It’s Time to Get Ripped!

The Ripped Program has three stages: 1) Weight Training, 2) Core Conditioning and 3) Interval Training. These three aspects of the training program have been developed to work together to help you burn fat like never before!

Ripped Weight Training

When it comes to the weight training aspect of the program, you’ll be doing multi-joint (compound) movements with shorter rest periods between sets (i.e., drop-sets). The weight training is split into three workouts, starting with the upper body, followed by the lower body and the last workout going back to an upper body routine.

Ideally, you should do all exercises on alternating days (i.e., Monday, Wednesday and Friday). Take the day off in between to recover. As you’ll see in the program charts below, this program consists of two different phases. Phase 1 should be done for the first two weeks of the 28-day program, followed by Phase 2 for the next two weeks.

Core Conditioning Training

Now, in addition to your weight training, you’re also going to be doing Core Conditioning Training directly after each weight-training session. Core Conditioning Training is a combination of different core (abdominal, oblique, etc.) exercises combined with a brief cardio sprint on a stationary bike. The routine follows a circuit-training format to keep your heart rate elevated. By adding this high-intensity circuit at the end of your weight training workouts, you will accomplish two things:

1. Boost your core strength and conditioning, which is critical to improving athletic performance; and
2. Further stimulate thermogenesis and calorie burning for maximum fat loss!

Ripped Interval Training

For four days a week, on your non-weight-training days, you’ll do Ripped Interval Training (RIT). RIT is the final component to the Ripped Training Program. This type of cardio training is similar to High Intensity Interval Training (HIIT), which is essentially a series of running and jogging sprints. Each sprint is performed for a certain period of time, followed by a rest period before sprinting again. The main difference between RIT and HIIT is that the RIT rest periods between sprints are much shorter.

Before you start, make sure you properly warm up. To begin the working sets, you want to sprint all-out for 15 seconds and follow it up with 15 seconds of walking, before sprinting again. Do this routine for four consecutive sets, then actively rest (walk at a slow pace) for 90 seconds. This represents your first round. Repeat this cycle three more times for a total of four rounds. Take a look at the chart below for a quick overview. Note: For best results, do your sprints on a track or field. Use a stationary bike or treadmill if you don’t have a track or field nearby (or if the weather isn’t cooperating). Just be careful when speeding up and slowing down.