Unleash your strength with the **Grip n' Rip** program, a comprehensive 10-week journey designed to elevate your lifting game. Committed to four days a week, this program focuses on building raw power and muscle through a blend of barbell and dumbbell exercises, including paused bench presses, deadlifts, and Bulgarian split squats. Each session emphasizes controlled movements and explosive strength, ensuring you maximize your gains while honing your technique. Get ready to transform your physique and push your limits!

This intermediate program is made to help people's deadlift and bench at the same time whilst putting the squat in maintenance volume.

Grip n' Rip

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Paused)

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Standing Behind Neck Shoulder Press (Barbell)

Skull Crusher

Lat Pulldown

Squat (Low Bar)

Bench Press (Close Grip)

Leg Curl

Back Extension

Upright Row (Barbell)

Seated Row (Cable)

Bent Over Row (Barbell)

Pull-Up (Weighted)

Hammer Curl

Lateral Raise (Dumbbell)

Squat (Paused)

Romanian Deadlift (Barbell)

Overhead Press (Barbell)

Wrist Curls

Rest

Squat (Barbell)

Competion/Test Day

Intro week

Volume 1

Volume 2

Volume 3

Volume 4

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