Program Description
Rip my pants
Program Overview
- LevelBeginner, Intermediate, Advanced, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 28, 2024 08:43
- Last EditedMay 29, 2024 08:33
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Barbell Row
3
6-10 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Barbell Row
3
6-10 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Barbell Row
3
6-10 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Barbell Row
3
6-10 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Barbell Row
3
6-10 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Barbell Row
3
6-10 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Barbell Row
3
6-10 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
RPE 8
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Barbell Row
3
6-10 reps
5
Chest Fly (Machine)
3
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Overhead Press (Barbell)
3
6-10 reps
4
Bicep Curl (Cable)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Overhead Press (Barbell)
3
6-10 reps
4
Bicep Curl (Cable)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Overhead Press (Barbell)
3
6-10 reps
4
Bicep Curl (Cable)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Overhead Press (Barbell)
3
6-10 reps
4
Bicep Curl (Cable)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Overhead Press (Barbell)
3
6-10 reps
4
Bicep Curl (Cable)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Overhead Press (Barbell)
3
6-10 reps
4
Bicep Curl (Cable)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Overhead Press (Barbell)
3
6-10 reps
4
Bicep Curl (Cable)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Overhead Press (Barbell)
3
6-10 reps
4
Bicep Curl (Cable)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Lateral Raise (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
2
High Bar Squat (Barbell)
4
6-10 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Press (45 Degrees)
3
8-12 reps
5
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
2
High Bar Squat (Barbell)
4
6-10 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Press (45 Degrees)
3
8-12 reps
5
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
2
High Bar Squat (Barbell)
4
6-10 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Press (45 Degrees)
3
8-12 reps
5
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
2
High Bar Squat (Barbell)
4
6-10 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Press (45 Degrees)
3
8-12 reps
5
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
2
High Bar Squat (Barbell)
4
6-10 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Press (45 Degrees)
3
8-12 reps
5
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
2
High Bar Squat (Barbell)
4
6-10 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Press (45 Degrees)
3
8-12 reps
5
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
2
High Bar Squat (Barbell)
4
6-10 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Press (45 Degrees)
3
8-12 reps
5
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
2
High Bar Squat (Barbell)
4
6-10 reps
3
Seated Calf Raise
3
10-15 reps
4
Leg Press (45 Degrees)
3
8-12 reps
5
Leg Extension
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Overhead Tricep Extension (Cable)
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Tricep Rope Push Down (Cable)
3
8-12 reps
7
Chest Fly (Cable)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Overhead Tricep Extension (Cable)
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Tricep Rope Push Down (Cable)
3
8-12 reps
7
Chest Fly (Cable)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Overhead Tricep Extension (Cable)
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Tricep Rope Push Down (Cable)
3
8-12 reps
7
Chest Fly (Cable)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Overhead Tricep Extension (Cable)
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Tricep Rope Push Down (Cable)
3
8-12 reps
7
Chest Fly (Cable)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Overhead Tricep Extension (Cable)
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Tricep Rope Push Down (Cable)
3
8-12 reps
7
Chest Fly (Cable)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Overhead Tricep Extension (Cable)
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Tricep Rope Push Down (Cable)
3
8-12 reps
7
Chest Fly (Cable)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Overhead Tricep Extension (Cable)
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Tricep Rope Push Down (Cable)
3
8-12 reps
7
Chest Fly (Cable)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Overhead Tricep Extension (Cable)
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Tricep Rope Push Down (Cable)
3
8-12 reps
7
Chest Fly (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Chest Supported Row (Machine)
3
8-12 reps
6
Face Pull
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Chest Supported Row (Machine)
3
8-12 reps
6
Face Pull
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Chest Supported Row (Machine)
3
8-12 reps
6
Face Pull
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Chest Supported Row (Machine)
3
8-12 reps
6
Face Pull
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Chest Supported Row (Machine)
3
8-12 reps
6
Face Pull
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Chest Supported Row (Machine)
3
8-12 reps
6
Face Pull
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Chest Supported Row (Machine)
3
8-12 reps
6
Face Pull
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Chest Supported Row (Machine)
3
8-12 reps
6
Face Pull
3
10-15 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)3 Sets
@8
3
Incline Bench Press (Barbell)3 Sets
6-10 Reps
4
Barbell Row3 Sets
6-10 Reps
5
Chest Fly (Machine)3 Sets
8-12 Reps
6
Reverse Pec Deck3 Sets
8-12 Reps
Day 2
1
Incline Curl (Dumbbell)3 Sets
10-20 Reps
2
Skull Crusher3 Sets
8-12 Reps
3
Overhead Press (Barbell)3 Sets
6-10 Reps
4
Bicep Curl (Cable)3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)3 Sets
8-12 Reps
6
Lateral Raise (Cable)3 Sets
10-15 Reps
Day 3
1
Lying Leg Curl3 Sets
8-12 Reps
2
High Bar Squat (Barbell)4 Sets
6-10 Reps
3
Seated Calf Raise3 Sets
10-15 Reps
4
Leg Press (45 Degrees)3 Sets
8-12 Reps
5
Leg Extension3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)3 Sets
6-10 Reps
2
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
6
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
7
Chest Fly (Cable)4 Sets
8-12 Reps
Day 5
1
Lat Pulldown4 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
3
Seated Row (Cable)3 Sets
8-12 Reps
4
Hammer Curl3 Sets
8-12 Reps
5
Chest Supported Row (Machine)3 Sets
8-12 Reps
6
Face Pull3 Sets
10-15 Reps