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.

Run The Rippler in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

The Rippler Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

355

Avg Reps/Week

Days/Week

Average Intensity by Week

Reviews

0 reviews

Week 1

Exercise

Main

3 x 5 reps

Exercise

Supplemental

5 x 6 reps

Exercise

Assistance

5 x 10 reps

Exercise

Assistance

5 x 10 reps

Exercise

Main

3 x 5 reps

Exercise

Supplemental

5 x 6 reps

Exercise

Assistance

5 x 10 reps

Exercise

Assistance

5 x 10 reps

Exercise

Main

3 x 5 reps

Exercise

Supplemental

5 x 6 reps

Exercise

Assistance

5 x 10 reps

Exercise

Assistance

5 x 10 reps

Exercise

Main

3 x 5 reps

Exercise

Supplemental

5 x 6 reps

Exercise

Assistance

5 x 10 reps

Exercise

Assistance

5 x 10 reps

Week 2

Exercise

Main

4 x 3 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

5 x 10 reps

Exercise

Assistance

5 x 10 reps

Exercise

Main

4 x 3 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

5 x 10 reps

Exercise

Assistance

5 x 10 reps

Exercise

Main

4 x 3 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

5 x 10 reps

Exercise

Assistance

5 x 10 reps

Exercise

Main

4 x 3 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

5 x 10 reps

Exercise

Assistance

5 x 10 reps

Week 3

Exercise

Main

3 x 4 reps

Exercise

Supplemental

5 x 4 reps

Exercise

Assistance

5 x 10 reps

Exercise

Assistance

5 x 10 reps

Exercise

Main

3 x 4 reps

Exercise

Supplemental

5 x 4 reps

Exercise

Assistance

5 x 10 reps

Exercise

Assistance

5 x 10 reps

Exercise

Main

3 x 4 reps

Exercise

Supplemental

5 x 4 reps

Exercise

Assistance

5 x 10 reps

Exercise

Assistance

5 x 10 reps

Exercise

Main

3 x 4 reps

Exercise

Supplemental

5 x 4 reps

Exercise

Assistance

5 x 10 reps

Exercise

Assistance

5 x 10 reps

Week 4

Exercise

Main

5 x 2 reps

Exercise

Supplemental

4 x 6 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Main

5 x 2 reps

Exercise

Supplemental

4 x 6 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Main

5 x 2 reps

Exercise

Supplemental

4 x 6 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Main

5 x 2 reps

Exercise

Supplemental

4 x 6 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Week 5

Exercise

Main

3 x 4 reps

Exercise

Supplemental

4 x 5 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Main

3 x 4 reps

Exercise

Supplemental

4 x 5 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Main

3 x 4 reps

Exercise

Supplemental

4 x 5 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Main

3 x 4 reps

Exercise

Supplemental

4 x 5 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Week 6

Exercise

Main

4 x 2 reps

Exercise

Supplemental

4 x 4 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Main

4 x 2 reps

Exercise

Supplemental

4 x 4 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Main

4 x 2 reps

Exercise

Supplemental

4 x 4 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Exercise

Main

4 x 2 reps

Exercise

Supplemental

4 x 4 reps

Exercise

Assistance

4 x 10 reps

Exercise

Assistance

4 x 10 reps

Week 7

Exercise

Main

3 x 3 reps

Exercise

Supplemental

3 x 6 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Main

3 x 3 reps

Exercise

Supplemental

3 x 6 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Main

3 x 3 reps

Exercise

Supplemental

3 x 6 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Main

3 x 3 reps

Exercise

Supplemental

3 x 6 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Week 8

Exercise

Main

9 x 1 reps

Exercise

Supplemental

3 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Main

9 x 1 reps

Exercise

Supplemental

3 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Main

9 x 1 reps

Exercise

Supplemental

3 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Main

9 x 1 reps

Exercise

Supplemental

3 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Week 9

Exercise

Main

3 x 2 reps

Exercise

Supplemental

3 x 4 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Main

3 x 2 reps

Exercise

Supplemental

3 x 4 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Main

3 x 2 reps

Exercise

Supplemental

3 x 4 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Main

3 x 2 reps

Exercise

Supplemental

3 x 4 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Week 10

Exercise

Main

1 x 1 reps

Exercise

Supplemental

3 x 100%

10 x 100%

Exercise

Assistance

2 x 10 reps

Exercise

Assistance

2 x 10 reps

Exercise

Main

1 x 1 reps

Exercise

Supplemental

3 x 100%

10 x 100%

Exercise

Assistance

2 x 10 reps

Exercise

Assistance

2 x 10 reps

Exercise

Main

1 x 1 reps

Exercise

Supplemental

3 x 100%

10 x 100%

Exercise

Assistance

2 x 10 reps

Exercise

Assistance

2 x 10 reps

Exercise

Main

1 x 1 reps

Exercise

Supplemental

3 x 100%

10 x 100%

Exercise

Assistance

2 x 10 reps

Exercise

Assistance

2 x 10 reps

Week 11

Exercise

Main

4 x 2 reps

Exercise

Main

4 x 2 reps

Exercise

Main

4 x 2 reps

Exercise

Main

4 x 2 reps

Week 12

Exercise

Main

1 x 1 reps

Exercise

Main

1 x 1 reps

Exercise

Main

1 x 1 reps

Exercise

Main

1 x 1 reps

More templates like The Rippler

Faleev minimal - wave 1
Strength
4 weeks / 5 days per week
3/5/1 3 Day 2 Day Alternating SBD Anchor
Strength
3 weeks / 2 days per week
Starting strength Ai variation
Strength
6 weeks / 3 days per week
TRUE DELOAD WEEK (EASY / RECOVERY)
Strength
1 weeks / 3 days per week

Browse More Templates

All GZCL TemplatesMore Strength Programs4-Day ProgramsAll Templates

Frequently Asked Questions about The Rippler

How long is the The Rippler program?

The The Rippler program is 12 weeks long, with 4 training days per week.

What is the goal of The Rippler?

The primary goal of The Rippler is to help you Strength.

Who is The Rippler designed for?

The Rippler is designed for all lifters looking to Strength.

How do I track The Rippler workouts?

You can track The Rippler workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.

KeyLifts

The Rippler

Strength

12 weeks / 4 days per week

Run The Rippler in the App

The Rippler Volume Overview

Reviews

0 reviews

Week 1

Day 1

Exercise

Exercise

Exercise

Exercise

Day 2

Exercise

Exercise

Exercise

Exercise

Day 3

Exercise

Exercise

Exercise

Exercise

Day 4

Exercise

Exercise

Exercise

Exercise

Week 2

Day 1

Exercise

Exercise

Exercise

Exercise

Day 2

Exercise

Exercise

Exercise

Exercise

Day 3

Exercise

Exercise

Exercise

Exercise

Day 4

Exercise

Exercise

Exercise

Exercise

Week 3

Day 1

Exercise

Exercise

Exercise

Exercise

Day 2

Exercise

Exercise

Exercise

Exercise

Day 3

Exercise

Exercise

Exercise

Exercise

Day 4

Exercise

Exercise

Exercise

Exercise

Week 4

Day 1

Exercise

Exercise

Exercise

Exercise

Day 2

Exercise

Exercise

Exercise