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Absolutely Ripped

by Stefano Tavella

Program Description

Tone Up

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 12, 2025 06:00
  • Last Edited
    Jun 18, 2025 11:15

Summary

Unleash your potential with the Absolutely Ripped program, a 12-week journey designed to sculpt your physique and boost your strength. Committing just four days a week, you'll engage in a balanced mix of push and pull workouts, incorporating essential lifts like the Barbell Bench Press and Deadlift. Each session is meticulously crafted to maximize muscle engagement and enhance your overall performance. Get ready to transform your body and achieve the ripped look you've always wanted!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Dip (Weighted)
3 Sets
10-12 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
5-6 Reps
-
2
Barbell Row
3 Sets
8-10 Reps
-
3
Face Pull
3 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
5
Pull-Up (Bodyweight)
4 Sets
8-10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Lunge (Barbell)
3 Sets
12 Reps
-
4
Seated Calf Raise
3 Sets
20 Reps
-
5
Hanging Leg Raise
3 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Dumbbell Row
4 Sets
8-10 Reps
-
3
Hammer Curl
3 Sets
12-15 Reps
-
4
Arnold Press
3 Sets
8-10 Reps
-
5
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
-