The Ripped Freak Training Program

Alex Savva Ripped Freak Workout Routine
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

Build Muscle
Full Body
Intermediate
12 weeks
5
30-45 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male & Female

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)

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.

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.

62 Comments+ Post Comment

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

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?

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

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

JoshEngland's picture
Posted Wed, 09/27/2017 - 08:33
JoshEngland

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!

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

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

JoshEngland's picture
Posted Thu, 06/22/2017 - 09:16
JoshEngland

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!

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Posted Thu, 06/08/2017 - 05:05
Chris

How long should I rest between supersets?

JoshEngland's picture
Posted Thu, 06/08/2017 - 09:06
JoshEngland

Hi Chris,

No rest in between exercises, 30-60 seconds in between supersets.

Hope this helps!

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Posted Wed, 03/01/2017 - 04:27
Kyle

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?

JoshEngland's picture
Posted Wed, 03/01/2017 - 09:09
JoshEngland

Hi Kyle,

Yes, increasing weight is a great progression to implement into this workout.

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Posted Wed, 03/01/2017 - 09:53
Kyle

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?

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Posted Mon, 09/28/2015 - 19:18
Sofia

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

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Posted Mon, 08/03/2015 - 12:40
Chris

What are the best core work outs to do with this routine?

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Posted Sun, 08/02/2015 - 22:54
Swapnil Sawant

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 :-)

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Posted Wed, 07/01/2015 - 19:26
Rob

I don't have an attachment on my bench for hamstring curls; can I substitute a deadliest for it?

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Posted Tue, 06/23/2015 - 07:39
kenneth

when you say cardio/cross training. do you mean do both or pick one?

MikeWines's picture
Posted Tue, 06/23/2015 - 09:09
MikeWines

Kenneth,
Pick one or the other.

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Posted Mon, 06/22/2015 - 07:17
kenneth

do you go up a weight per set?

MikeWines's picture
Posted Mon, 06/22/2015 - 09:52
MikeWines

Kenneth,
You can do that or you can perform straight sets as well. Either will be fine.

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Posted Wed, 06/17/2015 - 16:28
Dre Speary

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.

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Posted Wed, 06/17/2015 - 10:00
Barry Barter

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?

MikeWines's picture
Posted Thu, 06/18/2015 - 09:23
MikeWines

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.

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Posted Sat, 05/30/2015 - 10:27
noel stover

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?

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Posted Sat, 05/30/2015 - 09:57
cristian santiago

For chest and back day could u just do dips and pull ups? I heard those were really good in fat burning department because its.a compound workout

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Posted Thu, 05/21/2015 - 17:06
Paul

What type of core workout do you recommend with this program? I notice you have it listed under Saturday.

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Posted Fri, 05/15/2015 - 12:42
Alex

Thank you for answering the questions Johnny and I'm sorry I'm late to this. I'll be checking back to answer more of your questions so please post and you can also follow me on IG and Twitter @MrRippedFreak

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Posted Mon, 03/21/2016 - 18:20
Adam

I see the question and the answer regarding the ripped set. They are saying do it the 5min once versus 4 5min sets equaling 20 total min but when I read the description it seems that you are saying 4 total times for 20 min. Can you please let me know if it's one 5min set or 4 5min sets?

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Posted Wed, 05/13/2015 - 15:00
Rob

Great workout, but I had a question about the pushups. Does that come after the three sets of cable rows or is it one max set after each of the rows? And if I don't have access to a cable machine what can I substitute for the cable rows and lat pulldowns? Thanks.

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Posted Fri, 05/15/2015 - 12:37
Alex

Hi - push ups come after rows (done as a super set). If you don't have access to a cable machine, go for a barbell row #freakmode!

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Posted Fri, 05/29/2015 - 11:20
Rob

Ok thanks. I just had two more questions: how much rest between the supersets and can you recommend a nutrition plan to go along with this program?

MikeWines's picture
Posted Fri, 05/29/2015 - 11:47
MikeWines

Rob,
I would shoot for anywhere between 90-120 seconds (lower end if you're pressed for time).

