Rip and Tear and Accessorize

A personalization of Mark Rosenberg's (@deadliestlift) Rip and Tear program. Check out his Instagram for some wildly impressive movements and weights.

This is High-Volume. 

You should be dialled in both your nutrition and sleep, and be ready to take a deload weeks working at 60% weight or volume as needed, potentially every 5th week- after the peak weeks.

I have added weighted pull ups to balance the (significant) bench work, just as a personal preference, and formatted it as more of an upper/lower split, with some days including a touch of both. 

Bro days and hypertrophy accessories generally come from the Ravage program on Boostcamp by Geoff Schofield. 

Happy Lifting.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Accessories focused on 2-3 sets of 2-5 arm and shoulder hypertrophy movements.

Squat (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

Pull-Up (Weighted)

Powerlifting Trio + Arms

Pullover (Machine)

Upper Body Hypertrophy

Accessories focused on 2-3 sets of 2-5 lower body hypertrophy movements.

Squat/Bench + LBHT

Lateral Raise (Cable)

Rear Delt Row

Upright Row (Cable)

Reverse Wrist Curl (Dumbbell)

Neck Flexion

Bro Day

Accessories focused on 2-3 sets of 2-5 Lower Body hypertrophy movements.

Squat/Deadlift+ LBHT

Accessories focused on 2-3 sets of 2-5 Upper body hypertrophy movements.

Bench + UBHT

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