Ripped Grandpa

Transform your physique with the Ripped Gpa program, an 18-week intense journey designed for serious lifters ready to sculpt their bodies. Committing to five days a week, leaving weekends for cardio and recovery, this program combines strength training and conditioning to maximize muscle definition and fat loss. Each week is strategically structured to push your limits while ensuring recovery, making it perfect for those looking to achieve a bulky, ripped look. Get ready to unlock your full potential and embrace the challenge!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Push Up

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Tricep Rope Push Down (Cable)

Seated Dip (Machine)

Arnold Press

Lateral Raise (Cable)

Shrug (Dumbbell)

Chest and Triceps

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Extension

Leg Press

Hip Thrust (Machine)

Ab Wheel

Abs Crunch (Machine)

Sled

Legs/Core

Pull-Up (Neutral Grip, Bodyweight)

Lat Pulldown

Chest Supported Row (Machine)

Straight Arm Pulldown

Preacher Curl (Machine)

Hammer Curl (Dumbbell)

Back and Biceps

Reverse Pec Deck

Upright Row (Cable)

Overhead Press (Barbell)

Dip (Bodyweight)

Shrug (Barbell)

Shoulders and Traps

Pendulum Squat

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