Get the most out of your workout with the The Ripped Freak Training Program and 5-Minute Ripped Solution, designed to help you maximize muscle growth, increase performance, and burn fat!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
  • Program Duration12 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Day Workout
Monday Workout 1: Chest & Back + 5-Minute Ripped Solution
Tuesday Cardio/Cross-Training
Wednesday Workout 2: Legs
Thursday Rest or Cardio/Cross-Training
Friday Workout 3: Shoulders & Arms + 5-Minute Ripped Solution
Saturday 5-min Ripped Solution + Core Work
Sunday Rest or 5-min Ripped Solution + Core Work (optional)

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5 Minute Ripped Solution

The 5-minute Ripped Solution is based on research conducted at the German Sport University which showed that just 4 sets of 30 second all-out performance promoted more anabolic processes than 130 minutes of endurance training, due to higher increases of growth hormone, testosterone, and the T/C ratio (testosterone to cortisol ratio). Research shows that short, intense workouts like this can increase exercise performance, insulin sensitivity (so you’re your body can process sugar more efficiently) and fat burning.

Time (secs.) Exercise Exertion Level (1-10)
0-30 Jump Squats 10
30-90 Walk Around/Recover 2-3
90-120 Burpees 10
120-180 Walk Around/Recover 2-3
180-210 Mountain Climbers 10
210-270 Walk Around/Recover 2-3
270-300 Jumping Lunges 10

How: Make sure you are fully warmed up before you attempt this brutal interval. This is an all-out 30-second interval followed by a full minute of rest. To get the most out of this protocol you must give each exercise 100% and repeat it for 4 total sets.

I recommend beginners start with 2 minutes of rest between all-out sets and gradually progress to 1-minute rest periods. If you do this properly, and give it everything you have, you will feel like you got the wind knocked out of you. Yes, it’s only 5 minutes but it’s brutal and it works.

When: Perform the 5-minute Ripped Solution right after your weight training sessions to tap into your fat stores for that extra calorie burn. You’ll notice that I didn’t add this to leg day. Your wheels will be fried from hitting them with squats, lunges, etc., and you’ll need them to reach the necessary intensity required to reap the benefits of this brief and intense protocol.

Rest Period During Intense Ripped Freak Workout

If you’re strapped for time and can’t fit in a whole workout, hit the 5-minute Ripped Solution. Trying the solution on rest days along with some core work is also a good option, as I’ve suggested in the weekly workout schedule.


Workout 1: Chest & Back Sets Reps
1A. Incline Dumbbell Press 3-4 6-8
1B. Chin-Ups 3-4 6-8
2A. Flat Dumbbell Fly 2-3 10-12
2B. Lat Pulldowns 2-3 10-12
3A. Seated Cable Rows 2-3 10-12
3B. Push-Ups 1 Max
Workout 2: Legs Sets Reps
1A. Barbell Squats 3-4 6-8
1B. Dumbbell Lunges 3-4 6-8
2A. Lying Hamstring Curls 2-3 10-12
2B. Leg Press 2-3 10-12
2C. Standing Calf Raises 2-3 12-15
Workout 3: Shoulders & Arms Sets Reps
1A. Dumbbell Shoulder Press 3-4 6-8
1B. Lateral Dumbbell Raise 3-4 6-8
2A. Triceps Pushdown 2-3 10-12
2B. Barbell Curl 2-3 10-12
3A. Dips 2-3 12-15
3B. Alternating Dumbbell Curls 2-3 12-15


Horm Metab Res. 2013 Oct;45(11):827-33. doi: 10.1055/s-0033-1347242. Epub 2013 Jun 21.
Acute metabolic, hormonal, and psychological responses to different endurance training protocols. Wahl P, Mathes S, Köhler K, Achtzehn S, Bloch W, Mester J. Institute of Training Science and Sport Informatics, German Sport University, Cologne, Germany.


In the last years, mainly 2 high-intensity-training (HIT) protocols became common: first, a Wingate-based "all-out" protocol and second, a 4×4 min protocol. However, no direct comparison between these protocols exists, and also a comparison with high-volume-training (HVT) is missing. Therefore, the aim of the present study was to compare these 3 endurance training protocols on metabolic, hormonal, and psychological responses. Twelve subjects performed: 1) HVT [130 min at 55% peak power output (PPO)]; 2) 4×4 min at 95% PPO; 3) 4×30 s all-out. Human growth hormone (hGH), testosterone, and cortisol were determined before (pre) and 0', 30', 60', 180' after each intervention. Metabolic stimuli and perturbations were characterized by lactate, blood gas (pH, BE, HCO₃⁻, pO₂, PCO₂), and spirometric analysis. Furthermore, changes of the person's perceived physical state were determined. The 4×30 s training caused the highest increases in cortisol and hGH, followed by 4 × 4 min and HVT. Testosterone levels were significantly increased by all 3 exercise protocols. Metabolic stress was highest during and after 4×30 s, followed by 4×4 min and HVT. The 4×30 s training was also the most demanding intervention from an athlete's point of view. In conclusion, the results suggest that 4×30 s and 4×4 min promote anabolic processes more than HVT, due to higher increases of hGH, testosterone, and the T/C ratio. It can be speculated that the acute hormonal increase and the metabolic perturbations might play a positive role in optimizing training adaptation and in eliciting health benefits as it has been shown by previous long term training studies using similar exercise protocols.

