Programs/02/Athletic recomp
Ripped
The hybrid. Most people.
Ripped is the balanced path and the one most people should start on: lean muscle, conditioning that does not cost you strength, and fast-twitch work built into the week rather than bolted on. It is the hybrid of the four, and the closest thing to the look most men actually mean when they say they want to be in shape.
- 12 weeks
- 3 to 6 days a week
- Beginner, advanced and pro
- Gym or garage
- For you if
- Lean, fast, still strong. The look you actually meant.
- Not for
- Not a dirty bulk. Switch to Jacked for that season.
The focus
Build muscle & burn fat
- Muscle80
- Fat Loss80
- Athleticism80
A week on Ripped.
Pick your level and your days.
Level
Days a week
- MonFull Body Build45 minutesOverview
- TueUpper Body Aesthetics45–50 minutesOverview
- WedRest
- ThuSprint Shreds~35 minutesOverview
- FriARMageddon40–45 minutesOverview
- SatRest
- SunRest
If your personal schedule is different, keep the same order of workouts, just shift days as needed while maintaining 1 day of rest per week minimum.
Is Ripped for you?
- What you get
- Lean muscle, conditioning that does not kill the bar, fast-twitch baked into the week.
- When to switch off it
- When a specific goal appears. A season where you want to be bigger is Jacked, a date you want to be lean for is Shredded, and wanting the numbers to move rather than the photo is Superhuman.
If you had to pick one with a gun to your head: this.
How Ripped compares
The middle of the four by design. Jacked leans harder into size, Shredded harder into leanness and conditioning, Superhuman into power. Ripped refuses to specialize, which is why it suits people who have not got a specific complaint so much as a general one.
All four are on the one payment. Start here and switch when the goal switches.
All four, side by side.
 JackedMaximum muscle | RippedAthletic recomp |  ShreddedAggressive fat loss |  SuperhumanPerformance | |
|---|---|---|---|---|
| Muscle | 100 | 80 | 50 | 50 |
| Fat Loss | 50 | 80 | 100 | 80 |
| Athleticism | 50 | 80 | 80 | 100 |
| Emphasis | Size & symmetry | Build muscle & burn fat | Fast fat loss | Speed & power |
| For you if | You want armor and still want to sprint | Lean, fast and still strong | You want to lose fat fast while becoming more athletic | The mirror is not the only scoreboard |
| Not for | A cut | A dirty bulk | A mass phase | Day one |
| Prerequisite | None | None | None | A block of Jacked or Ripped |
| Schedule | 3 to 6 days a week, on the days you pick. 12 weeks. | |||
| Levels | Beginner, advanced and pro. Every program, every level, on the one payment. | |||
| See the program → | See the program → | See the program → | See the program → | |
Questions on Ripped.
Why is Ripped the default?
Because most people arrive without a specialist goal. They train, they do not look or move the way they expected to, and they want both fixed. That is what this path is shaped around.
Will I lose size on Ripped?
It is not a cutting program, so no, not by design. It is a leaner emphasis than Jacked, and what you eat still decides which direction the scale goes.
Can I run Ripped twice?
Yes. Nothing stops you repeating a path, and the membership does not expire when the twelve weeks do.