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RIPPED ASS 🍑

by Chomsky Honk

Program Description

This program is designed to apply hypertrophy for all major compound movements in Jim Wendler's workout. This is very stripped down, heavy focus on build and repetition versus multiple movements. Bicep and back accessories on lower body day, and shoulder and wing accessories on upper body day. Workout should be 1 hour to 1 ½ hours.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 10, 2025 03:49
  • Last Edited
    Oct 13, 2025 02:00
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.7%
Quadriceps
13.2%
Triceps
12.2%
Glutes
10.3%
Chest
10.2%
Middle Delts
8.7%
Hamstrings
7.3%
Upper Back
6.1%
Biceps
4%
Lower Back
2.9%
Abs
2.9%
Adductors
2.9%
Lats
2.8%
Cardio
2.3%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
75%
80%
85%
2
Deadlift (Barbell)
5
AMRAP
RPE 6
3
Squat (Barbell)
5
AMRAP
RPE 7
4
Lat Pulldown
5
AMRAP
RPE 7
5
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
80%
85%
90%
2
Deadlift (Barbell)
5
AMRAP
RPE 6
3
Squat (Barbell)
5
AMRAP
RPE 7
4
Lat Pulldown
5
AMRAP
RPE 7
5
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Deadlift (Barbell)
5
AMRAP
RPE 6
3
Squat (Barbell)
5
AMRAP
RPE 7
4
Lat Pulldown
5
AMRAP
RPE 7
5
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
40%
50%
60%
2
Deadlift (Barbell)
5
AMRAP
RPE 6
3
Squat (Barbell)
5
AMRAP
RPE 7
4
Lat Pulldown
5
AMRAP
RPE 7
5
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
75%
80%
85%
2
Bench Press (Barbell)
5
AMRAP
RPE 6
3
Military Press (Barbell)
5
AMRAP
RPE 7
4
Seated Shoulder Press (Dumbbell)
5
AMRAP
RPE 7
5
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
80%
85%
90%
2
Bench Press (Barbell)
5
AMRAP
RPE 6
3
Military Press (Barbell)
5
AMRAP
RPE 7
4
Seated Shoulder Press (Dumbbell)
5
AMRAP
RPE 7
5
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Bench Press (Barbell)
5
AMRAP
RPE 6
3
Military Press (Barbell)
5
AMRAP
RPE 7
4
Seated Shoulder Press (Dumbbell)
5
AMRAP
RPE 7
5
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
40%
50%
60%
2
Bench Press (Barbell)
5
AMRAP
RPE 6
3
Military Press (Barbell)
5
AMRAP
RPE 7
4
Seated Shoulder Press (Dumbbell)
5
AMRAP
RPE 7
5
Elliptical
1
15-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
75%
80%
85%
2
Squat (Barbell)
5
AMRAP
RPE 6
3
Deadlift (Barbell)
5
AMRAP
RPE 7
4
Bicep Curl (Barbell)
5
AMRAP
RPE 7
5
Elliptical
1
15-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
80%
85%
90%
2
Squat (Barbell)
5
AMRAP
RPE 6
3
Deadlift (Barbell)
5
AMRAP
RPE 7
4
Bicep Curl (Barbell)
5
AMRAP
RPE 7
5
Elliptical
1
15-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Squat (Barbell)
5
AMRAP
RPE 6
3
Deadlift (Barbell)
5
AMRAP
RPE 7
4
Bicep Curl (Barbell)
5
AMRAP
RPE 7
5
Elliptical
1
15-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
40%
50%
60%
2
Squat (Barbell)
5
AMRAP
RPE 6
3
Deadlift (Barbell)
5
AMRAP
RPE 7
4
Bicep Curl (Barbell)
5
AMRAP
RPE 7
5
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
75%
80%
85%
2
Military Press (Barbell)
5
AMRAP
RPE 6
3
Bench Press (Barbell)
5
AMRAP
RPE 7
4
Chest Press (Machine)
5
AMRAP
RPE 7
5
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
80%
85%
90%
2
Military Press (Barbell)
5
AMRAP
RPE 6
3
Bench Press (Barbell)
5
AMRAP
RPE 7
4
Chest Press (Machine)
5
AMRAP
RPE 7
5
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Military Press (Barbell)
5
AMRAP
RPE 6
3
Bench Press (Barbell)
5
AMRAP
RPE 7
4
Chest Press (Machine)
5
AMRAP
RPE 7
5
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
40%
50%
60%
2
Military Press (Barbell)
5
AMRAP
RPE 6
3
Bench Press (Barbell)
5
AMRAP
RPE 7
4
Chest Press (Machine)
5
AMRAP
RPE 7
5
Elliptical
1
15-60 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5+ Reps
5+ Reps
5+ Reps
75%
80%
85%
2
Deadlift (Barbell)
5 Sets
AMRAP
@6
3
Squat (Barbell)
5 Sets
AMRAP
@7
4
Lat Pulldown
5 Sets
AMRAP
@7
5
Elliptical
1 Set
15-60 mins
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5+ Reps
5+ Reps
5+ Reps
75%
80%
85%
2
Bench Press (Barbell)
5 Sets
AMRAP
@6
3
Military Press (Barbell)
5 Sets
AMRAP
@7
4
Seated Shoulder Press (Dumbbell)
5 Sets
AMRAP
@7
5
Elliptical
1 Set
15-60 mins
@7
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5+ Reps
5+ Reps
5+ Reps
75%
80%
85%
2
Squat (Barbell)
5 Sets
AMRAP
@6
3
Deadlift (Barbell)
5 Sets
AMRAP
@7
4
Bicep Curl (Barbell)
5 Sets
AMRAP
@7
5
Elliptical
1 Set
15-60 mins
@7
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
5+ Reps
5+ Reps
5+ Reps
75%
80%
85%
2
Military Press (Barbell)
5 Sets
AMRAP
@6
3
Bench Press (Barbell)
5 Sets
AMRAP
@7
4
Chest Press (Machine)
5 Sets
AMRAP
@7
5
Elliptical
1 Set
15-60 mins
@7