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Rip off

by Dan W.
3 athletes joined

Program Description

power with hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 23, 2025 04:49
  • Last Edited
    Jun 18, 2025 10:37

Summary

Unleash your potential with the "Rip Off" program, a rigorous 12-week journey designed for serious lifters. Committing just four days a week, you'll tackle a variety of compound and isolation exercises, including dumbbell and barbell movements, to sculpt your upper and lower body. Each session focuses on maximizing strength and muscle gains, ensuring you push your limits with targeted rep ranges and intensities. Equip yourself with a full gym and get ready to transform your physique—it's time to rip off those plateaus and elevate your training!
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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 (Dumbbell)
3
5+ reps
85%
2
Incline Bench Press (Dumbbell)
5
6+ reps
80%
3
Standing Behind Neck Shoulder Press (Barbell)
5
10+ reps
RPE 8
4
Lateral Raise (Cable)
5
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
3+ reps
90%
2
Incline Bench Press (Dumbbell)
5
5+ reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
5
10+ reps
RPE 8
4
Lateral Raise (Cable)
5
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4+ reps
87.5%
2
Incline Bench Press (Dumbbell)
5
4+ reps
90%
3
Standing Behind Neck Shoulder Press (Barbell)
5
10+ reps
RPE 8
4
Lateral Raise (Cable)
5
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
2+ reps
92.5%
2
Incline Bench Press (Dumbbell)
4
6+ reps
82.5%
3
Standing Behind Neck Shoulder Press (Barbell)
5
10+ reps
RPE 8
4
Lateral Raise (Cable)
5
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4+ reps
90%
2
Incline Bench Press (Dumbbell)
4
5+ reps
87.5%
3
Standing Behind Neck Shoulder Press (Barbell)
5
10+ reps
RPE 8
4
Lateral Raise (Cable)
5
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
2+ reps
95%
2
Incline Bench Press (Dumbbell)
4
6+ reps
92.5%
3
Standing Behind Neck Shoulder Press (Barbell)
5
10+ reps
RPE 8
4
Lateral Raise (Cable)
5
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3+ reps
92.5%
2
Incline Bench Press (Dumbbell)
3
6+ reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
3
10+ reps
RPE 8
4
Lateral Raise (Cable)
3
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
9
1+ reps
97.5%
2
Incline Bench Press (Dumbbell)
3
5+ reps
90%
3
Standing Behind Neck Shoulder Press (Barbell)
3
10+ reps
RPE 8
4
Lateral Raise (Cable)
3
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2+ reps
95%
2
Incline Bench Press (Dumbbell)
3
4+ reps
95%
3
Standing Behind Neck Shoulder Press (Barbell)
3
10+ reps
RPE 8
4
Lateral Raise (Cable)
3
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1+ reps
100%
2
Incline Bench Press (Dumbbell)
5
3+ reps
100%
3
Standing Behind Neck Shoulder Press (Barbell)
3
10+ reps
RPE 8
4
Lateral Raise (Cable)
3
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
2+ reps
90%
2
Standing Behind Neck Shoulder Press (Barbell)
3
10+ reps
RPE 8
3
Lateral Raise (Cable)
2
10+ reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
RPE 10
2
Stiff Leg Deadlift
1
5+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Stiff Leg Deadlift
5
6 reps
80%
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Bicep Curl (Dumbbell)
1
4
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Stiff Leg Deadlift
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Bicep Curl (Dumbbell)
1
4
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
87.5%
2
Stiff Leg Deadlift
5
4 reps
90%
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Bicep Curl (Dumbbell)
1
4
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
92.5%
2
Stiff Leg Deadlift
4
6 reps
82.5%
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Bicep Curl (Dumbbell)
1
4
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
90%
2
Stiff Leg Deadlift
4
5 reps
87.5%
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Bicep Curl (Dumbbell)
1
4
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
95%
2
Stiff Leg Deadlift
4
4 reps
92.5%
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Bicep Curl (Dumbbell)
1
4
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
92.5%
2
Stiff Leg Deadlift
3
6 reps
85%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Bicep Curl (Dumbbell)
3
AMRAP
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
9
1 reps
97.5%
2
Stiff Leg Deadlift
3
5 reps
90%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Bicep Curl (Dumbbell)
1
2
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Stiff Leg Deadlift
3
4 reps
95%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Bicep Curl (Dumbbell)
1
2
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Stiff Leg Deadlift
