Rip And Tear + Personal Hypertrophy preference
Strength training program built together with the already existing program, “Rip And Tear”. Tweaked around to have exercises for Hypertrophy already built in.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 7 reps | 70% |
| 2 | Bench Press (Barbell) | 3 | 7 reps | 70% |
| 3 | Deadlift (Barbell) | 2 | 6 reps | 70% |
| 4 | Romanian Deadlift (Barbell) | 2 | 9 reps | @6 |
| Superset | ||||
| 5A | Lateral Raise (Cable) | 2 | 12–15 reps | @6–8 |
| 5B | Single Arm Overhead Tricep Extension | 2 | 12–15 reps | @6–8 |
| 6 | Cable Crunch | 2 | 10–12 reps | @6–7 |
| 7 | Lat Pulldown | 2 | 10–12 reps | @6–7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6 reps | 77.5% |
| 2 | Bench Press (Barbell) | 3 | 5 reps | 70% |
| 3 | Chest Supported Row (Machine) | 2 | 10–12 reps | @6–7 |
| 4 | Seated Overhead Press (Dumbbell) | 2 | 8–10 reps | @6–7 |
| 5 | Seated Calf Raise | 2 | 10–12 reps | @6–7 |
| 6 | Leg Extension | 2 | 10–12 reps | @6–7 |
| 7 | Preacher Curl (Dumbbell) | 2 | 10–12 reps | @6–7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 6 reps | 77.5% |
| 2 | Bench Press (Barbell) | 3 | 6 reps | 77.5% |
| Superset | ||||
| 3A | Cable Axe Chop | 2 | 10 reps | @6–7 |
| 3B | Standing Pullover (Cable) | 2 | 10–12 reps | @6–8 |
| 4 | Incline Bench Press (Dumbbell) | 2 | 10–12 reps | @6–7 |
| 5 | Rear Delt Fly (Machine) | 2 | 12–15 reps | @7–8 |
| 6 | Single Arm Tricep Extension (Cable) | 2 | 12–15 reps | @6–8 |
| 7 | Wrist Curls | 2 | 12–15 reps | @6–8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | 70% |
| 2 | Leg Press | 2 | 10–12 reps | @6–7 |
| 3 | Standing Calf Raise | 2 | 8–12 reps | @6–7 |
| 4 | Lateral Raise (Dumbbell) | 2 | 10–12 reps | @6–7 |
| Superset | ||||
| 5A | Hip Extension | 2 | 12–15 reps | @6–7 |
| 5B | Hammer Curl (Dumbbell) | 2 | 10–12 reps | @6–8 |
| 6 | Hanging Leg Raise | 2 | 1+ reps | @7 |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Rip And Tear + Personal Hypertrophy preference is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Rip And Tear + Personal Hypertrophy preference is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Rip And Tear + Personal Hypertrophy preference is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
