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The Rippler

by Jack G.
4 athletes joined
5.0
(1 rating)

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

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 02, 2024 03:03
  • Last Edited
    Sep 09, 2024 12:57
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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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Star
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
Bench Press (Barbell)
3
5 reps
85%
2
Squat (Paused)
5
6 reps
80%
3
Shoulder Press (Machine)
5
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Squat (Paused)
5
5 reps
85%
3
Shoulder Press (Machine)
5
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
87.5%
2
Squat (Paused)
4
5 reps
90%
3
Shoulder Press (Machine)
5
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
92.5%
2
Squat (Paused)
4
6 reps
82.5%
3
Shoulder Press (Machine)
4
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
90%
2
Squat (Paused)
4
5 reps
87.5%
3
Shoulder Press (Machine)
4
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
95%
2
Squat (Paused)
4
4 reps
92.5%
3
Shoulder Press (Machine)
4
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
92.5%
2
Squat (Paused)
6
3 reps
85%
3
Shoulder Press (Machine)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
1 reps
97.5%
2
Squat (Paused)
3
5 reps
90%
3
Shoulder Press (Machine)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
95%
2
Squat (Paused)
3
4 reps
95%
3
Shoulder Press (Machine)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
100%
2
Squat (Paused)
5
3 reps
100%
3
Shoulder Press (Machine)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Larsen Press (Barbell)
5
6 reps
80%
3
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
4
Incline Curl (Dumbbell)
5
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Larsen Press (Barbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
4
Incline Curl (Dumbbell)
5
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
87.5%
2
Larsen Press (Barbell)
4
5 reps
90%
3
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
4
Incline Curl (Dumbbell)
5
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
92.5%
2
Larsen Press (Barbell)
4
6 reps
82.5%
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
4
Incline Curl (Dumbbell)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
90%
2
Larsen Press (Barbell)
4
5 reps
87.5%
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
4
Incline Curl (Dumbbell)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
95%
2
Larsen Press (Barbell)
4
4 reps
92.5%
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
4
Incline Curl (Dumbbell)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
92.5%
2
Larsen Press (Barbell)
6
3 reps
85%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
9
1 reps
97.5%
2
Larsen Press (Barbell)
3
5 reps
90%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Larsen Press (Barbell)
3
4 reps
95%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
100%
2
Larsen Press (Barbell)
5
3 reps
100%
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
85%
2
Front Squat (Barbell)
5
6 reps
80%
3
Tricep Extension (Cable)
5
AMRAP
RPE 9
4
Lat Pulldown
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
90%
2
Front Squat (Barbell)
5
5 reps
85%
3
Tricep Extension (Cable)
5
AMRAP
RPE 9
4
Lat Pulldown
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
87.5%
2
Front Squat (Barbell)
4
5 reps
90%
3
Tricep Extension (Cable)
5
AMRAP
RPE 9
4
Lat Pulldown
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
2 reps
92.5%
2
Front Squat (Barbell)
4
6 reps
82.5%
3
Tricep Extension (Cable)
4
AMRAP
RPE 9
4
Lat Pulldown
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
90%
2
Front Squat (Barbell)
4
5 reps
87.5%
3
Tricep Extension (Cable)
4
AMRAP
RPE 9
4
Lat Pulldown
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
95%
2
Front Squat (Barbell)
4
4 reps
92.5%
3
Tricep Extension (Cable)
4
AMRAP
RPE 9
4
Lat Pulldown
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
92.5%
2
Front Squat (Barbell)
6
3 reps
85%
3
Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Lat Pulldown
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
9
1 reps
97.5%
2
Front Squat (Barbell)
3
5 reps
90%
3
Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Lat Pulldown
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
95%
2
Front Squat (Barbell)
3
4 reps
95%
3
Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Lat Pulldown
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
AMRAP
100%
2
Front Squat (Barbell)
5
3 reps
100%
3
Tricep Extension (Cable)
2
AMRAP
RPE 9
4
Lat Pulldown
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Close Grip)
5
6 reps
80%
3
T-Bar Row
5
AMRAP
RPE 9
4
Face Pull
5
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Bench Press (Close Grip)
5
5 reps
85%
3
T-Bar Row
5
AMRAP
RPE 9
4
Face Pull
5
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
87.5%
2
Bench Press (Close Grip)
4
5 reps
90%
3
T-Bar Row
5
AMRAP
RPE 9
4
Face Pull
5
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
92.5%
2
Bench Press (Close Grip)
4
6 reps
82.5%
3
T-Bar Row
4
AMRAP
RPE 9
4
Face Pull
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
90%
2
Bench Press (Close Grip)
4
5 reps
87.5%
3
T-Bar Row
4
AMRAP
RPE 9
4
Face Pull
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
95%
2
Bench Press (Close Grip)
4
4 reps
92.5%
3
T-Bar Row
4
AMRAP
RPE 9
4
Face Pull
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
92.5%
2
Bench Press (Close Grip)
6
3 reps
85%
3
T-Bar Row
3
AMRAP
RPE 9
4
Face Pull
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
9
1 reps
97.5%
2
Bench Press (Close Grip)
3
5 reps
90%
3
T-Bar Row
3
AMRAP
RPE 9
4
Face Pull
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Bench Press (Close Grip)
3
4 reps
80%
3
T-Bar Row
3
AMRAP
RPE 9
4
Face Pull
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
100%
2
Bench Press (Close Grip)
5
3 reps
100%
3
T-Bar Row
2
AMRAP
RPE 9
4
Face Pull
2
AMRAP
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
85%
2
Squat (Paused)
5 Sets
6 Reps
80%
3
Shoulder Press (Machine)
5 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)
5 Sets
AMRAP
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Larsen Press (Barbell)
5 Sets
6 Reps
80%
3
Pull-Up (Bodyweight)
5 Sets
AMRAP
@9
4
Incline Curl (Dumbbell)
5 Sets
AMRAP
@9
Day 3
1
Bench Press (Paused)
3 Sets
5 Reps
85%
2
Front Squat (Barbell)
5 Sets
6 Reps
80%
3
Tricep Extension (Cable)
5 Sets
AMRAP
@9
4
Lat Pulldown
5 Sets
AMRAP
@9
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
85%
2
Bench Press (Close Grip)
5 Sets
6 Reps
80%
3
T-Bar Row
5 Sets
AMRAP
@9
4
Face Pull
5 Sets
AMRAP
@9