The Rippler

Strength

12 weeks / 4 days per week

"GZCL: The Rippler" is a 12-week intermediate powerlifting program. It's structured in four-week blocks, each with increasing intensity. The program focuses on three tiers of exercises: T1 for main compound lifts like squats, T2 for secondary compounds, and T3 for isolation movements. Each tier has different volume and intensity goals, tailored to enhance strength and muscle growth. The program is adaptable, allowing for personalization based on individual needs and goals. It's ideal for lifters transitioning from beginner to intermediate levels.

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Week 1

Day 1

Bench Press

Main
3 x 5 reps

Incline Bench Press (Barbell)

Supplemental
5 x 6 reps

Behind Neck Press (Barbell)

Assistance
5 x 10 reps

Lateral Raise (Dumbbell)

Assistance
5 x 10 reps

Day 2

Squat

Main
3 x 5 reps

Stiff Leg Deadlift (Barbell)

Supplemental
5 x 6 reps

Hammer Curl (Dumbbell)

Assistance
5 x 10 reps

Pull-up

Assistance
5 x 10 reps

Day 3

Shoulder Press (Barbell)

Main
3 x 5 reps

Close Grip Bench Press (Barbell)

Supplemental
5 x 6 reps

Bar Pushdown (Cable)

Assistance
5 x 10 reps

Incline Bench Press (Barbell)

Assistance
5 x 10 reps

Day 4

Deadlift

Main
3 x 5 reps

Front Squat (Barbell)

Supplemental
5 x 6 reps

Bent-over Row (Barbell)

Assistance
5 x 10 reps

Face Pull (Cable)

Assistance
5 x 10 reps

Week 2

Day 1

Bench Press

Main
4 x 3 reps

Incline Bench Press (Barbell)

Supplemental
5 x 5 reps

Behind Neck Press (Barbell)

Assistance
5 x 10 reps

Lateral Raise (Dumbbell)

Assistance
5 x 10 reps

Day 2

Squat

Main
4 x 3 reps

Stiff Leg Deadlift (Barbell)

Supplemental
5 x 5 reps

Hammer Curl (Dumbbell)

Assistance
5 x 10 reps

Pull-up

Assistance
5 x 10 reps

Day 3

Shoulder Press (Barbell)

Main
4 x 3 reps

Close Grip Bench Press (Barbell)

Supplemental
5 x 5 reps

Incline Bench Press (Barbell)

Assistance
5 x 10 reps

Bar Pushdown (Cable)

Assistance
5 x 10 reps

Day 4

Deadlift

Main
4 x 3 reps

Front Squat (Barbell)

Supplemental
5 x 5 reps

Bent-over Row (Barbell)

Assistance
5 x 10 reps

Face Pull (Cable)

Assistance
5 x 10 reps

Week 3

Day 1

Bench Press

Main
3 x 4 reps

Incline Bench Press (Barbell)

Supplemental
5 x 4 reps

Behind Neck Press (Barbell)

Assistance
5 x 10 reps

Lateral Raise (Dumbbell)

Assistance
5 x 10 reps

Day 2

Squat

Main
3 x 4 reps

Stiff Leg Deadlift (Barbell)

Supplemental
5 x 4 reps

Hammer Curl (Dumbbell)

Assistance
5 x 10 reps

Pull-up

Assistance
5 x 10 reps

Day 3

Shoulder Press (Barbell)

Main
3 x 4 reps

Close Grip Bench Press (Barbell)

Supplemental
5 x 4 reps

Bar Pushdown (Cable)

Assistance
5 x 10 reps

Incline Bench Press (Barbell)

Assistance
5 x 10 reps

Day 4

Deadlift

Main
3 x 4 reps

Front Squat (Barbell)

Supplemental
5 x 4 reps

Bent-over Row (Barbell)

Assistance
5 x 10 reps

Face Pull (Cable)

Assistance
5 x 10 reps

Week 4

Day 1

Bench Press

Main
5 x 2 reps

Incline Bench Press (Barbell)

Supplemental
4 x 6 reps

Behind Neck Press (Barbell)

Assistance
4 x 10 reps

Lateral Raise (Dumbbell)

