GET RIPPED PLAN

YOU CAN MAKE EXCUSES OR LIFT, NOT BOTH

Introduction
Your Workout Plan
Diet & Supplements

Introduction

Welcome to the Get Ripped Plan. This workout, diet and supplement plan is created for males seeking serious muscle mass and definition. 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. 

Recommendations

I'f you want to get ripped quick, we recommend MuscleTech Nitro Tech Ripped – 2 Lbs. – Chocolate. This supplement has helped thousands of people get lean and shredded at an affordable price.

Preface

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.

Note

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

Monday - Chest & Back

Exercises 
Reps
Sets
Exercise Demo
Target Body Part
Chin Ups
8
3
Back/Multiple
8
3
Chest
12
2
Chest
Dumbbell Rows
 12
3
Back
Lat Pull Downs
 12
3
Back/Shoulders

Tuesday - Rest Day

Wednesday - Legs

Exercises
Reps
Sets
Exercise Demo
Target Body Part
Barbell Squat
12
8
Quads/Hams
Barbell Lunge
10
3 (each leg)
Quads/Hams
Leg Press
3
20
Quads/Hams
Lying Leg Curls
15
3
Quads/Hams
Seated Calf Raise
20
4
Calf
Leg Extensions
10
3
Hams

Thursday - Rest Day

Friday - Arms & Shoulders

Exercise
Reps
Sets
Exercise Demo
Target Body Part
Military Press
8
3
Shoulders
Cable Triceps Pushdown
8
4
Triceps
Lateral Dumbbell Raise
12
3
Biceps
Dips
 10
3
Shoulders/Triceps
Concentration Curls
 8
3
Biceps

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 anabolism 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.

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

Supplements

To improve lean muscle mass growth and recovery while you train, we recommend MuscleTech Nitro Tech Ripped.


Your Meal Plan

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

Monday

Meal
Carbs(g)
Protein(g)
Fat(g)
Calories
Breakfast: 2 Bacon Rashers, 1 Egg Scrambled and 1 Tomato Cooked
6
13
15
199
Morning Tea: 2 Pink Lady Apples 
38
1
0
144
Lunch: 2 Ham & Cheese Sandwiches with 2 slices of Ham and 1 slice of Ham on each Sandwich.
4
32
12
240
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.
26
26
2
234
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
 30
14
470
Supplements: Take MuscleTech Nitro Tech with breakfast, lunch and dinner

 

Tuesday 

Meal
Carbs(g)
Protein(g)
Fat(g)
Calories
Breakfast: 4 tbsp Yoghurt with 1 Kiwi Fruit, 4 Strawberries, and 1/2 an Apple
24
23
27
325
Morning Tea: 2 Tuna Sandwiches
93
1.5
1.1
117
Lunch: Brown Rice & Meatballs
65
15
14
100
Afternoon Tea: Chicken & Salad Wrap
125
32
18
380
Dinner: Beef Curry Rice & Flatbread
105
 28
20
455

Supplements: Take MuscleTech Nitro Tech with breakfast, lunch and dinner

Wednesday

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.

Thursday

Meal
Carbs(g)
Protein(g)
Fat(g)
Calories
Breakfast: Fruit & Yoghurt Muesli, Vegemite Sandwich, Orange Juice
24
23
27
325
Morning Tea: 4 Wheat Biscuits, Honey and Milk
15
1.7
32
120
Lunch: Noodles Chicken Teriyaki 
72
10
19
111
Afternoon Tea: Chicken Burrito with Avocado
135
29
22
391
Dinner: Pork with Roast Vegetables
111
 32
24
423

Supplements: Take Grass Fed Protein powder with breakfast, lunch and dinner

Friday

Meal
Carbs(g)
Protein(g)
Fat(g)
Calories
Breakfast: 2 Omelettes, Porridge & Protein Shake
24
23
27
325
Morning Tea: 2 Protein Muesli Bars
19
2.2
31
124
Lunch: Sushi Box, boiled rice & egg 
80
28
21
145
Afternoon Tea: Salmon Fish Cakes & Rice
145
21
34
401
Dinner: Lasagna & Potato Salad
123
 34
28
475

Supplements: Take MuscleTech Nitro Tech 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'.

YOUR WORKOUT PLAN IS READY!
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.