Program Description
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)
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJun 13, 2025 08:08
- Last EditedJun 18, 2025 09:59
Summary
Unlock your strength potential with "My The Rippler," a comprehensive 12-week program designed for those ready to elevate their lifting game. Committing just four days a week, you'll engage in a dynamic mix of barbell and machine exercises targeting all major muscle groups, including squats, deadlifts, and bench presses. Each session is structured to challenge you with progressive intensity, ensuring consistent gains and improved performance. Get ready to transform your physique and build the strength you've always desired!
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
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
5 reps
85%
2
Stiff Leg Deadlift
5
6 reps
80%
3
Chest Supported Row (Machine)
2
AMRAP
RPE 9
4
Single-Leg Leg Curl
3
AMRAP
RPE 9
5
Leg Extension
3
AMRAP
RPE 9
6
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Stiff Leg Deadlift
5
5 reps
85%
3
Chest Supported Row (Machine)
2
AMRAP
RPE 9
4
Single-Leg Leg Curl
3
AMRAP
RPE 9
5
Leg Extension
3
AMRAP
RPE 9
6
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
87.5%
2
Stiff Leg Deadlift
5
4 reps
90%
3
Chest Supported Row (Machine)
2
AMRAP
RPE 9
4
Single-Leg Leg Curl
3
AMRAP
RPE 9
5
Leg Extension
3
AMRAP
RPE 9
6
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
92.5%
2
Stiff Leg Deadlift
4
6 reps
82.5%
3
Chest Supported Row (Machine)
2
AMRAP
RPE 9
4
Single-Leg Leg Curl
3
AMRAP
RPE 9
5
Leg Extension
3
AMRAP
RPE 9
6
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
90%
2
Stiff Leg Deadlift
4
5 reps
87.5%
3
Chest Supported Row (Machine)
2
AMRAP
RPE 9
4
Single-Leg Leg Curl
3
AMRAP
RPE 9
5
Leg Extension
3
AMRAP
RPE 9
6
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
95%
2
Stiff Leg Deadlift
4
4 reps
92.5%
3
Chest Supported Row (Machine)
2
AMRAP
RPE 9
4
Single-Leg Leg Curl
3
AMRAP
RPE 9
5
Leg Extension
3
AMRAP
RPE 9
6
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
92.5%
2
Stiff Leg Deadlift
3
6 reps
85%
3
Chest Supported Row (Machine)
2
AMRAP
RPE 9
4
Single-Leg Leg Curl
3
AMRAP
RPE 9
5
Leg Extension
3
AMRAP
RPE 9
6
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
9
1 reps
97.5%
2
Stiff Leg Deadlift
3
5 reps
90%
3
Chest Supported Row (Machine)
1
AMRAP
RPE 9
4
Single-Leg Leg Curl
2
AMRAP
RPE 9
5
Leg Extension
2
AMRAP
RPE 9
6
Cable Crunch
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Stiff Leg Deadlift
3
4 reps
95%
3
Chest Supported Row (Machine)
1
AMRAP
RPE 9
4
Single-Leg Leg Curl
2
AMRAP
RPE 9
5
Leg Extension
2
AMRAP
RPE 9
6
Cable Crunch
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
100%
2
Stiff Leg Deadlift
5
3 reps
100%
3
Chest Supported Row (Machine)
1
AMRAP
RPE 9
4
Single-Leg Leg Curl
2
AMRAP
RPE 9
5
Leg Extension
2
AMRAP
RPE 9
6
Cable Crunch
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Chest Supported Row (Machine)
1
AMRAP
RPE 9
3
Single-Leg Leg Curl
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Cable Crunch
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
AMRAP
RPE 9
3
Single-Leg Leg Curl
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Cable Crunch
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Larsen Press (Barbell)
5
6 reps
80%
3
Lat Pulldown
4
AMRAP
RPE 9
4
Shoulder Press (Machine)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Larsen Press (Barbell)
5
5 reps
85%
3
Lat Pulldown
4
AMRAP
RPE 9
4
Shoulder Press (Machine)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
87.5%
2
Larsen Press (Barbell)
5
4 reps
90%
3
Lat Pulldown
4
AMRAP
RPE 9
4
Shoulder Press (Machine)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
92.5%
2
Larsen Press (Barbell)
4
6 reps
82.5%
3
Lat Pulldown
4
AMRAP
RPE 9
4
Shoulder Press (Machine)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
90%
2
Larsen Press (Barbell)
4
5 reps
87.5%
3
Lat Pulldown
4
AMRAP
RPE 9
4
Shoulder Press (Machine)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
95%
2
Larsen Press (Barbell)
4
4 reps
92.5%
3
Lat Pulldown
4
AMRAP
RPE 9
4
Shoulder Press (Machine)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
92.5%
2
Larsen Press (Barbell)
3
6 reps
85%
3
Lat Pulldown
4
AMRAP
RPE 9
4
Shoulder Press (Machine)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
1 reps
97.5%
2
Larsen Press (Barbell)
3
5 reps
90%
3
Lat Pulldown
3
AMRAP
RPE 9
4
Shoulder Press (Machine)
2
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
95%
2
Larsen Press (Barbell)
3
4 reps
95%
3
Lat Pulldown
3
AMRAP
RPE 9
4
Shoulder Press (Machine)
2
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
100%
2
Larsen Press (Barbell)
5
3 reps
100%
3
Lat Pulldown
3
AMRAP
RPE 9
4
Shoulder Press (Machine)
2