Assistance
4 x 10 reps

Day 2

Squat

Main
5 x 2 reps

Stiff Leg Deadlift (Barbell)

Supplemental
4 x 6 reps

Hammer Curl (Dumbbell)

Assistance
4 x 10 reps

Pull-up

Assistance
4 x 10 reps

Day 3

Shoulder Press (Barbell)

Main
5 x 2 reps

Close Grip Bench Press (Barbell)

Supplemental
4 x 6 reps

Bar Pushdown (Cable)

Assistance
4 x 10 reps

Incline Bench Press (Barbell)

Assistance
4 x 10 reps

Day 4

Deadlift

Main
5 x 2 reps

Front Squat (Barbell)

Supplemental
4 x 6 reps

Bent-over Row (Barbell)

Assistance
4 x 10 reps

Face Pull (Cable)

Assistance
4 x 10 reps

Week 5

Day 1

Bench Press

Main
3 x 4 reps

Incline Bench Press (Barbell)

Supplemental
4 x 5 reps

Behind Neck Press (Barbell)

Assistance
4 x 10 reps

Lateral Raise (Dumbbell)

Assistance
4 x 10 reps

Day 2

Squat

Main
3 x 4 reps

Stiff Leg Deadlift (Barbell)

Supplemental
4 x 5 reps

Hammer Curl (Dumbbell)

Assistance
4 x 10 reps

Pull-up

Assistance
4 x 10 reps

Day 3

Shoulder Press (Barbell)

Main
3 x 4 reps

Close Grip Bench Press (Barbell)

Supplemental
4 x 5 reps

Bar Pushdown (Cable)

Assistance
4 x 10 reps

Incline Bench Press (Barbell)

Assistance
4 x 10 reps

Day 4

Deadlift

Main
3 x 4 reps

Front Squat (Barbell)

Supplemental
4 x 5 reps

Bent-over Row (Barbell)

Assistance
4 x 10 reps

Face Pull (Cable)

Assistance
4 x 10 reps

Week 6

Day 1

Bench Press

Main
4 x 2 reps

Incline Bench Press (Barbell)

Supplemental
4 x 4 reps

Behind Neck Press (Barbell)

Assistance
4 x 10 reps

Lateral Raise (Dumbbell)

Assistance
4 x 10 reps

Day 2

Squat

Main
4 x 2 reps

Stiff Leg Deadlift (Barbell)

Supplemental
4 x 4 reps

Hammer Curl (Dumbbell)

Assistance
4 x 10 reps

Pull-up

Assistance
4 x 10 reps

Day 3

Shoulder Press (Barbell)

Main
4 x 2 reps

Close Grip Bench Press (Barbell)

Supplemental
4 x 4 reps

Bar Pushdown (Cable)

Assistance
4 x 10 reps

Incline Bench Press (Barbell)

Assistance
4 x 10 reps

Day 4

Deadlift

Main
4 x 2 reps

Front Squat (Barbell)

Supplemental
4 x 4 reps

Bent-over Row (Barbell)

Assistance
4 x 10 reps

Face Pull (Cable)

Assistance
4 x 10 reps

Week 7

Day 1

Bench Press

Main
3 x 3 reps

Incline Bench Press (Barbell)

Supplemental
3 x 6 reps

Behind Neck Press (Barbell)

Assistance
3 x 10 reps

Lateral Raise (Dumbbell)

Assistance
3 x 10 reps

Day 2

Squat

Main
3 x 3 reps

Stiff Leg Deadlift (Barbell)

Supplemental
3 x 6 reps

Hammer Curl (Dumbbell)

Assistance
3 x 10 reps

Pull-up

Assistance
3 x 10 reps

Day 3

Shoulder Press (Barbell)

Main
3 x 3 reps

Close Grip Bench Press (Barbell)

Supplemental
3 x 6 reps

Bar Pushdown (Cable)

Assistance
3 x 10 reps

Incline Bench Press (Barbell)

Assistance
3 x 10 reps

Day 4

Deadlift

Main
3 x 3 reps

Front Squat (Barbell)

Supplemental
3 x 6 reps

Bent-over Row (Barbell)

Assistance
3 x 10 reps

Face Pull (Cable)

