Ript

RF

Ript

Fitness

Workouts Progress

Log in Sign up for free

Home Workouts Progress Sign up

Builder

O Overview P Programs W Workouts E Exercises U Users

Program builder

Edit program

Microcycles define the rhythm. Assign workouts to shape the schedule.

Program info

Set the identity and goals for this program.

Title

Subtitle

Description

Program photo

Required. Used for the hero background.

JPG, PNG, or similar.

Program type

Challenge start date Challenge end date

Cycle settings

56 total days

Microcycle length (days) Microcycles

Schedule

Cycle planner

56 workouts | 56 available slots | 56 total days

Cycle 1

Days 1 - 7

Day 1

Full Push + 15m HIIT 24 exercises | 1 sections

Day 2

Glutes, Quads and Hamstrings + 15m LISS Cardio 6 exercises | 1 sections

Day 3

Full Body HIIT 21 exercises | 1 sections

Day 4

Full Body Strength 26 exercises | 1 sections

Day 5

Glutes and Cardio 4 exercises | 1 sections

Day 6

Rest Day 0 exercises | 0 sections

Day 7

Rest Day 0 exercises | 0 sections

Cycle 2

Days 8 - 14

Day 8

Full Push + 15m HIIT 24 exercises | 1 sections

Day 9

Glutes, Quads and Hamstrings + 15m LISS Cardio 6 exercises | 1 sections

Day 10

Full Body HIIT 21 exercises | 1 sections

Day 11

Full Body Strength 26 exercises | 1 sections

Day 12

Glutes and Cardio 4 exercises | 1 sections

Day 13

Rest Day 0 exercises | 0 sections

Day 14

Rest Day 0 exercises | 0 sections

Cycle 3

Days 15 - 21

Day 15

Full Body Strength 6 exercises | 1 sections

Day 16

EMOM and Core 28 exercises | 1 sections

Day 17

Full Lower Body 10 exercises | 1 sections

Day 18

Full Upper Body 6 exercises | 1 sections

Day 19

High Intensity Cardio 4 exercises | 1 sections

Day 20

Rest Day 0 exercises | 0 sections

Day 21

Rest Day 0 exercises | 0 sections

Cycle 4

Days 22 - 28

Day 22

Full Body Strength 6 exercises | 1 sections

Day 23

EMOM and Core 28 exercises | 1 sections

Day 24

Full Lower Body 10 exercises | 1 sections

Day 25

Full Upper Body 6 exercises | 1 sections

Day 26

High Intensity Cardio 4 exercises | 1 sections

Day 27

Rest Day 0 exercises | 0 sections

Day 28

Rest Day 0 exercises | 0 sections

Cycle 5

Days 29 - 35

Day 29

Full Push + Core HIIT 24 exercises | 1 sections

Day 30

Glutes, Quads and Hamstrings + 15m LISS Cardio 6 exercises | 1 sections

Day 31

Full Body HIIT 32 exercises | 1 sections

Day 32

Full Upper Body Volume 7 exercises | 1 sections

Day 33

Glutes and Cardio 5 exercises | 1 sections

Day 34

Rest Day 0 exercises | 0 sections

Day 35

Rest Day 0 exercises | 0 sections

Cycle 6

Days 36 - 42

Day 36

Full Push + Core HIIT 24 exercises | 1 sections

Day 37

Glutes, Quads and Hamstrings + 15m LISS Cardio 6 exercises | 1 sections

Day 38

Full Body HIIT 32 exercises | 1 sections

Day 39

Full Upper Body Volume 7 exercises | 1 sections

Day 40

Glutes and Cardio 5 exercises | 1 sections

Day 41

Rest Day 0 exercises | 0 sections

Day 42

Rest Day 0 exercises | 0 sections

Cycle 7

Days 43 - 49

Day 43

Full Push (Strength and Burnout Finisher) 15 exercises | 1 sections

Day 44

Glutes, Quads and Hamstrings + 15m LISS Cardio 7 exercises | 1 sections

Day 45

Full Body HIIT 43 exercises | 1 sections

Day 46

Full Upper Body Volume + Core 16 exercises | 1 sections

Day 47

High Intensity Cardio 4 exercises | 1 sections

Day 48

Rest Day 0 exercises | 0 sections

Day 49

Rest Day 0 exercises | 0 sections

Cycle 8

Days 50 - 56

Day 50

Full Push (Strength and Burnout Finisher) 15 exercises | 1 sections

Day 51

Glutes, Quads and Hamstrings + 15m LISS Cardio 7 exercises | 1 sections

Day 52

Full Body HIIT 43 exercises | 1 sections

Day 53

Full Upper Body Volume + Core 16 exercises | 1 sections

Day 54

High Intensity Cardio 4 exercises | 1 sections

Day 55

Rest Day 0 exercises | 0 sections

Day 56

Rest Day 0 exercises | 0 sections

Workout builder

Edit workout

Published v1

Exercises

Search to add exercises to the active block.

Most recent

No exercises yet.

Name Duration (minutes)

Description

Workout photo

Required hero image.

JPG or PNG.

Workout blocks

Click a block to choose where new exercises go.

