Rip & Tear — Twelve Weeks

Twelve weeks of four lifting days reduce reps and raise percentages, leaving three days for rest or extra muscle work.

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Your numbers

Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.

Details

The program’s usual settings

Maxes

kg
1-rep max
kg
1-rep max
kg
1-rep max

Week by week

Every workout, as Catalyst would give it to you from the example numbers.

Layout 1

Session 1
  • Back squat80 kg
    3 × 7
  • Barbell bench press57.5 kg
    3 × 7
  • Conventional deadlift102.5 kg
    2 × 6

Layout 2

Session 2

This workout’s sets follow from your answers on the day.

Layout 3

Session 3

This workout’s sets follow from your answers on the day.

Rip & Tear — Twelve Weeks asks you questions before this workout, so its sets follow from your answers on the day.

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 1 week, if every set is done as written.

Rip & Tear — Twelve Weeks asks you questions before each workout, so its targets can’t be worked out ahead.

A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Gluteals5
  • Pectorals3
  • Quadriceps3
  • Hamstrings2
  • Spinal erectors5
  • Adductors3
  • Anterior deltoids3
  • Serratus anterior3
  • Triceps3

The schedule

7 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3Session 4Session 5Session 6Session 7
1Layout 1Layout 2Layout 3Layout 2Layout 4Layout 5Layout 2
2Layout 1Layout 2Layout 6Layout 2Layout 7Layout 5Layout 2
3Layout 1Layout 2Layout 6Layout 2Layout 7Layout 5Layout 2
4Layout 1Layout 2Layout 3Layout 2Layout 4Layout 5Layout 2
5Layout 1Layout 2Layout 3Layout 2Layout 4Layout 5Layout 2
6Layout 1Layout 2Layout 6Layout 2Layout 7Layout 5Layout 2
7Layout 1Layout 2Layout 6Layout 2Layout 7Layout 5Layout 2
8Layout 1Layout 2Layout 3Layout 2Layout 4Layout 5Layout 2
9Layout 1Layout 2Layout 3Layout 2Layout 4Layout 5Layout 2
10Layout 1Layout 2Layout 6Layout 2Layout 7Layout 5Layout 2
11Layout 1Layout 2Layout 6Layout 2Layout 7Layout 5Layout 2
12Layout 1Layout 2Layout 3Layout 2Layout 4Layout 5Layout 2

How it works

The program’s own rules, as Catalyst runs them.

Train on days one, three, five and six each week for twelve weeks, keeping starting squat, bench and deadlift maxima fixed. On other days, rest or do hypertrophy work you plan yourself. Keep squat and bench AMRAPs before fixed-rep work where called for, including later day-five deadlift and bench AMRAPs. Choose any unspecified working weights, and plan warm-ups, rest and extra hypertrophy work before lifting. Finish after twelve weeks.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Barbell
  • Flat bench
  • Squat rack

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run Rip & Tear — Twelve Weeks in Catalyst

Every set ready. Every weight right.

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