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RIP AND TEAR - CUT ADJUSTED

by Monis Khan

Program Description

Rip and Tear program - adjusted with accessories and cardio for a cut

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 21, 2025 08:23
  • Last Edited
    Jul 23, 2025 09:54

Summary

Unleash your potential with the RIP AND TEAR - CUT ADJUSTED program, an intensive 8-week journey designed for serious lifters. With five days of focused training each week, you'll build strength and muscle definition through a balanced mix of upper and lower body workouts, including barbell and dumbbell exercises. Expect to push your limits with high-intensity sets and targeted muscle engagement, all while benefiting from structured rest periods to maximize recovery. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Abs
16%
Quadriceps
12.5%
Glutes
11.4%
Hamstrings
10%
Upper Back
8%
Lats
5.9%
Triceps
5.9%
Front Delts
5%
Chest
4.7%
Middle Delts
4.5%
Biceps
3.9%
Forearms
2.7%
Lower Back
2.7%
Adductors
2.3%
Calves
2%
Rear Delts
2%
Abductors
0.4%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Dumbbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
2
15 reps
RPE 7-8
6
Abs Crunch (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Dumbbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
2
15 reps
RPE 7-8
6
Abs Crunch (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Dumbbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
2
15 reps
RPE 7-8
6
Abs Crunch (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Dumbbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
2
15 reps
RPE 7-8
6
Abs Crunch (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Dumbbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
2
15 reps
RPE 7-8
6
Abs Crunch (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Dumbbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
2
15 reps
RPE 7-8
6
Abs Crunch (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Dumbbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
2
15 reps
RPE 7-8
6
Abs Crunch (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Dumbbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
3
12-15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
2
15 reps
RPE 7-8
6
Abs Crunch (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Press
3
8 reps
RPE 8-9
3
Goblet Squat
3
10 reps
RPE 7-8
4
Leg Extension
3
15 reps
RPE 8-9
5
Reverse Lunge (Dumbbell)
3
20 reps
RPE 8-9
6
Side Bend (Dumbbell)
3
20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Press
3
8 reps
RPE 8-9
3
Goblet Squat
3
10 reps
RPE 7-8
4
Leg Extension
3
15 reps
RPE 8-9
5
Reverse Lunge (Dumbbell)
3
20 reps
RPE 8-9
6
Side Bend (Dumbbell)
3
20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Press
3
8 reps
RPE 8-9
3
Goblet Squat
3
10 reps
RPE 7-8
4
Leg Extension
3
15 reps
RPE 8-9
5
Reverse Lunge (Dumbbell)
3
20 reps
RPE 8-9
6
Side Bend (Dumbbell)
3
20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Press
3
8 reps
RPE 8-9
3
Goblet Squat
3
10 reps
RPE 7-8
4
Leg Extension
3
15 reps
RPE 8-9
5
Reverse Lunge (Dumbbell)
3
20 reps
RPE 8-9
6
Side Bend (Dumbbell)
3
20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Press
3
8 reps
RPE 8-9
3
Goblet Squat
3
10 reps
RPE 7-8
4
Leg Extension
3
15 reps
RPE 8-9
5
Reverse Lunge (Dumbbell)
3
20 reps
RPE 8-9
6
Side Bend (Dumbbell)
3
20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Press
