Rip And Tear

by Mark Rosenberg

2,044 athletes joined

Intense Strength Program with High Frequency, High Weight Squat, Bench and Deadlift

4.46

(106 ratings)

PROGRAM DESCRIPTION

Rip And Tear is a 12 week program focused around high frequency, high weight, low rep Squat, Bench and Deadlift. It aims to put a fine edge on your technique in these movements at low rep ranges. It is a good choice for a lifter who has spent time focusing on other areas who wants to take their strength and size gains and turn them into personal records in Squat, Bench and Deadlift.

Read the full program guide below.

PROGRAM OVERVIEW

Level
Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Days Per Week
4 days
Recommended Days
Mon, Wed, Fri, Sat
Time Per Workout
90 minutes

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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

Squat (Barbell)

7 reps

70%

Bench Press (Barbell)

7 reps

70%

Deadlift (Barbell)

6 reps

70%

Day 1

Squat (Barbell)

5 reps

72.5%

Bench Press (Barbell)

5 reps

72.5%

Deadlift (Barbell)

4 reps

72.5%

Day 1

Squat (Barbell)

3 reps

77.5%

Bench Press (Barbell)

3 reps

77.5%

Deadlift (Barbell)

2 reps

77.5%

Day 1

Squat (Barbell)

1 reps

82.5%

Bench Press (Barbell)

1 reps

82.5%

Deadlift (Barbell)

1 reps

82.5%

Day 1

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Deadlift (Barbell)

4 reps

75%

Day 1

Squat (Barbell)

3 reps

77.5%

Bench Press (Barbell)

3 reps

77.5%

Deadlift (Barbell)

2 reps

77.5%

Day 1

Squat (Barbell)

2 reps

82.5%

Bench Press (Barbell)

2 reps

82.5%

Deadlift (Barbell)

1 reps

82.5%

Day 1

Squat (Barbell)

1 reps

87.5%

Bench Press (Barbell)

1 reps

87.5%

Deadlift (Barbell)

1 reps

87.5%

Day 1

Squat (Barbell)

4 reps

77.5%

Bench Press (Barbell)

4 reps

77.5%

Deadlift (Barbell)

3 reps

77.5%

Day 1

Squat (Barbell)

3 reps

80%

Bench Press (Barbell)

3 reps

80%

Deadlift (Barbell)

2 reps

80%

Day 1

Squat (Barbell)

2 reps

85%

Bench Press (Barbell)

2 reps

85%

Deadlift (Barbell)

1 reps

85%

Day 1

Squat (Barbell)

1 reps

90%

Bench Press (Barbell)

1 reps

90%

Deadlift (Barbell)

1 reps

90%

Day 2

Squat (Barbell)

6 reps

77.5%

Bench Press (Barbell)

5 reps

70%

Day 2

Squat (Barbell)

4 reps

AMRAP

80%

Bench Press (Barbell)

5 reps

72.5%

Day 2

Squat (Barbell)

2 reps

AMRAP

85%

Bench Press (Barbell)

5 reps

75%

Day 2

Squat (Barbell)

AMRAP

Bench Press (Barbell)

5 reps

77.5%

Day 2

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

4 reps

72.5%

Day 2

Squat (Barbell)

3 reps

AMRAP

82.5%

Bench Press (Barbell)

4 reps

75%

Day 2

Squat (Barbell)

1 reps

AMRAP

87.5%

Bench Press (Barbell)

4 reps

77.5%

Day 2

Squat (Barbell)

AMRAP

Bench Press (Barbell)

4 reps

80%

Day 2

Squat (Barbell)

5 reps

82.5%

Bench Press (Barbell)

3 reps

75%

Day 2

Squat (Barbell)

3 reps

AMRAP

85%

Bench Press (Barbell)

3 reps

77.5%

Day 2

Squat (Barbell)

1 reps

AMRAP

90%

Bench Press (Barbell)

3 reps

80%

Day 2

Squat (Barbell)

AMRAP

Bench Press (Barbell)

3 reps

82.5%

Day 3

Deadlift (Barbell)

