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Rip and Tear

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17 views24 pages

Rip and Tear

Uploaded by

bonaw37260
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 24

Units (lbs=1, Kg = 0) 1

RIP. AND. TEAR.


1RM
Squat 355
Bench 265
Deadlift 455

Week 1 - Day 1
Exercise Sets Reps Percentage Weight
Squat 3 7 70.0% 250
Bench 3 7 70.0% 185
Deadlift 2 6 70.0% 320

Day 2
Hypertrophy Day or Rest

Day 3
Exercise Sets Reps Percentage Weight
Squat 3 6 77.5% 275
Bench 3 5 70.0% 185
Leg hypertrophy

Day 4
Hypertrophy Day or Rest

Day 5
Exercise Sets Reps Percentage Weight
Deadlift 2 6 77.5% 355
Bench 3 6 77.5% 205
Upper-body hypertrophy

Day 6
Exercise Sets Reps Percentage Weight
Squat 3 5 70.0% 250
Leg Hypertrophy

Day 7
Hypertrophy Day or Rest
Week 2 - Day 1 Week 3 - Day 1
Exercise Sets Reps Percentage Weight Exercise
Squat 3 5 72.5% 255 Squat
Bench 3 5 72.5% 190 Bench
Deadlift 2 4 72.5% 330 Deadlift

Day 2 Day 2
Rest or Hypertrophy Day Rest or Hypertrophy Day

Day 3 Day 3
Exercise Sets Reps Percentage Weight Exercise
Squat 3 4 80.0% 285 Squat
1 AMRAP 80.0% 285
Bench 3 5 72.5% 190 Bench
Leg hypertrophy Leg hypertrophy
Day 4 Day 4
Hypertrophy Day or Rest Hypertrophy Day or Rest

Day 5 Day 5
Exercise Sets Reps Percentage Weight Exercise
Deadlift 2 4 80.0% 365 Deadlift
1 AMRAP 80.0% 365
Bench 3 4 80.0% 210 Bench
1 AMRAP 80.0% 210
Upper-body hypertrophy Upper-body hypertrophy

Day 6 Day 6
Exercise Sets Reps Percentage Weight Exercise
Squat 3 5 72.5% 255 Squat
Leg Hypertrophy Leg Hypertrophy

Day 7 Day 7
Rest or Hypertrophy Day Rest or Hypertrophy Day
eek 3 - Day 1 Week 4 - Day 1
Sets Reps Percentage Weight Exercise Sets
4 3 77.5% 275 Squat 5
4 3 77.5% 205 Bench 5
3 2 77.5% 355 Deadlift 3

Day 2
st or Hypertrophy Day Rest or Hypertrophy Day

Day 3
Sets Reps Percentage Weight Exercise Sets
4 2 85.0% 300 Squat
1 AMRAP 85.0% 300 1
3 5 75.0% 200 Bench 3
g hypertrophy Leg hypertrophy
Day 4
ypertrophy Day or Rest Hypertrophy Day or Rest

Day 5
Sets Reps Percentage Weight Exercise Sets
3 2 85.0% 385 Deadlift
1 AMRAP 85.0% 385 1
4 2 85.0% 225 Bench
1 AMRAP 85.0% 225 1
pper-body hypertrophy Upper-body hypertrophy

Day 6
Sets Reps Percentage Weight Exercise Sets
3 5 75.0% 265 Squat 3
g Hypertrophy Leg Hypertrophy

Day 7
st or Hypertrophy Day Rest or Hypertrophy Day
Week 5 - Day 1
Reps Percentage Weight Exercise Sets Reps
1 82.5% 295 Squat 3 5
1 82.5% 220 Bench 3 5
1 82.5% 375 Deadlift 2 4

Day 2
Rest or Hypertrophy Day

Day 3
Reps Percentage Weight Exercise Sets Reps
Squat 3 5
AMRAP Choice Bench 3 4
5 77.5% 205 Leg hypertrophy

Day 4
Hypertrophy Day or Rest

Day 5
Reps Percentage Weight Exercise Sets Reps
Deadlift 2 5
AMRAP Choice Bench 3 5
Upper-body hypertrophy
AMRAP Choice
Day 6
Exercise Sets Reps
Squat 3 4
Reps Percentage Weight Leg Hypertrophy
5 77.5% 275
Day 7
Hypertrophy Day or Rest
Week 6 - Day 1
Percentage Weight Exercise Sets Reps
75.0% 265 Squat 4 3
75.0% 200 Bench 4 3
75.0% 340 Deadlift 3 2

Day 2
Rest or Hypertrophy Day

Day 3
Percentage Weight Exercise Sets Reps
80.0% 285 Squat 3 3
72.5% 190 1 AMRAP
Bench 3 4
Leg hypertrophy
Day 4
Hypertrophy Day or Rest

Day 5
Percentage Weight Exercise Sets Reps
80.0% 365 Deadlift 2 3
80.0% 210 1 AMRAP
Bench 3 3
1 AMRAP
Upper-body hypertrophy
Percentage Weight
72.5% 255 Day 6
Exercise Sets Reps
Squat 3 4
Leg Hypertrophy

