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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 21, 2025 01:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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