Workout Summary
- 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
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.
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.
Workouts
| 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 |
References:
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.
Abstract:
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.
87 Comments
what can i do on cardio days?
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.
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?
Yes, Niv. You should see improvements in both athleticism and strength with this program.
How many calories we can have Everyday while Doing this workout
Yash, this guide should help you figure out the calories you need.
https://www.muscleandstrength.com/expert-guides/fat-loss
So when it says 4 sets for the 5 minute ripped solution, do we do it 4 times for a total of 20 minutes?
Hey Kanyae - the 5 minute ripped solution should be done once through and should only take you 5 minutes.
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.
Hey do you have any great core workout to suit this program?
Hey sane - check out these:
https://www.muscleandstrength.com/articles/ground-based-training-for-a-s...
https://www.muscleandstrength.com/articles/understanding-core-training
would this workout help with muscle definition?
Hey Kevin - Yes it will.
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.
Hey Jimmy
Here are a few different cross-training workouts for you to choose from https://www.muscleandstrength.com/workouts/5-crossfit-wods-general-condi...
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.
Hey, can i swith leg day with shoulders and arm day?
Hi Eric,
Sure, as long as you're still training legs during the week.
Did we need to add weigh between reps
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.
Hi Jk,
Sure that should be fine.
What kind of diet do you recommend? I have a small build I am 5 ft 10in tall and weight 145-150 lbs..
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: https://www.muscleandstrength.com/tools/bmr-calculator
Then go here to determine your macros: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
Then finish up here for an idea of what to eat as part of your diet: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Hope this helps!
Do we repeat the 5 minute workout 4 times? That’s a total of 20 minutes .
I don't think he's saying repeat the workout 4 times, I think he's saying repeat giving 100% for 4 total sets.
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?
Do you have to do supersets? My gym is normally too busy to be taking up 2 pieces of equipment at the same time.
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!
For Saturday Core Work, what would you recommend that would go along well with this workout?
Hi Kyle,
Check out this workout for beginner core strength from Coach Myers:
https://www.muscleandstrength.com/workouts/4-week-beginner-core-strength
You can also see all of our core workouts here:
https://www.muscleandstrength.com/workouts/abs
Hope this helps!
How long should I rest between supersets?
Hi Chris,
No rest in between exercises, 30-60 seconds in between supersets.
Hope this helps!
Great workout, this combined with a clean diet i lost 10kg over 6 weeks, i have now adapted the workout to add in more weight work to keep building on strength and muscle tone keeping the base of the workout the same, is this recommended?
Hi Kyle,
Yes, increasing weight is a great progression to implement into this workout.
ive not only increased the weight but also the amount of exercises per muscle group, i just dont want to over do it and maybe counteract either the fat burn or muscle gain, is this possible?
I will start cutting this month and I will try this plan. I still have one question. With the proper nutrion ( amount of protein) while doing this plan will i lose fat but also maintain muscle?
Thank you
What are the best core work outs to do with this routine?
Chris,
Mix it up with some ideas from here:
https://www.muscleandstrength.com/articles/ground-based-training-for-a-s...
https://www.muscleandstrength.com/articles/understanding-core-training
Sir I am not big in size so i want to gain mass.. But the problem is i have belly fat.. So I would like to know what diet should i do? Cutting or bulking? Thanks in advance :-)
I don't have an attachment on my bench for hamstring curls; can I substitute a deadliest for it?
when you say cardio/cross training. do you mean do both or pick one?
Kenneth,
Pick one or the other.
do you go up a weight per set?
Kenneth,
You can do that or you can perform straight sets as well. Either will be fine.
Question what can I sub the tricep pull downs with as I don't have access to cables at all, I'm loving the workout just struggling with the alternates. Cheers bro.
Dre,
Here are a few ideas for you:
https://www.muscleandstrength.com/exercises/overhead-barbell-extension.html
https://www.muscleandstrength.com/exercises/tricep-dip.html
https://www.muscleandstrength.com/exercises/lying-dumbbell-extension.html
https://www.muscleandstrength.com/exercises/lying-tricep-extension.html
Thanks bro! Much appreciated :)
Looks great but how should one eat while doing this workout? Should it be treated as a cutting diet or bulking? Or just hi carbs around workout times?
Hey Barry,
That depends entirely on your goals. Choose a training program and then let your goals dictate your nutrition, not the other way around.
I would imagine you could use this or either gain mass or losing fat as the program design principles are sound. Regarding your question on carbs, that really depends on how well you tolerate them and your goals.
Some hard training athletes may be consuming over 500g per day and that's incredibly tough to structure just around the training session. However, that being, said it's generally a good idea to have carbs structured around your training session as this is the most advantageous time to put them towards anabolism.
Quick question , you say to get the most out of the workout repeat it for four total sets - so on the days you have it listed your supposed to do four sets 5 min each?