3
8 reps
RPE 8-9
3
Goblet Squat
3
10 reps
RPE 7-8
4
Leg Extension
3
15 reps
RPE 8-9
5
Reverse Lunge (Dumbbell)
3
20 reps
RPE 8-9
6
Side Bend (Dumbbell)
3
20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Press
3
8 reps
RPE 8-9
3
Goblet Squat
3
10 reps
RPE 7-8
4
Leg Extension
3
15 reps
RPE 8-9
5
Reverse Lunge (Dumbbell)
3
20 reps
RPE 8-9
6
Side Bend (Dumbbell)
3
20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Leg Press
3
8 reps
RPE 8-9
3
Goblet Squat
3
10 reps
RPE 7-8
4
Leg Extension
3
15 reps
RPE 8-9
5
Reverse Lunge (Dumbbell)
3
20 reps
RPE 8-9
6
Side Bend (Dumbbell)
3
20 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9-10
2
High Row
3
8-10 reps
RPE 8-9
3
Seated Row (Cable)
3
10-12 reps
RPE 8-9
4
Bicep Curl (Machine)
3
15 reps
RPE 8-9
5
Face Pull
3
15 reps
RPE 8-9
6
Wrist Curls
3
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9-10
2
High Row
3
8-10 reps
RPE 8-9
3
Seated Row (Cable)
3
10-12 reps
RPE 8-9
4
Bicep Curl (Machine)
3
15 reps
RPE 8-9
5
Face Pull
3
15 reps
RPE 8-9
6
Wrist Curls
3
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9-10
2
High Row
3
8-10 reps
RPE 8-9
3
Seated Row (Cable)
3
10-12 reps
RPE 8-9
4
Concentration Curl
3
12 reps
RPE 8-9
5
Reverse Pec Deck
3
15 reps
RPE 8-9
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9-10
2
High Row
3
8-10 reps
RPE 8-9
3
Seated Row (Cable)
3
10-12 reps
RPE 8-9
4
Bicep Curl (Machine)
3
15 reps
RPE 8-9
5
Face Pull
3
15 reps
RPE 8-9
6
Wrist Curls
3
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9-10
2
High Row
3
8-10 reps
RPE 8-9
3
Seated Row (Cable)
3
10-12 reps
RPE 8-9
4
Bicep Curl (Machine)
3
15 reps
RPE 8-9
5
Face Pull
3
15 reps
RPE 8-9
6
Wrist Curls
3
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9-10
2
High Row
3
8-10 reps
RPE 8-9
3
Seated Row (Cable)
3
10-12 reps
RPE 8-9
4
Concentration Curl
3
12 reps
RPE 8-9
5
Reverse Pec Deck
3
15 reps
RPE 8-9
6
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9-10
2
High Row
3
8-10 reps
RPE 8-9
3
Seated Row (Cable)
3
10-12 reps
RPE 8-9
4
Bicep Curl (Machine)
3
15 reps
RPE 8-9
5
Face Pull
3
15 reps
RPE 8-9
6
Wrist Curls
3
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9-10
2
High Row
3
8-10 reps
RPE 8-9
3
Seated Row (Cable)
3
10-12 reps
RPE 8-9
4
Bicep Curl (Machine)
3
15 reps
RPE 8-9
5
Face Pull
3
15 reps
RPE 8-9
6
Wrist Curls
3
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 6-7
RPE 8-9
2
Leg Curl
3
15 reps
RPE 8-9
3
Hip Thrust (Barbell)
1
1
1
1 reps
2 reps
3 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
15 reps
RPE 8-9
5
Glute Bridge (Dumbbell)
3
12 reps
RPE 7-8
6
Abs Crunch (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 6-7
RPE 8-9
2
Leg Curl
3
15 reps
RPE 8-9
3
Hip Thrust (Barbell)
1
1
1
1 reps
2 reps
3 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
15 reps
RPE 8-9
5
Glute Bridge (Dumbbell)
3
12 reps
RPE 7-8
6
Abs Crunch (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 6-7
RPE 8-9
2
Leg Curl
3
15 reps
RPE 8-9
3
Hip Thrust (Barbell)
1
1
1
1 reps
2 reps
3 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
15 reps
RPE 8-9
5
Glute Bridge (Dumbbell)
3
12 reps
RPE 7-8
6
Abs Crunch (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 6-7
RPE 8-9
2
Leg Curl
3
15 reps
RPE 8-9
3
Hip Thrust (Barbell)
1
1
1
1 reps
2 reps
3 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
15 reps
RPE 8-9
5
Glute Bridge (Dumbbell)
3
