Ript

Ript

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Title

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Program type

Cycle settings

14 total days

Microcycle length (days) Microcycles

Schedule

Cycle planner

6 workouts | 14 available slots | 14 total days

Cycle 1

Days 1 - 7

Day 1

Leg Day A - Thrust + Abduct 2 exercises | 1 sections

Day 2

Upper Body Push + Delts 8 exercises | 4 sections

Day 3

Leg Day B (Hard Day) 5 exercises | 1 sections

Day 4

Upper Body Pull + Rear Delts + Bicepts 5 exercises | 1 sections

Day 5

Core + Conditioning + Mobility 9 exercises | 2 sections

Day 6

Day 7

Cycle 2

Days 8 - 14

Day 8

Day 9

Day 10

Leg Day B (v2) 5 exercises | 1 sections

Day 11

Day 12

Day 13

Day 14

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Exercises

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Section Type

Exercises

Banded Abductors

Setup - Loop a band around your thighs with your feet shoulder width apart Movement - Push your knees outwards against the resistance of the bench, focusing on abducting your legs while maintaining proper knee alignment. Your feet should remain pointing straight ahead or slightly outward - Slowly return your knees to the starting position, maintaining control over the resistance

Sets

Fields

Set 1

Rest (sec)

Set 2

Rest (sec)

Set 3

Rest (sec)

Dumbbell Hip Thrusts

Setup - Sit on the floor with your upper back against the bench. Your feet should be flat on the floor, about shoulder with apart and your toes externally pointed outwards slightly -Place a dumbbell over your hips with your hands cupping it on either sides for stability Movement - Push through your heels and thrust your hips upward, lifting your torso off the ground - At the top of the movement, your body should form a straight line from your shoulders to your knees. Squeeze your glutes at the top - Slowly lower your hips back down to the starting position

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Set 2

Rest (sec) Reps

Weight

Set 3

Rest (sec) Reps

Weight