Workout program to get ripped – 5 days/week
Monday – Fasted cardio + Upper Body
Tuesday – Fasted cardio + Legs and arms
Wednesday – Rest + Stretching or small run
Thursday – Fasted cardio + Upper Body
Friday – Fasted cardio + Legs and arms
Saturday – Upper body bodybuilding focus
Sunday – Rest + Stretching or small run
Perform the following dynamic warm-up prior to each session:
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Jumping jacks – 20 reps
Push-ups – 10 reps
Inverted row – 10 reps
Prisoner squat or lunge – 10 reps
Monday:
Fasted cardio: Jump rope – 1min Low Intensity, 30 secs High
Intensity, 30 secs rest – Repeat 6/10 times - 12 to 20 min in total +
25 pull ups and 50 push ups (opcional).
Upper body later in the day:
Exercises
Warm-Up Sets
Work Sets
Rest
3 x as many as
possible
60 seconds after all
supersets
3 x 8-12
60 seconds after all
supersets
Superset: Dumbbell
row and leg lift
3 x 8-12
60 seconds after all
supersets
Superset: chinup and neutral-grip dumbbell
flat bench press
3 x 8-12
60 seconds after all
supersets
Superset: Dumbbell side
lateral raise and burpees
3 x 15-20
60 seconds after all
supersets
Superset: Explosive pushup and Chin ups
Superset: Incline bench
dumbbell press and V-up on
bench
1 x 12
Tuesday:
Fasted cardio: Jump rope – 3min rounds with 1 min rest repeat 6
times – 24min in total + 50 pull ups and 100 push ups (opcional).
Legs and arms later in the day:
Exercises
Warm-Up
Sets
Work Sets
Rest
Superset: Squat jumps
and barbell squat or Goblin
Squats
2 x 12
3 x 10-16
60 seconds after all
supersets
Giant set: Reverse lunge, calf
raise and bicycle crunch
3 x 10-16
60 seconds after all
supersets
Superset: Stiff Leg
Deadlift and lying leg lift
3 x 8-12
60 seconds after all
supersets
Superset: Barbell curl and Tricep 1x12
extensions
4 x 8-12
60 seconds after all
supersets
Wednesday: Stretching + Rest or small run
Thursday:
Fasted cardio: Jump rope – 1min Low Intensity, 30 secs High
Intensity, 30 secs rest – Repeat 6/10 times - 12 to 20 min in total +
25 pull ups and 50 push ups (opcional).
Upper body later in the day:
Exercises
Warm-Up Sets
Work Sets
Rest
Superset: Flat bench
dumbbell press and pull-up
1 x 12
3 x 6-8
60 seconds after all
supersets
Superset: Feet-elevated
push-up and barbell row or
dumbell row
1 x 10
3 x 6-8
60 seconds after all
supersets
Superset: Barbell shoulder
press and plank
3 x 6-8/20-30
seconds
60 seconds after all
supersets
Giant set: Face pulls,
Dumbell Shrugs and Dumbell
russian twist
3 x 16
60 seconds after all
supersets
Superset: Barbell hang
clean and floor crunch
3 x 6-10
60 seconds after all
supersets
Friday:
Fasted cardio: Jump rope – 3min rounds with 1 min rest repeat 6
times – 24min in total + 50 pull ups and 100 push ups (opcional).
Legs and arms later in the day:
Exercises
Work Sets
Rest
3 x 8-10
60 seconds after all
supersets
Giant set: Goblet Squats, Calf
raises and Cross-Body Mountain
Climber
3 x 8-10
60 seconds after all
supersets
Superset: Walking Lunges
and decline sit-up
3 x 12-20
60 seconds after all
supersets
Superset: Bulgarian split
squat and Dumbell/Kattlebell
Swings
Warm-Up
Sets
2 x 12
Superset: Drag curls or behind
the back bicep curls with
hammer curls
1x12
3 x 8-12
60 seconds after all
supersets
Superset: Dumbbell Extensions
with tricep extensions
1x12
3 x 8-12
60 seconds after all
supersets
Saturday:
Stretching in the morning; Run at night (opcional)
Upper body workout weak body parts focus:
Exercises
Warm-Up
Sets
2 x 12
Work Sets
Rest
4 x 8-12
60 seconds after all
supersets
Superset: Military press and
lateral raises
1x12
3 x 6-10
90 seconds after all
supersets
Single arm Lat cable pullovers
1x12
3 x 8-12
30 seconds
3 x 12-20
60 seconds after all
supersets
3 x 8-12
60 seconds after all
supersets
Superset: Lat pull downs (2 sets
for each grip, pronated, reverse,
single arm) and push ups
Superset: Face pulls and
Dumbell shrugs
Superset: Wrist curls and Two
rist roll ladder
1x12
Sunday: Stretching + Rest or small run