- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week5
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Male & Female
- Workout PDF Download Workout
|Monday||Workout 1: Chest & Back + 5-Minute Ripped Solution|
|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)|
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.
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|
|2A. Flat Dumbbell Fly||2-3||10-12|
|2B. Lat Pulldowns||2-3||10-12|
|3A. Seated Cable Rows||2-3||10-12|
|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|
|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.