Day 7
Rest or Hypertrophy Day
Week 7 - Day 1
Percentage Weight Exercise Sets Reps
77.5% 275 Squat 5 2
77.5% 205 Bench 5 2
77.5% 355 Deadlift 3 1

Day 2
Rest or Hypertrophy Day

Day 3
Percentage Weight Exercise Sets Reps
82.5% 295 Squat 4 1
82.5% 295 1 AMRAP
75.0% 200 Bench 3 4
Leg hypertrophy
Day 4
Hypertrophy Day or Rest

Day 5
Percentage Weight Exercise Sets Reps
82.5% 375 Deadlift 3 1
82.5% 375 1 AMRAP
82.5% 220 Bench 4 1
82.5% 220 1 AMRAP
Upper-body hypertrophy

Day 6
Percentage Weight Exercise Sets Reps
75.0% 265 Squat 3 4
Leg Hypertrophy

Day 7
Rest or Hypertrophy Day
Week 8 - Day 1
Percentage Weight Exercise Sets Reps
82.5% 295 Squat 5 1
82.5% 220 Bench 5 1
82.5% 375 Deadlift 3 1

Day 2
Rest or Hypertrophy Day

Day 3
Percentage Weight Exercise Sets Reps
87.5% 310 Squat
87.5% 310 1 AMRAP
77.5% 205 Bench 3 4
Leg hypertrophy
Day 4
Hypertrophy Day or Rest

Day 5
Percentage Weight Exercise Sets Reps
87.5% 400 Deadlift
87.5% 400 1 AMRAP
87.5% 230 Bench
87.5% 230 1 AMRAP
Upper-body hypertrophy

Day 6
Percentage Weight Exercise Sets Reps
77.5% 275 Squat 3 4
Leg Hypertrophy

Day 7
Rest or Hypertrophy Day
Week 9 - Day 1
Percentage Weight Exercise Sets Reps Percentage
87.5% 310 Squat 3 4 77.5%
87.5% 230 Bench 3 4 77.5%
87.5% 400 Deadlift 2 3 77.5%

Day 2
Rest or Hypertrophy Day

Day 3
Percentage Weight Exercise Sets Reps Percentage
Squat 3 5 82.5%
Choice Bench 3 3 75.0%
80.0% 210 Leg hypertrophy

Day 4
Hypertrophy Day or Rest

Day 5
Percentage Weight Exercise Sets Reps Percentage
Deadlift 2 5 82.5%
Choice Bench 3 5 82.5%
Upper-body hypertrophy
Choice
Day 6
Exercise Sets Reps Percentage
Squat 3 3 75.0%
Percentage Weight Leg Hypertrophy
80.0% 285
Day 7
Hypertrophy Day or Rest
Week 10 - Day 1
Weight Exercise Sets Reps Percentage
275 Squat 4 3 80.0%
205 Bench 4 3 80.0%
355 Deadlift 3 2 80.0%

Day 2
Rest or Hypertrophy Day

Day 3
Weight Exercise Sets Reps Percentage
295 Squat 3 3 85.0%
200 1 AMRAP 85.0%
Bench 3 3 77.5%
Leg hypertrophy
Day 4
Hypertrophy Day or Rest

Day 5
Weight Exercise Sets Reps Percentage
375 Deadlift 2 3 85.0%
220 1 AMRAP 85.0%
Bench 3 3 85.0%
1 AMRAP 85.0%
Upper-body hypertrophy
Weight
265 Day 6
Exercise Sets Reps Percentage
Squat 3 3 77.5%
Leg Hypertrophy

Day 7
Rest or Hypertrophy Day
Week 11 - Day 1
Weight Exercise Sets Reps Percentage
285 Squat 5 2 85.0%
210 Bench 5 2 85.0%
365 Deadlift 3 1 85.0%

Day 2
Rest or Hypertrophy Day

Day 3
Weight Exercise Sets Reps Percentage
300 Squat 4 1 90.0%
300 1 AMRAP 90.0%
205 Bench 3 3 80.0%
Leg hypertrophy
Day 4
Hypertrophy Day or Rest

Day 5
Weight Exercise Sets Reps Percentage
385 Deadlift 3 1 90.0%
385 1 AMRAP 90.0%
225 Bench 4 1 90.0%
225 1 AMRAP 90.0%
Upper-body hypertrophy

Day 6
Weight Exercise Sets Reps Percentage
275 Squat 3 3 80.0%
Leg Hypertrophy

Day 7
Rest or Hypertrophy Day
Week 12 - Day 1
Weight Exercise Sets Reps Percentage
300 Squat 5 1 90.0%
225 Bench 5 1 90.0%
385 Deadlift 3 1 90.0%

Day 2
Rest or Hypertrophy Day

Day 3
Weight Exercise Sets Reps Percentage
320 Squat
320 1 AMRAP Choice
210 Bench 3 3 82.5%
Leg hypertrophy
Day 4
Hypertrophy Day or Rest

Day 5
Weight Exercise Sets Reps Percentage
410 Deadlift
410 1 AMRAP Choice
240 Bench
240 1 AMRAP Choice
Upper-body hypertrophy

Day 6
Weight Exercise Sets Reps Percentage
285 Squat 3 3 82.5%
Leg Hypertrophy

Day 7
Rest or Hypertrophy Day
Weight
320
240
410

Weight

220

Weight

Weight
295

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