pull Through (Cable)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Stiff Leg Deadlift
3
8 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Pull Through (Cable)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Stiff Leg Deadlift
3
8 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Pull Through (Cable)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Stiff Leg Deadlift
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Pull Through (Cable)
2
8 reps
-
5
Hanging Leg Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
77.5%
2
Stiff Leg Deadlift
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Pull Through (Cable)
2
8 reps
-
5
Hanging Leg Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Stiff Leg Deadlift
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Pull Through (Cable)
2
8 reps
-
5
Hanging Leg Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82.5%
2
Stiff Leg Deadlift
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Pull Through (Cable)
2
8 reps
-
5
Hanging Leg Raise
2
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
7 Reps
70%
2
Bench Press (Barbell)3 Sets
7 Reps
70%
3
Deadlift (Barbell)2 Sets
6 Reps
70%
4
Pull-Up (Weighted)3 Sets
8 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
8 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
8 Reps
-
Day 2
1
Squat (Barbell)3 Sets
6 Reps
77.5%
2
Bench Press (Barbell)3 Sets
5 Reps
70%
3
Single-Leg Leg Curl3 Sets
8 Reps
-
4
Leg Extension3 Sets
8 Reps
-
5
Cable Crunch3 Sets
8 Reps
-
Day 3
1
Deadlift (Barbell)2 Sets
6 Reps
77.5%
2
Bench Press (Barbell)3 Sets
6 Reps
77.5%
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
4
Lat Pulldown (Single Arm)2 Sets
8 Reps
-
5
T-Bar Row2 Sets
8 Reps
-
6
Shoulder Press (Machine)3 Sets
8 Reps
-
Day 4
1
Squat (Barbell)3 Sets
5 Reps
70%
2
Stiff Leg Deadlift3 Sets
8 Reps
-
3
Chest Supported Row (Machine)3 Sets
8 Reps
-
4
Pull Through (Cable)3 Sets
8 Reps
-
5
Hanging Leg Raise3 Sets
8 Reps
-