Section Type

Exercises

Barbell Hip Thrusts

Setup - Set up a bench or any elevated surface behind you - Place a barbell on the floor in front of you - Sit on the floor with your upper back resting against the bench using the bottom of your shoulder blades. Your feet should be flat on the ground, positioned shoulder width apart with your toes externally pointed outward slightly. Your knees bent at about 90 degrees - Roll the barbell over your hips, making sure its aligned with your pelvis Movement - Brace your core as you push all of the weight through your heels. Thrust your hips upward toward the ceiling, keeping your chin tucked - Squeeze your glutes tightly at the top of the movement. Fully extend your hips without over-arching your lower back - At the top of the movement your hips should be fully extended and body should form a straight line from your shoulders to your knees - Slowly lower your hips back down towards the ground to be slightly hovering above the floor, and repeat

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Set 2

Rest (sec) Reps

Weight

Set 3

Rest (sec) Reps

Weight

Section Type

Exercises

Barbell RDLs

Setup - Set up barbell on the floor right in front of you - Stand with your feet hip width apart, with your toes pointing straight ahead - Bend down and grip the bar with an overhand grip, or a mixed grip. Your hands should be outside of your knees - Set your shoulders back and down, and keep your back straight by engaging your core Movement - Start the movement by pushing your hips back with a slight bend in your knees throughout the movement - As you push your hips back, lower the barbell by allowing your torso to lean forward. Keep your back flat and your core engaged -Continue to push your hips back, lowering the barbell towards the middle of your shins. The barbell should travel in a straight line, staying close to your body as you descend - You should feel a stretch in your glutes and hamstrings as you lower the bar. From here return to the standing position by driving your hips forward and pushing all the weight through your heels

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Set 2

Rest (sec) Reps

Weight

Set 3

Rest (sec) Reps

Weight

Section Type

Exercises

Elevated Dumbbell Reverse Lunge

Setup - Have a slightly elevated surface or weight plates placed under you - Begin standing on the elevated surface or weight plates and have your dumbbells by your side Movement - Step one foot back and slowly lower your body by bending your front knee. Your back knee should descend towards the floor, aiming to come as close to the floor as possible without touching it -Your front thigh should be parallel to the ground at the bottom of the movement with your knee tracking over your toes - Once you have reached the lowest point of the lunge, push through the heel on your front foot to return 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

Section Type

Exercises

Cable Bench Step Up

Setup - Attach a stirrup handle to a low pulley on the cable machine - Set the pulley to its lowest position - Set a flat bench up in front of you near the cable Movement - Place your right foot firmly on the bench - Drive through your right heel, keeping your chest up and core engaged. Push through the right leg to lift your body up onto the bench. Your left leg should be hanging down. Your opposite arm to leg should be gripping the handle and the other should be holding the cable machine for stability - Begin to slowly lower yourself down with your left foot guiding the way. Push back onto your right heel on the bench as you descend. Your foot should be slightly off the ground or just touching the floor - Push yourself back up 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

Section Type

Exercises

Wall Sit

Setup - Stand with your back against a flat wall - Step your feet about 2 feet from the wall and place them shoulder width apart - Position your back and head flat against the wall, ensuring your spine is in a neutral position Movement - Slowly bend your knees to lower your body into a seated position. Aim for your thighs to be parallel to the ground and your knees directly above your ankles - Keep your knees at a 90 degree and hold this position, maintaining constant tension in your quads

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Section Type

Exercises

Leg and Glute Burnout Finisher

Continue to Leg and Glute Burnout Finisher!

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Section Type

Exercises

Jump Squats

Setup - Stand with your feet shoulder width apart, toes pointed slightly outward, hands by your sides Movement - Swing your arms forward, cupping your hands together as you lower your body into a squat by bending your knees and pushing your hips back - Go down until your thighs are parallel to the floor, pushing all the weight through your heels - Push through your heels and explode upward as powerfully as you can. Use momentum in your arms and legs to propel yourself into the jump - Land softly by using your knees, forming a squat and repeat the movement

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Set 2

Rest (sec) Reps

Weight

Section Type

Exercises

Bodyweight Reverse Lunge

Setup - Stand upright with your feet hip width apart and your hands on your hips - Engage your core and keep your chest tall, maintaining good posture throughout the movement Movement - Take a step backward with your right leg, keeping your hips square and your torso upright - As you take a step back, lower your body by bending both knees. Your front knee should be directly above your ankle and bent at about a 90 degree angle, while your back knee should lower towards the floor - Your back knee should come close to your ground, but not touch it - Push through the heel of your front foot to return to the starting position, standing up and bringing your back foot back to the original standing position

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Set 2

Rest (sec) Reps

Weight

Section Type

Exercises

Dumbbell Sumo Squat

Setup - Stand with your feet wider than shoulder-width apart - Point your toes out at about a 45-degree angle - Hold a dumbbell with both hands in front of your body, letting it hang between your legs - Keep your core engaged, chest lifted, and shoulders back Movement - Initiate the movement by pushing your hips back, then bend your knees and lower your body down - Keep your weight on your heels and ensure your knees track over your toes - Lower your body until your thighs are at least parallel to the ground - Push through your heels and straighten your legs to return to the starting position

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Set 2

Rest (sec) Reps

Weight

Section Type

Exercises

Stairmaster

Movement - Step at your own pace and hold the side bars for balance and stability

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time