Regarding nutrition, it depends entirely upon your goals. I would look through some of the articles on the site as there are some excellent guides.

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Posted Mon, 06/01/2015 - 10:52
Rob

Im still a little off about the pushups...one max set following all three sets of cable rows or one max set after EACH set of rows?

MikeWines's picture
Posted Mon, 06/01/2015 - 13:15
MikeWines

Just one max set total. I would recommend performing it after your first set of rows to allow for the largest amount of output but in the end, it comes down to personal preference. Experiment with it after everything one day and then do it before anything else the next time you hit this session.

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Posted Sat, 05/09/2015 - 18:37
Bennyboy

Hi there. This looks like a really,interesting workout wnd I am keen to try it out for 8 weeks to see the results. However. I have noticed there is now deadlifts or upright rows or shrugs for the traps. Why is this? Or could I put them in there somewhere in replacement for sometching?

Thank you! Ben

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Posted Fri, 05/15/2015 - 12:39
Alex

Hey - cable rows (as well as the other back exercises) hit the traps. You can definitely add in some shrugs if you feel it's not enough though!

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Posted Thu, 05/07/2015 - 05:45
Olly

Are you supposed to do the 5-min ripped workout 4 times? So it is 20 mins in total, doing the entire circuit 4 times around.

JohnnyG's picture
Posted Thu, 05/07/2015 - 09:04
JohnnyG

Hey Olly, just once per workout, so thats 4 times per week.

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Posted Tue, 05/05/2015 - 16:18
Moo

Hey how do I find this on the app?

JohnnyG's picture
Posted Tue, 05/05/2015 - 16:42
JohnnyG

Hey, not sure what you mean. What app?

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Posted Mon, 05/04/2015 - 19:23
robert Johnson Sr

Good evening, can you build me this program as for someone who lifts at home? Thanks for any info you can send my way.

JohnnyG's picture
Posted Tue, 05/05/2015 - 16:44
JohnnyG

Hey Robert, you can find a ton of at-home workouts under the "workouts" section of the site. Also, the type of workout you'd be able to do would be dependent on the equipment you have readily available to you. If none, you can opt for strictly bodyweight workouts, which are also found under "workouts"

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Posted Mon, 05/04/2015 - 12:42
Dino

What do you mean by this ...

To get the most out of this protocol you must give each exercise 100% and repeat it for 4 total sets

Does 4 total sets mean to do 4 circuits of the 5 min protocol after each workout except after legs or does it mean 1 circuit of the protocol 4 times in a week, once after each workout except on leg day?

Thanks ... the workout looks awesome!

JohnnyG's picture
Posted Mon, 05/04/2015 - 16:17
JohnnyG

Hey Dino,

I think Alex means that the 5-Min Ripped Solution should be performed once per workout on four separate days, as noted in the first chart.

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Posted Sun, 05/03/2015 - 16:41
Michelle

Hey there, I noticed that all of the exercises are supersets. I was wondering how crucial it is to perform these exercises as superset in order to create results. I am concerned because performing supersets is very difficult at my gym due to the high volume of guests. I guarantee that my bench/machine will be taken as soon as I walk away for the second exercise of the superset.

JohnnyG's picture
Posted Sun, 05/03/2015 - 21:00
JohnnyG

Hey Michelle,

That's a common problem when it comes to supersetting in a busy gym. My suggestion would be to keep your rest periods to a minimum between sets and just taking a longer break between exercises. Otherwise, your other option would be to attend the gym when it's less crowded.

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Posted Sun, 05/03/2015 - 13:01
KevinA

Hey, how many time do you recommend for cardio?

Thanks!

JohnnyG's picture
Posted Sun, 05/03/2015 - 20:58
JohnnyG

Hey Kevin,

It all depends on you and the type of exercise you're performing. You can find some good cardio workouts to incorporate with this one here:

https://www.muscleandstrength.com/workouts/cardio

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Posted Sun, 05/03/2015 - 12:42
Davey

Do I have to do supersets? As my gym is pretty busy, if I leave a bench to go to the far side of the gym to do chin ups I probably wont get a bench again for 10 minutes!!