Sumit Neupane
Posted on: Fri, 12/29/2023 - 22:33

Do I have to repeat the 5 minute workout 4 times making it a 20 minutes in total?

M&S Team Badge
Posted on: Sat, 12/30/2023 - 20:32

That is my understanding of the way I read it. 20 minutes total. I suggest starting with half of that if you're new to interval training.

Mister P
Posted on: Wed, 08/02/2023 - 19:53

Do we have to add weights to jump squats, or will muscle mass be built in the legs solely from doing bodyweight jump squats without added resistance? I know it sounds ridiculous but I doubt I will be able to jump squat 80 kilos or 100 that is my regular squat

M&S Team Badge
Posted on: Sun, 08/20/2023 - 21:17

Bodyweight is plenty. Not all movements are for mass. You want to improve or at least maintain athletic ability, and the jump squats can help with that.

Posted on: Sun, 04/09/2023 - 16:00

Hi, I’ve really enjoyed this programme. Haven’t been able to adhere strictly to it, because you know, life gets in the way, but have definitely noticed changes in my body and I feel a hell of a lot stronger.

I feel that I’m reaching a bit of a plateau though, I’m now at the point where I’m not able to add any more weight. I still feel great after a session, but keen to push on. Are there any programmes similar to this that might mix things up a bit and help me smash through this? Or programmes that move onto the next level? Thanks loads, Billy

M&S Team Badge
Posted on: Mon, 04/24/2023 - 22:10

This may help, Billy. Good luck, and thanks for reading M&S!

Posted on: Wed, 05/03/2023 - 06:36

Belated thanks for this Roger, was exactly what I was looking for!

Posted on: Mon, 11/21/2022 - 15:33

How long of a rest between supersets? For example, Incline Dumbell then straight to chinups, then how long of rest before going back to Incline Dumbell?

M&S Team Badge
Posted on: Fri, 11/25/2022 - 21:03

As little as needed, Paul. If you can get back to it after 30 seconds, do it.

Norm S
Posted on: Tue, 11/01/2022 - 16:28

Is the 5 min workout designed to be done before or after the weight training?

M&S Team Badge
Posted on: Mon, 11/07/2022 - 11:52


Posted on: Fri, 09/30/2022 - 05:35

can i do running on cardio days. like 5 km running ?

M&S Team Badge
Posted on: Tue, 10/04/2022 - 07:09

Sure can, Nick. Please let us know how this program works out for you. Thanks for reading M&S!

Posted on: Sat, 09/03/2022 - 10:23

I like this program but the 5 Minute Ripped solution somehow feels too easy. Did 30/60sec intervals but heart rate never gets over 155 BPM (177 is my MHR). Can try to work a bit harder next time but felt I was working hard and the 30 secs felt very short.

Posted on: Wed, 08/24/2022 - 07:19


So what I understand is there is no cardio at all on leg day.
and the 5 minute rip repeat for 4 sets is 4 rounds? for example it will take 20 minutes for that, is that correct?

Thank You

M&S Team Badge
Posted on: Thu, 08/25/2022 - 10:56

If you count the two minutes rest after all-out rounds, then it would be almost 30 minutes, Arslan.

Correct, no cardio on leg day.

M&S Team Badge
Posted on: Tue, 08/30/2022 - 09:26

I can't speak to what Abigail wrote, but this is from the article.

"Make sure you are fully warmed up before you attempt this brutal interval. This is an all-out 30-second interval followed by a full minute of rest. To get the most out of this protocol you must give each exercise 100% and repeat it for 4 total sets."

Posted on: Tue, 08/30/2022 - 05:19

Hi Roger, this contradicts Abigail’s comment below doesn’t it? I thought the 5 min ripped solution was just that. It’s not instructing you to do that four times is it?! I hope not as 5 mins I’m wiped out!

Jesse Lowman
Posted on: Thu, 07/07/2022 - 18:23

On days when it says cardio/ cross train does it mean do a different cardio work out or is it meant cross fit , or none of the above ?

M&S Team Badge
Posted on: Mon, 07/18/2022 - 08:09

It can mean either, Jesse. Do something for cardio that isn't machine based like a treadmill or elliptical. Hiking, biking, running, HIIT workouts, or heavy bag work would all be acceptable. If you like CrossFit's and have a WOD in mind, go for it!