12 reps
RPE 7-8
6
Abs Crunch (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 6-7
RPE 8-9
2
Leg Curl
3
15 reps
RPE 8-9
3
Hip Thrust (Barbell)
1
1
1
1 reps
2 reps
3 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
15 reps
RPE 8-9
5
Glute Bridge (Dumbbell)
3
12 reps
RPE 7-8
6
Abs Crunch (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 6-7
RPE 8-9
2
Leg Curl
3
15 reps
RPE 8-9
3
Hip Thrust (Barbell)
1
1
1
1 reps
2 reps
3 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
15 reps
RPE 8-9
5
Glute Bridge (Dumbbell)
3
12 reps
RPE 7-8
6
Abs Crunch (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 6-7
RPE 8-9
2
Leg Curl
3
15 reps
RPE 8-9
3
Hip Thrust (Barbell)
1
1
1
1 reps
2 reps
3 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
15 reps
RPE 8-9
5
Glute Bridge (Dumbbell)
3
12 reps
RPE 7-8
6
Abs Crunch (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 6-7
RPE 8-9
2
Leg Curl
3
15 reps
RPE 8-9
3
Hip Thrust (Barbell)
1
1
1
1 reps
2 reps
3 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
15 reps
RPE 8-9
5
Glute Bridge (Dumbbell)
3
12 reps
RPE 7-8
6
Abs Crunch (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
15 reps
RPE 8-9
2
Plank
3
0.5-1 mins
RPE 8-9
3
Landmine Twist
3
10-12 reps
RPE 8-9
4
Russian Twist
3
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8-9
2
Plank
3
0.5-1 mins
RPE 8-9
3
Wood Chop
3
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
15 reps
RPE 8-9
2
Plank
3
0.5-1 mins
RPE 8-9
3
Landmine Twist
3
10-12 reps
RPE 8-9
4
Russian Twist
3
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8-9
2
Plank
3
0.5-1 mins
RPE 8-9
3
Wood Chop
3
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
15 reps
RPE 8-9
2
Plank
3
0.5-1 mins
RPE 8-9
3
Landmine Twist
3
10-12 reps
RPE 8-9
4
Russian Twist
3
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8-9
2
Plank
3
0.5-1 mins
RPE 8-9
3
Wood Chop
3
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
15 reps
RPE 8-9
2
Plank
3
0.5-1 mins
RPE 8-9
3
Landmine Twist
3
10-12 reps
RPE 8-9
4
Russian Twist
3
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8-9
2
Plank
3
0.5-1 mins
RPE 8-9
3
Wood Chop
3
10-12 reps
RPE 8-9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
80%
2
Overhead Press (Dumbbell)
1 Set
3 Sets
8 Reps
6 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
5
Lateral Raise (Cable)
2 Sets
15 Reps
@7-8
6
Abs Crunch (Machine)
1 Set
2 Sets
12 Reps
10 Reps
@7
@9
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
80%
2
Leg Press
3 Sets
8 Reps
@8-9
3
Goblet Squat
3 Sets
10 Reps
@7-8
4
Leg Extension
3 Sets
15 Reps
@8-9
5
Reverse Lunge (Dumbbell)
3 Sets
20 Reps
@8-9
6
Side Bend (Dumbbell)
3 Sets
20 Reps
@7-8
Day 3
1
Pull-Up (Weighted)
4 Sets
8-10 Reps
@9-10
2
High Row
3 Sets
8-10 Reps
@8-9
3
Seated Row (Cable)
3 Sets
10-12 Reps
@8-9
4
Bicep Curl (Machine)
3 Sets
15 Reps
@8-9
5
Face Pull
3 Sets
15 Reps
@8-9
6
Wrist Curls
3 Sets
12 Reps
@8-9
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
6 Reps
4 Reps
@6-7
@8-9
2
Leg Curl
3 Sets
15 Reps
@8-9
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
@8-9
@8-9
@8-9
4
Standing Calf Raise
3 Sets
15 Reps
@8-9
5
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@7-8
6
Abs Crunch (Machine)
1 Set
2 Sets
12 Reps
10 Reps
@7
@9
Day 5
1
Lying Leg Raise
3 Sets
15 Reps
@8-9
2
Plank
3 Sets
0.5-1 mins
@8-9
3
Landmine Twist
3 Sets
10-12 Reps
@8-9
4
Russian Twist
3 Sets
10-12 Reps
@8-9