Rip and Tear is a 12-week high-intensity strength training program designed for experienced lifters, focusing on the Squat, Bench, and Deadlift (SBD) exercises. The program structure includes 3 bench days, 3 squat days, and 2 deadlift days per week, with optional accessory and hypertrophy work left to the user’s discretion.
The training regimen is divided into three 4-week blocks, with intensity incrementally increasing in each block, employing weights ranging from 70% to 90% of one’s 1RM. The program also incorporates AMRAP (as many reps as possible) sets for each of the three lifts during the week, providing an opportunity to push for personal records.
Spreadsheet
via /u/The_Fatalist on /r/weightroom
Program Overview
Here is an overview of the Rip & Tear program:
- The focus is on high frequency, moderate volume, high load training of the squat, bench and deadlift
- 12 weeks long
- 3 bench days per week
- 3 squat days per week
- 2 deadlift days per week
- Goals are focused on build strength and hypertrophy, but primarily strength
- Most loads are in the 70% to 90% of 1RM range
- There is frequent use of AMRAP sets to allow for auto-regulation
Modifications
Here are some modifications made by /u/The_Fatalist:
- They cut the programmed squats on Day 6, prioritizing hypertrophy over technical practice.
- They skipped the deadlifts on Day 1 as needed, due to back fatigue from heavy squatting.
- They took AMRAP sets either to PR or attempted PR, or to the minimum, controlling fatigue to maintain hypertrophy work.
- After experiencing minor knee and shoulder injuries, they substituted some exercises with box squats and floor presses respectively.
- They performed additional hypertrophy work on non-programmed days and included off-program activities.
Tips for running the program
- It’s best suited to run on a bulk. In the case of /u/The_Fatalist, they gained about 10 lbs over the 12 week period, or about 0.8 lbs/week, so they were on a fairly steady bulk.
- The program shouldn’t be run back to back; the user suggests running a similar program once a year.
- The program leaves room for accessory/hypertrophy work, which is up to the user to manage. If you’re not comfortable taking ownership of this, don’t run the program.
- The user suggests using at least one of the rest days for full rest and not using all three for lifting.