Posted on: Mon, 06/20/2022 - 07:59

what can i do on cardio days?

M&S Team Badge
Posted on: Fri, 06/24/2022 - 10:03

Whatever you're most comfortable doing. If attaining an athletic body is the goal, do cross-training and calisthenics so you can master movements and flexibility.

Posted on: Fri, 01/21/2022 - 20:29

I loved this training program but my goal is not to build muscle mass but to be more athletic and strong and work a little on mass. Is this program suitable for someone who wants to train in athleticism and strength?

M&S Team Badge
Posted on: Mon, 01/24/2022 - 17:50

Yes, Niv. You should see improvements in both athleticism and strength with this program.

Yash Sarvade
Posted on: Thu, 12/16/2021 - 08:37

How many calories we can have Everyday while Doing this workout

M&S Team Badge
Posted on: Fri, 12/17/2021 - 15:34

Yash, this guide should help you figure out the calories you need.

Posted on: Mon, 11/23/2020 - 09:20

So when it says 4 sets for the 5 minute ripped solution, do we do it 4 times for a total of 20 minutes?

M&S Team Badge
Posted on: Mon, 11/23/2020 - 10:18

Hey Kanyae - the 5 minute ripped solution should be done once through and should only take you 5 minutes.

Posted on: Sat, 01/16/2021 - 16:07

The 4 sets is just referring to the 4 sets within the 5 minute workout. If you attempt to do 4 sets of this, you're crazy, trust me, this is one brutal workout.

Posted on: Thu, 11/19/2020 - 12:02

Hey do you have any great core workout to suit this program?

Posted on: Mon, 10/05/2020 - 12:16

would this workout help with muscle definition?

M&S Team Badge
Posted on: Tue, 10/06/2020 - 09:19

Hey Kevin - Yes it will.

Posted on: Sat, 07/04/2020 - 03:02

Recommend what do to for the CrossFit days? I always wanted to try cross fit and add it to my routine, this is the 1st time I ever seen someone suggest CrossFit during a muscle routine.

M&S Team Badge
Posted on: Wed, 08/19/2020 - 11:27

Hey Jimmy

Here are a few different cross-training workouts for you to choose from

Khalieq Ahamad
Posted on: Mon, 11/04/2019 - 16:45

Hi you know the work description on the top is that compulsory and also do you have to do that with the work out aswell.

Posted on: Sat, 03/23/2019 - 09:14

Hey, can i swith leg day with shoulders and arm day?

M&S Team Badge
Posted on: Mon, 03/25/2019 - 09:58

Hi Eric,

Sure, as long as you're still training legs during the week.

Albert Arriaga
Posted on: Tue, 12/04/2018 - 13:21

Did we need to add weigh between reps

Posted on: Sun, 08/26/2018 - 07:37

Hey, I’m doing another workout at the moment Mon, Tues, Thurs & Fri, would it be okay to do the 5 min session after each workout? Many thanks.

M&S Team Badge
Posted on: Mon, 08/27/2018 - 08:50

Hi Jk,

Sure that should be fine.

Posted on: Fri, 04/13/2018 - 19:33

What kind of diet do you recommend? I have a small build I am 5 ft 10in tall and weight 145-150 lbs..

M&S Team Badge
Posted on: Mon, 04/16/2018 - 09:35

Hi Angel,

It is difficult to recommend a broad diet as diet is highly individualized and will vary from person to person.

Start here to find your calorie needs:

Then go here to determine your macros:

Then finish up here for an idea of what to eat as part of your diet:

Hope this helps!

Posted on: Wed, 01/10/2018 - 08:36

Do we repeat the 5 minute workout 4 times? That’s a total of 20 minutes .

Travis McKee
Posted on: Mon, 08/12/2019 - 09:38

I don't think he's saying repeat the workout 4 times, I think he's saying repeat giving 100% for 4 total sets.

Posted on: Mon, 10/16/2017 - 01:34

Hi I can't train shoulders and arms. So can I swap the two upper body days for glutes and then legs again. And still tag the superset on?

Posted on: Tue, 09/26/2017 - 17:53

Do you have to do supersets? My gym is normally too busy to be taking up 2 pieces of equipment at the same time.

M&S Team Badge
Posted on: Wed, 09/27/2017 - 08:33

Hi David,

No, the program is simply a template. You are more than welcome to alter it to better fit your individual needs and the equipment you have available to use.

Hope this helps!

Posted on: Wed, 06/21/2017 - 19:11

For Saturday Core Work, what would you recommend that would go along well with this workout?

M&S Team Badge
Posted on: Thu, 06/22/2017 - 09:16

Hi Kyle,

Check out this workout for beginner core strength from Coach Myers:

You can also see all of our core workouts here:

Hope this helps!