Get Ripped Regime For Males Generated.


Your Workout Plan
Diet & Supplements


Welcome to the Get Ripped Plan. This workout, diet and supplement plan is created specifically for males seeking the shredded look and toned body. This is a simple guideline which outlines what exercises to do, what to eat and supplementation to take in order to put on lean muscle and clean bulk.

3 Month Plan

All plans generated by Workout Planner are intended to be followed for 3 Months to see desirable results, however you will notice changes in your physique during the process of this plan; generally a little after a week.

Your Workout Plan

If you’re in the training game to get ripped, we’ve got a perfect blueprint for you to start with. Just follow these exercises along with the meal and supplement plan provided and you will notice results in as little as 4 weeks. 


If you're new to bodybuilding, don't get too discouraged if you can't complete the exercises at first. You're body will adapt over the next coming weeks to allow you to lift heavier weights and recover faster.

Rest Period

Rest for 60 - 90 seconds in between sets. This gives your body a "pump" and builds muscle fast. You can rest for 90 seconds after each exercise.


To learn about reps, sets and weight progression please refer to this page.

Monday - Chest & Back

Exercises RepsSetsExercise DemoTarget Body Part
Chin Ups83VideoBack/Multiple
Bench Press83VideoChest
Incline Dumbbell Fly122VideoChest
Dumbbell Rows 123VideoBack
Lat Pull Downs 123VideoBack/Shoulders

Tuesday - Rest Day

Wednesday - Legs

ExercisesRepsSetsExercise DemoTarget Body Part
Barbell Squat128VideoQuads/Hams
Barbell Lunge103 (each leg)VideoQuads/Hams
Leg Press320VideoQuads/Hams
Lying Leg Curls153VideoQuads/Hams
Seated Calf Raise204


Leg Extensions103VideoHams

Thursday - Rest Day

Friday - Arms & Shoulders

ExerciseRepsSetsExercise DemoTarget Body Part
Military Press83VideoShoulders
Cable Triceps Pushdown84VideoTriceps
Lateral Dumbbell Raise123VideoBiceps
Dips 103VideoShoulders/Triceps
Concentration Curls 83VideoBiceps

Your Diet & Supplements

We've taken the hassle out of making your first weeks meal plan. For the next week, just replace the meals below with something else you like that roughly matches the carb, protein, fat and calorie content below (Hint: Use My Fitness Pal to find meals of similar nutritional value).

Try to eat every two hours as this will keep your bodies metabolism anabolic. We can think of metabolism in two ways: catabolism and anabolismCatabolism is essentially when your body is starved of nutrients and eats itself, while anabolism is when your body is sufficiently nourished and builds itself.

You want your body to stay in an anabolic state otherwise it will basically self destruct, so keep eating roughly every 2 hours. Also remember to keep drinking lots of water throughout the day. Aim for 5 cups a day to keep hydrated.

  1. Cut back on fatty foods or takeaway, your body will thank you for it
  2. Visit the forum for Questions & Answers


Take Balance Ultra Ripped Natural as a supplement for two premium protein sources, which is whey protein concentrate (WPC) and whey protein isolate (WPI). This will ensure maximum muscle recovery is achieved while burning unwanted fat and adding definition to your body.

Your Meal Plan

Remember to replace the meals below after a week to keep your taste palate happy.


Breakfast: 2 Bacon Rashers, 1 Egg Scrambled and 1 Tomato Cooked61315199
Morning Tea: 2 Pink Lady Apples 3810144
Lunch: 2 Ham & Cheese Sandwiches with 2 slices of Ham and 1 slice of Ham on each Sandwich.43212240
Afternoon Tea: 200g Turkey and Garden Salad with 4 Iceburg Lettuce leaves, 8 Cherry Tomatoes, 2 Boiled Egg, and 1 Carrot Grated. Drizzle 1 tbsp of Italian Dressing on top.26262234
Dinner: 250g Lamb, 1/2 Cup Brown Rice, 2 Broccoli Florets, 1 Corn Cob, 1 Carrot Sliced, 2 Medium Sized Pumpkin Slices and 2 tbsp gravy.90 3014470
Supplements: Take Balance Ultra Ripped with breakfast, lunch and dinner



Breakfast: 4 tbsp Yoghurt with 1 Kiwi Fruit, 4 Strawberries, and 1/2 an Apple242327325
Morning Tea: 2 Tuna Sandwiches931.51.1117
Lunch: Brown Rice & Meatballs651514100
Afternoon Tea: Chicken & Salad Wrap1253218380
Dinner: Beef Curry Rice & Flatbread105 2820455

Supplements: Take Balance Ultra Ripped with breakfast, lunch and dinner


Wednesday is relaxed day. We recommend eating natural/greek yoghurt with LSA mix. Munch on plenty of nuts and seeds throughout the day. Drink plenty of fluids and eat fruit and berries. An omelette with diced bacon and cheese for dinner.


Breakfast: Fruit & Yoghurt Muesli, Vegemite Sandwich, Orange Juice242327325
Morning Tea: 4 Wheat Biscuits, Honey and Milk151.732120
Lunch: Noodles Chicken Teriyaki 721019111
Afternoon Tea: Chicken Burrito with Avocado1352922391
Dinner: Pork with Roast Vegetables111 3224423

Supplements: Take Balance Ultra Ripped with breakfast, lunch and dinner


Breakfast: 2 Omelettes, Porridge & Protein Shake242327325
Morning Tea: 2 Protein Muesli Bars192.231124
Lunch: Sushi Box, boiled rice & egg 802821145
Afternoon Tea: Salmon Fish Cakes & Rice1452134401
Dinner: Lasagna & Potato Salad123 3428475

Supplements: Take Balance Ultra Ripped with breakfast, lunch and dinner

Sat & Sun

Take a breather, eat healthy but don't hold yourself back too much. You don't want too little or too much calories. You need just enough to keep your body looking 'clean ripped' rather than 'dirty'.

Congratulations! Your workout plan is ready. Click outside of this box to close the window. Remember to consult with a doctor before beginning new diets or exercises.