Sk's R.I.P.PED UP Program - muscle building
Beginning soon, I will be creating and starting the third and final set of my workout programs for this year. So far this year I've created the following workout programs:
Sk's DARE TO SHRED - a 30 day program designed to shed bodyfat whilst maintaining as much lean muscle mass as possible.
Sk's POWER TRIP - a 60 day program designed to increase muscle strength/endurance whilst packing on muscle mass
This one, Sk's R.I.P.PED UP will be a 30 day program focusing purely on defining muscle. No strength training, no HIIT, just pure iron lifting.
As with all the programs there will be multiple body parts getting hit each day and on this one the split will be:
MONDAY - Legs & Arms
TUESDAY - Back & Shoulders
WEDNESDAY - Abs
THURSDAY - Chest & Calves
FRIDAY - Legs & Arms
SATURDAY - Active Rest
SUNDAY - Active Rest
Emphasis is being placed on the legs (as usual, coz i've been hitting them twice a week for the past 2 months now) and arms (coz it's nearly Summer so guns need to be polished!). In addition, there'll be regular pull-up sets to keep building the 'V' taper that the POWER TRIP Program focuses on in the final few weeks.
As usual, anyone is free to try the workouts from my created file - This is only useful for people who use the gym because you'll need access to a lot of equipment.
Each week there will be one day where there is extended time in the gym to really push that day's muscle groups to their absolute limit.
Week One = Back & Shoulders (for example, this days workout is 1hr & 47mins long)
Week Two = Chest & Calves
Week Three = Abs
Week Four = Back & Shoulders
As legs and arms are getting hit twice a week there is no need to apply any more time on these days.
I wish i could go gym everyday to do this
I am excited to start this one and what your not doing anymore programs after this?
Are we starting this May 25?
This should be fun! I thoroughly enjoyed Power Trip. I wasn't around to do the 30 day Shred program but if after we finish this program and you choose not to create anymore, I'll do that one after this one. I'm seeing results so I'm motivated to continue although I cry like a baby sometimes. I do love the results though. You should see my arms and thighs. It's so crazy how tight everything is! Before, I had this little bicep muscle, Haha, but now it's bigger and what I even noticed was on the side of my arm I have this really nice muscle, too. It feels so good! Don't know much about muscles but I thought it was just the bicep in front then the triceps in back. But there's this really cool muscle on the side too! I guess it's an extension of the bicep, maybe, dunno. Anyway, what's really cool too is the muscle directly above my knees. Every time, I catch myself caressing it because it feels so good. There are muscles everywhere, haha. I'm excited! Oh and my Abs, it's hard to describe but there's an indentation on either side by my obliques feels really nice. And that lateral muscle around my belly button feels so hard! My shoulders and chest are the most impressive though! Not sure why maybe those are easier to tone? ... But everything's shaping up nicely. Should check out my back to see whats happening there, haven't done so yet. Not ready to take pictures yet, but I will later, for sure.
So count me in Scotty! I wanna see more awesome results!!!! Can't wait to see what I look like in another month! Plus I started cutting back more on calories like you said, and the pounds are coming off just like you said, too! I'm so excited! Thanks for all that you do. And being so generous with your time and Oh so encouraging!
So we're starting this and the squat thrust challenge on June 1st, right? Is there anything else I'm missing??
Dude... Now that I've seen THIS POST, you know I'm going to follow this program
I wish I either had a gym membership or a home gym to do this program. Ugh I need to get something.
Can't wait, can't wait, can't wait, can't wait!!!!!! I'm so excited about what my body is gonna turn into in the next 30 days!!!!! Just the entire process makes me super excited Scotty, again, you are awesome, thanks for taking the time to put this together for us all!!!
Day's 2 & 3 are created now - as I'm now isolating the back/shoulders/chest across 3 days I've been able to add more exercises to R.I.P. you up!!
You might not be familiar with some of the exercises so take a look and let me know and i'll post a video or photos whereever possible, otherwise I'll provide a full description
PS.. Both days are gonna be insane!
Day 1 complete! My thighs are shaking and I'm walking funny. Ouch!
55lbs bicep curls x10
40lbs skullcrashers x10
20lbs cable tricep pushdowns x10
110lbs Leg Extensions x25
145lbs Barbell squats x10
270lbs Leg press x20
90lbs Leg curls x10
250lbs Calf press x10
Awesome workout session. Have a great night!!!
Good morning Scotty
I can't do a T- Bar row I am not equipped, substitute with?
Thanks and have a great morning!