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.
Table of Contents [show]
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.
