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Getting Ripped with major edits for strength gains
Bulking
Intermediate
Dumbbell
Plan Details
The Getting Ripped with major edits for strength gains routine by DpMario is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Based off the getting Ripped program this has been tweaked to focus on strength and all round performance. Hitting both fast and slow twitch muscles. Every exercise is done in a super set, except deadlifts on some days. You will be superseting low rep/high weight with high rep / low weight. On supersets with 4 or 5 sets, final set will be done with very heavy weight and ultra light weight. As this is a muscle building and strength gaining routine, the main focus is to perform both very heavy lifts and light lifts with high reps. This will ensure optimal muscle growth as well as calorie burn for fat loss. Performing super-sets throughout the entire routine will keep your heart rate and intensity up throughout your entire workout, thus triggering muscle growth and fat loss. Intensity is key throughout this entire workout, no rest between supersets. Always keeping your heart rate up and consistently lifting weights. Each training day be sure to start with 4 or 5 sets of either deadlift squats or bench press. Done in a pyramid style. 4 rep heavy 6 rep kind of heavy 10 rep not bad 15 rep light 4 rep oh fuck this is hard
Routine detail
Mon
Chest and Arms
Est. 110 min
16 exercises
Hex Bar Deadlift
4 Sets x 6 Reps
Hex Bar Shrugs
3 Sets x 20 Reps
Leverage Incline Chest Press
3 Sets x 6 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Tue
Back and Legs
Est. 111 min
14 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Hack Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
seated wide grip lat row
3 Sets x 10 Reps
T Bar Row
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 20 Reps
Barbell Upright Row
3 Sets x 10 Reps
Thu
Chest and shoulder
Est. 127 min
15 exercises
Barbell Deadlift
5 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 6 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Cable Lower Chest Raise
4 Sets x 14 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 14 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Leverage Machine Shrug
5 Sets x 10 Reps
Barbell Upright Row
5 Sets x 12 Reps
Dumbbell Bent-Over Row
5 Sets x 15 Reps
Fri
Arms, flat bench, deadlift
Est. 125 min
16 exercises
Barbell Deadlift
5 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 14 Reps
Dip
3 Sets x 6 Reps
Machine Fly
3 Sets x 20 Reps
Barbell Tricep Extension
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 14 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Sun
Backside legs, Lats, Traps and Bench
Est. 131 min
20 exercises
Hex Bar Deadlift
3 Sets x 12 Reps
Hex Bar Shrugs
3 Sets x 20 Reps
Barbell Upright Row
3 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 14 Reps
Hack Calf Raise
3 Sets x 30 Reps
tip toe walk with weights
3 Sets
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Cable Incline Pulldown (Supine)
5 Sets x 14 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Cuban Press
4 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
4 Sets x 10 Reps
Machine Inverted Row
3 Sets x 6 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Smith Machine Bench Press
5 Sets x 4 Reps
Any
Back and Legs
Est. 88 min
12 exercises
Hack Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Machine Leg Press
5 Sets x 6 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 15 Reps
T Bar Row
4 Sets x 6 Reps
Dual Cable Triceps Extension
4 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