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
2
Lat Pulldown
3
AMRAP
RPE 9
3
Shoulder Press (Machine)
2
AMRAP
RPE 9
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 9
3
Shoulder Press (Machine)
2
AMRAP
RPE 9
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Squat (Paused)
5
6 reps
80%
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Leg Curl
3
AMRAP
RPE 9
5
Pull Through (Cable)
3
AMRAP
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Squat (Paused)
5
5 reps
85%
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Leg Curl
3
AMRAP
RPE 9
5
Pull Through (Cable)
3
AMRAP
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
87.5%
2
Squat (Paused)
5
4 reps
90%
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Leg Curl
3
AMRAP
RPE 9
5
Pull Through (Cable)
3
AMRAP
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
92.5%
2
Squat (Paused)
4
6 reps
82.5%
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Leg Curl
3
AMRAP
RPE 9
5
Pull Through (Cable)
3
AMRAP
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
90%
2
Squat (Paused)
4
5 reps
87.5%
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Leg Curl
3
AMRAP
RPE 9
5
Pull Through (Cable)
3
AMRAP
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
95%
2
Squat (Paused)
4
4 reps
92.5%
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Leg Curl
3
AMRAP
RPE 9
5
Pull Through (Cable)
3
AMRAP
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
92.5%
2
Squat (Paused)
3
6 reps
85%
3
Pull-Up (Weighted)
2
AMRAP
RPE 9
4
Leg Curl
3
AMRAP
RPE 9
5
Pull Through (Cable)
3
AMRAP
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
9
1 reps
97.5%
2
Squat (Paused)
3
5 reps
90%
3
Pull-Up (Weighted)
1
AMRAP
RPE 9
4
Leg Curl
2
AMRAP
RPE 9
5
Pull Through (Cable)
2
AMRAP
RPE 9
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
95%
2
Squat (Paused)
3
4 reps
95%
3
Pull-Up (Weighted)
1
AMRAP
RPE 9
4
Leg Curl
2
AMRAP
RPE 9
5
Pull Through (Cable)
2
AMRAP
RPE 9
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
100%
2
Squat (Paused)
5
3 reps
100%
3
Pull-Up (Weighted)
1
AMRAP
RPE 9
4
Leg Curl
2
AMRAP
RPE 9
5
Pull Through (Cable)
2
AMRAP
RPE 9
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
Pull-Up (Weighted)
1
AMRAP
RPE 9
3
Leg Curl
2
AMRAP
RPE 9
4
Pull Through (Cable)
2
AMRAP
RPE 9
5
Hanging Leg Raise
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
AMRAP
RPE 9
3
Leg Curl
2
AMRAP
RPE 9
4
Pull Through (Cable)
2
AMRAP
RPE 9
5
Hanging Leg Raise
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
85%
2
Bench Press (Close Grip)
5
6 reps
80%
3
T-Bar Row
4
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
90%
2
Bench Press (Close Grip)
5
5 reps
85%
3
T-Bar Row
4
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
88%
2
Bench Press (Close Grip)
5
4 reps
90%
3
T-Bar Row
4
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
93%
2
Bench Press (Close Grip)
4
6 reps
82.5%
3
T-Bar Row
4
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
90%
2
Bench Press (Close Grip)
4
5 reps
87.5%
3
T-Bar Row
4
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
95%
2
Bench Press (Close Grip)
4
4 reps
92.5%
3
T-Bar Row
4
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
93%
2
Bench Press (Close Grip)
3
6 reps
85%
3
T-Bar Row
4
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
9
1 reps
98%
2
Bench Press (Close Grip)
3
5 reps
90%
3
T-Bar Row
3
AMRAP
RPE 9
4
Chest Fly (Machine)
2
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
95%
2
Bench Press (Close Grip)
3
4 reps
95%
3
T-Bar Row
3
AMRAP
RPE 9
4
Chest Fly (Machine)
2
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
100%
2
Bench Press (Close Grip)
5
3 reps
100%
3
T-Bar Row
3
AMRAP
RPE 9
4
Chest Fly (Machine)
2
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
AMRAP
-
2
Chest Fly (Machine)
2
AMRAP
-
3
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
AMRAP
-
2
Chest Fly (Machine)
2
AMRAP
-
3
Bicep Curl (Dumbbell)
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
5 Reps
85%
2
Stiff Leg Deadlift5 Sets
6 Reps
80%
3
Chest Supported Row (Machine)2 Sets
AMRAP
@9
4
Single-Leg Leg Curl3 Sets
AMRAP
@9
5
Leg Extension3 Sets
AMRAP
@9
6
Cable Crunch2 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)3 Sets
5 Reps
85%
2
Larsen Press (Barbell)5 Sets
6 Reps
80%
3
Lat Pulldown4 Sets
AMRAP
@9
4
Shoulder Press (Machine)3 Sets
AMRAP
@9
5
Overhead Tricep Extension (Cable)3 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)3 Sets
5 Reps
85%
2
Squat (Paused)5 Sets
6 Reps
80%
3
Pull-Up (Weighted)2 Sets
AMRAP
@9
4
Leg Curl3 Sets
AMRAP
@9
5
Pull Through (Cable)3 Sets
AMRAP
@9
6
Hanging Leg Raise2 Sets
AMRAP
@9
Day 4
1
Overhead Press (Barbell)3 Sets
5 Reps
85%
2
Bench Press (Close Grip)5 Sets
6 Reps
80%
3
T-Bar Row4 Sets
AMRAP
@9
4
Chest Fly (Machine)3 Sets
AMRAP
@9
5
Bicep Curl (Dumbbell)3 Sets
AMRAP
@9