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Greg O’Gallagher
& Tom Ness
www.RoadToRipped.com
Road To Ripped – Bonus Guide
Objective:
Rapid
strength
gains
on
key
movements
including
bench
press,
chin
ups
and
squats
-‐
with
secondary
importance
on
standing
press
and
deadlifts.
Timeline:
8
Weeks
What
to
expect:
40
lbs
on
your
bench
and
chin-‐ups
and
60-‐80
lbs
onto
your
squats
in
8
weeks.
Monday
&
Friday:
1. Bench
Press:
3
sets
x
5
reps
2. Weighted
Chin
ups:
3
sets
x
5
reps
3. Barbell
Squats:
3
sets
x
5
reps
Bonus
(optional)
Triceps
cable
pushdowns
and
barbell
curls:
2
sets
of
6-‐8
reps
Wednesday
1. Standing
Barbell
Press:
3
sets
x
5
reps
2. Deadlifts:
3
sets
x
5
reps
3. Hanging
Leg
Raises:
3
sets
x
5-‐10
reps
Bonus
(optional)
Dumbbell
Lateral
Raises
and
Calf
Raises:
2
sets
of
10-‐15
reps
Notes
Rest
2-‐3
minutes
between
sets.
When
you
can
complete
all
3
sets
for
5
repetitions,
increase
the
weight
by
5
lbs
the
next
workout.
Perform
two
warm
up
sets
for
each
exercise.
60%
of
work
set
weight
for
5
reps
and
8%
of
work
set
weight
for
3
reps.
For
chin-‐ups
perform
bodyweight
for
5
reps.
Then
half
of
your
work
set
weight
for
3
reps
before
going
into
your
three
work
sets.
For
hanging
leg
raises
go
right
into
your
first
set,
there’s
no
need
for
any
warm
ups.