RIPPED PROTOCOL, DUMBBELL

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ABOUT THE PROGRAM

PROGRAM PROGRESSION OVERVIEW

Phase 1: Workouts 1-12, 4 x 12, 45 Seconds Rest, Foundation & Movement Prep

Phase 2: Workouts 13-24, 6 x 8, 30 Seconds Rest, Hypertrophy & Superset Volume

Phase 3: Workouts 25-36, 8 x 6, 20 Seconds Rest, Strength & Density

Phase 4: Workouts 37-48, 12 x 4, 15 Seconds Rest, Conditioning & Final Push

Phase 1 – Workouts 1 to 12
Training Focus:
• Intro to staple lifts
• Build baseline strength and control
• Learn key movement patterns

Phase 2 – Workouts 13 to 24
Training Focus:
• Superset pairings challenge muscular endurance and capacity
• Add muscle while refining movement technique
• Build muscular endurance and work capacity
• Improve recovery efficiency between sets

Phase 3 – Workouts 25 to 36
Training Focus:
• Advanced compound lifts
• Maximize time under tension and muscular output
• Challenge neuromuscular efficiency
• Drive peak strength performance

Phase 4 – Workouts 37 to 48
Training Focus:
• High-density workouts to push stamina and endurance
• Elevate heart rate and test recovery under fatigue
• Shock the system with burnout-style volume
• Finish strong and set the stage for transition or reset

Buy The Ripped Protocol Dumbbell Program now!

PROGRAM STRUCTURE - PHASE 1:

Day 1: Upper Push 1
Start the cycle with a focus on upper chest, shoulders, and triceps. After a targeted mobility warm-up, you'll move through pressing and shoulder-dominant movements designed to build strength, size, and stability in the upper body. The session closes with isolation work to develop arm definition and lockout control.

Day 2: Upper Pull 1
This pull-focused session is built to widen the back and reinforce posture. You'll prep the body for effective pulling with shoulder and spine mobility, then transition into a mix of vertical pulls, arm work, and core training to support total upper-body development and functional strength.

Day 3: Lower Body 1
Leg day opens with athletic mobility work and neuromuscular activation. The strength series is structured to emphasize the quads, hips, and glutes through a mix of bilateral and unilateral movements, followed by targeted posterior chain work and calf development to round out the lower body.

Day 4: Upper Push 2
Revisit pressing with a heavier emphasis on shoulder hypertrophy and joint stability. This session includes priming drills for upper-body mobility, then progresses into a variety of pressing and isolation patterns to challenge shoulder and triceps endurance under volume.

Day 5: Upper Pull 2
A horizontal pull and forearm-focused day aimed at improving back thickness and upper-body coordination. Functional warm-ups set the tone for rows, arm training, and integrated core work that reinforces postural strength and grip capacity.

Day 6: Lower Body 2
Finish the cycle by prioritizing posterior chain power, single-leg stability, and athletic coordination. After a core-activation and hip-mobility block, you’ll transition into strength and endurance sequences designed to enhance glute, hamstring, and calf development, with some explosive movement patterns to close.

Buy The Ripped Protocol Dumbbell Program now!