6 reps

77.5%

Bench Press (Barbell)

6 reps

77.5%

Day 3

Deadlift (Barbell)

4 reps

AMRAP

80%

Bench Press (Barbell)

4 reps

AMRAP

80%

Day 3

Deadlift (Barbell)

2 reps

AMRAP

85%

Bench Press (Barbell)

2 reps

AMRAP

85%

Day 3

Deadlift (Barbell)

AMRAP

Bench Press (Barbell)

AMRAP

Day 3

Deadlift (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Day 3

Deadlift (Barbell)

3 reps

AMRAP

82.5%

Bench Press (Barbell)

3 reps

AMRAP

82.5%

Day 3

Deadlift (Barbell)

1 reps

AMRAP

87.5%

Bench Press (Barbell)

1 reps

AMRAP

87.5%

Day 3

Deadlift (Barbell)

AMRAP

Bench Press (Barbell)

AMRAP

Day 3

Deadlift (Barbell)

5 reps

82.5%

Bench Press (Barbell)

5 reps

82.5%

Day 3

Deadlift (Barbell)

3 reps

AMRAP

85%

Bench Press (Barbell)

3 reps

AMRAP

85%

Day 3

Deadlift (Barbell)

1 reps

AMRAP

90%

Bench Press (Barbell)

1 reps

AMRAP

90%

Day 3

Deadlift (Barbell)

AMRAP

Bench Press (Barbell)

AMRAP

Day 4

Squat (Barbell)

5 reps

70%

Day 4

Squat (Barbell)

5 reps

72.5%

Day 4

Squat (Barbell)

5 reps

75%

Day 4

Squat (Barbell)

5 reps

77.5%

Day 4

Squat (Barbell)

4 reps

72.5%

Day 4

Squat (Barbell)

4 reps

75%

Day 4

Squat (Barbell)

4 reps

77.5%

Day 4

Squat (Barbell)

4 reps

80%

Day 4

Squat (Barbell)

3 reps

75%

Day 4

Squat (Barbell)

3 reps

77.5%

Day 4

Squat (Barbell)

3 reps

80%

Day 4

Squat (Barbell)

3 reps

82.5%

WHAT PEOPLE ARE SAYING(106 ratings)

Only ratings with written feedback are displayed here.

4.46 / 5

Adam Y.Man

2 days ago

3 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Almost 60 years old have to cut back on deads sometimes for lower back hx and squat large amount less than what is capable of but mentally have had injuries in the past. Former competitive lifter.

Caleb R.Age 31, Man

22 days ago

5 weeks complete

5 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

I’m just not good with picking my own accessories. This program made me figure it out to identify weak points. The prescribed percentages did wonders.

Show All Reviews

Rip And Tear is a 12 week program focused around high frequency, high weight, low rep Squat, Bench and Deadlift. It aims to put a fine edge on your technique in these movements at low rep ranges. It is a good choice for a lifter who has spent time focusing on other areas who wants to take their strength and size gains and turn them into personal records in Squat, Bench and Deadlift.

This is a 4-7 day program. It includes 3 bench days, 3 squat days, and 2 deadlift days a week. It covers programming only for these three lifts. All accessory work and the bulk of the hypertrophy work is up to the user. Only 4 days a week include programmed lifts. The remaining 3 are listed as rest or hypertrophy days. How these days are used is up to you. I recommend at least 1 of these days be used for upper body hypertrophy work.

Weekly Structure

Day 1 - Squat, Bench, Deadlift

Day 2 - Rest or Hypertrophy

Day 3 - Squat, Bench, Lower Body Hypertrophy

Day 4 - Rest or Hypertrophy

Day 5 - Squat, Bench, Upper Body Hypertrophy

Day 6 - Squat, Lower Body Hypertrophy

Day 7- Rest or Hypertrophy

This is a program where you will be working with heavy weight. Weights are based off of a true 1RM. Do not use a training max, do not use an old PR single, pick a weight that you could confidently perform a single for at the beginning of the program. Due to the intense and demanding nature of the program, it is recommended for experienced lifters only.

Full details can be found in the Program Guide linked below.