5
3 reps
100%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Bicep Curl (Dumbbell)
1
2
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
1
2
AMRAP
AMRAP
-
-
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Kelso Shrug
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
5+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
85%
2
Bench Press (Close Grip)
5
6 reps
80%
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Pullover (EZ Bar)
5
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
90%
2
Bench Press (Close Grip)
5
5 reps
85%
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Pullover (EZ Bar)
5
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
87.5%
2
Bench Press (Close Grip)
5
4 reps
90%
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Pullover (EZ Bar)
5
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
92.5%
2
Bench Press (Close Grip)
4
6 reps
82.5%
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Pullover (EZ Bar)
5
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
90%
2
Bench Press (Close Grip)
4
5 reps
87.5%
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Pullover (EZ Bar)
5
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
95%
2
Bench Press (Close Grip)
4
4 reps
92.5%
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Pullover (EZ Bar)
5
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
92.5%
2
Bench Press (Close Grip)
5
6 reps
85%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Pullover (EZ Bar)
3
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
9
1 reps
97.5%
2
Bench Press (Close Grip)
3
5 reps
90%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Pullover (EZ Bar)
3
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
95%
2
Bench Press (Close Grip)
3
4 reps
95%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Pullover (EZ Bar)
3
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
100%
2
Bench Press (Close Grip)
5
3 reps
100%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Pullover (EZ Bar)
3
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
90%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Pullover (EZ Bar)
3
10 reps
RPE 8
4
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1+ reps
RPE 10
2
Front Squat (Barbell)
1
5+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Front Squat (Barbell)
5
6 reps
80%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
4
Rear Delt Fly (Cable)
5
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Front Squat (Barbell)
5
5 reps
85%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
4
Rear Delt Fly (Cable)
5
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
87.5%
2
Front Squat (Barbell)
5
4 reps
90%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
4
Rear Delt Fly (Cable)
5
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
92.5%
2
Front Squat (Barbell)
4
4 reps
82.5%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
4
Rear Delt Fly (Cable)
5
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
90%
2
Front Squat (Barbell)
4
5 reps
80%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
4
Rear Delt Fly (Cable)
5
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
95%
2
Front Squat (Barbell)
4
4 reps
92.5%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
4
Rear Delt Fly (Cable)
5
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
92.5%
2
Front Squat (Barbell)
5
6 reps
85%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
9
1 reps
97.5%
2
Front Squat (Barbell)
3
5 reps
90%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
95%
2
Front Squat (Barbell)
3
4 reps
95%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Front Squat (Barbell)
5
3 reps
100%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1+ reps
RPE 10
2
Bench Press (Close Grip)
1
5+ reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
5+ Reps
85%
2
Incline Bench Press (Dumbbell)
5 Sets
6+ Reps
80%
3
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
10+ Reps
@8
4
Lateral Raise (Cable)
5 Sets
10+ Reps
@8
5
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Stiff Leg Deadlift
5 Sets
6 Reps
80%
3
Pull-Up (Bodyweight)
5 Sets
AMRAP
-
4
Bicep Curl (Dumbbell)
1 Set
4 Sets
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@8
6
Kelso Shrug
2 Sets
AMRAP
-
Day 3
1
Overhead Press (Barbell)
3 Sets
5 Reps
85%
2
Bench Press (Close Grip)
5 Sets
6 Reps
80%
3
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
@8
4
Pullover (EZ Bar)
5 Sets
10 Reps
@8
5
Lat Pulldown
2 Sets
AMRAP
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
85%
2
Front Squat (Barbell)
5 Sets
6 Reps
80%
3
Bent Over Row (Barbell)
5 Sets
10 Reps
@8
4
Rear Delt Fly (Cable)
5 Sets
12 Reps
@8
5
Shrug (Barbell)
1 Set
AMRAP
-