Assistance
3 x 10 reps

Week 8

Day 1

Bench Press

Main
9 x 1 reps

Incline Bench Press (Barbell)

Supplemental
3 x 5 reps

Behind Neck Press (Barbell)

Assistance
3 x 10 reps

Lateral Raise (Dumbbell)

Assistance
3 x 10 reps

Day 2

Squat

Main
9 x 1 reps

Stiff Leg Deadlift (Barbell)

Supplemental
3 x 5 reps

Hammer Curl (Dumbbell)

Assistance
3 x 10 reps

Pull-up

Assistance
3 x 10 reps

Day 3

Shoulder Press (Barbell)

Main
9 x 1 reps

Close Grip Bench Press (Barbell)

Supplemental
3 x 5 reps

Bar Pushdown (Cable)

Assistance
3 x 10 reps

Incline Bench Press (Barbell)

Assistance
3 x 10 reps

Day 4

Deadlift

Main
9 x 1 reps

Front Squat (Barbell)

Supplemental
3 x 5 reps

Bent-over Row (Barbell)

Assistance
3 x 10 reps

Face Pull (Cable)

Assistance
3 x 10 reps

Week 9

Day 1

Bench Press

Main
3 x 2 reps

Incline Bench Press (Barbell)

Supplemental
3 x 4 reps

Behind Neck Press (Barbell)

Assistance
3 x 10 reps

Lateral Raise (Dumbbell)

Assistance
3 x 10 reps

Day 2

Squat

Main
3 x 2 reps

Stiff Leg Deadlift (Barbell)

Supplemental
3 x 4 reps

Hammer Curl (Dumbbell)

Assistance
3 x 10 reps

Pull-up

Assistance
3 x 10 reps

Day 3

Shoulder Press (Barbell)

Main
3 x 2 reps

Close Grip Bench Press (Barbell)

Supplemental
3 x 4 reps

Bar Pushdown (Cable)

Assistance
3 x 10 reps

Incline Bench Press (Barbell)

Assistance
3 x 10 reps

Day 4

Deadlift

Main
3 x 2 reps

Front Squat (Barbell)

Supplemental
3 x 4 reps

Bent-over Row (Barbell)

Assistance
3 x 10 reps

Face Pull (Cable)

Assistance
3 x 10 reps

Week 10

Day 1

Bench Press

Main
1 x 1 reps

Incline Bench Press (Barbell)

Supplemental

3 x 100%

3 x 100%

3 x 100%

3 x 100%

10 x 100%

Behind Neck Press (Barbell)

Assistance
2 x 10 reps

Lateral Raise (Dumbbell)

Assistance
2 x 10 reps

Day 2

Squat

Main
1 x 1 reps

Stiff Leg Deadlift (Barbell)

Supplemental

3 x 100%

3 x 100%

3 x 100%

3 x 100%

10 x 100%

Hammer Curl (Dumbbell)

Assistance
2 x 10 reps

Pull-up

Assistance
2 x 10 reps

Day 3

Shoulder Press (Barbell)

Main
1 x 1 reps

Close Grip Bench Press (Barbell)

Supplemental

3 x 100%

3 x 100%

3 x 100%

3 x 100%

10 x 100%

Bar Pushdown (Cable)

Assistance
2 x 10 reps

Incline Bench Press (Barbell)

Assistance
2 x 10 reps

Day 4

Deadlift

Main
1 x 1 reps

Front Squat (Barbell)

Supplemental

3 x 100%

3 x 100%

3 x 100%

3 x 100%

10 x 100%

Bent-over Row (Barbell)

Assistance
2 x 10 reps

Face Pull (Cable)

Assistance
2 x 10 reps

Week 11

Day 1

Bench Press

Main
4 x 2 reps

Day 2

Squat

Main
4 x 2 reps

Day 3

Shoulder Press (Barbell)

Main
4 x 2 reps

Day 4

Deadlift

Main
4 x 2 reps

Week 12

Day 1

Bench Press

Main
1 x 1 reps

Day 2

Squat

Main
1 x 1 reps

Day 3

Shoulder Press (Barbell)

Main
1 x 1 reps

Day 4

Deadlift

Main
1 x 1 reps

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