The Rippler
What this template is
"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.
The Rippler is listed for intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run The Rippler in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
The Rippler Volume Overview
Sets per Week (Main vs Accessory)
12
Weeks
53
Avg Sets/Week
355
Avg Reps/Week
4
Days/Week
Average Intensity by Week
The Rippler Weekly Schedule
Week 1
Day 1
Unspecified exercise
Main3 × 5 reps at 85%
Unspecified exercise
Supplemental5 × 6 reps at 80%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 2
Unspecified exercise
Main3 × 5 reps at 85%
Unspecified exercise
Supplemental5 × 6 reps at 80%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 3
Unspecified exercise
Main3 × 5 reps at 85%
Unspecified exercise
Supplemental5 × 6 reps at 80%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 4
Unspecified exercise
Main3 × 5 reps at 85%
Unspecified exercise
Supplemental5 × 6 reps at 80%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Week 2
Day 1
Unspecified exercise
Main4 × 3 reps at 90%
Unspecified exercise
Supplemental5 × 5 reps at 85%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 2
Unspecified exercise
Main4 × 3 reps at 90%
Unspecified exercise
Supplemental5 × 5 reps at 85%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 3
Unspecified exercise
Main4 × 3 reps at 90%
Unspecified exercise
Supplemental5 × 5 reps at 85%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 4
Unspecified exercise
Main4 × 3 reps at 90%
Unspecified exercise
Supplemental5 × 5 reps at 85%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Week 3
Day 1
Unspecified exercise
Main3 × 4 reps at 88%
Unspecified exercise
Supplemental5 × 4 reps at 90%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 2
Unspecified exercise
Main3 × 4 reps at 88%
Unspecified exercise
Supplemental5 × 4 reps at 90%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 3
Unspecified exercise
Main3 × 4 reps at 88%
Unspecified exercise
Supplemental5 × 4 reps at 90%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 4
Unspecified exercise
Main3 × 4 reps at 88%
Unspecified exercise
Supplemental5 × 4 reps at 90%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Week 4
Day 1
Unspecified exercise
Main5 × 2 reps at 93%
Unspecified exercise
Supplemental4 × 6 reps at 83%
Unspecified exercise
Assistance4 × 10 reps
Unspecified exercise
Assistance4 × 10 reps
Day 2
Unspecified exercise
Main5 × 2 reps at 93%
Unspecified exercise
Supplemental4 × 6 reps at 83%
Unspecified exercise
Assistance4 × 10 reps
Unspecified exercise
Assistance4 × 10 reps
Day 3
Unspecified exercise
Main5 × 2 reps at 93%
Unspecified exercise
Supplemental4 × 6 reps at 83%
Unspecified exercise
Assistance4 × 10 reps
Unspecified exercise
Assistance4 × 10 reps
Day 4
Unspecified exercise
Main5 × 2 reps at 93%
Unspecified exercise
Supplemental4 × 6 reps at 83%
Unspecified exercise
Assistance4 × 10 reps
Unspecified exercise
Assistance4 × 10 reps
Week 5
Day 1
Unspecified exercise
Main3 × 4 reps at 90%
Unspecified exercise
Supplemental4 × 5 reps at 88%
Unspecified exercise
Assistance4 × 10 reps
Unspecified exercise
Assistance4 × 10 reps
Day 2
Unspecified exercise
Main3 × 4 reps at 90%
Unspecified exercise
Supplemental4 × 5 reps at 88%
Unspecified exercise
Assistance4 × 10 reps
Unspecified exercise
Assistance4 × 10 reps
Day 3
Unspecified exercise
Main3 × 4 reps at 90%
Unspecified exercise
Supplemental4 × 5 reps at 88%
Unspecified exercise
Assistance4 × 10 reps
Unspecified exercise
Assistance4 × 10 reps
Day 4
Unspecified exercise
Main3 × 4 reps at 90%
Unspecified exercise
Supplemental4 × 5 reps at 88%
Unspecified exercise
Assistance4 × 10 reps
Unspecified exercise
Assistance4 × 10 reps
Week 6
Day 1
Unspecified exercise
Main4 × 2 reps at 95%
Unspecified exercise
Supplemental4 × 4 reps at 93%
Unspecified exercise
Assistance4 × 10 reps
Unspecified exercise
Assistance4 × 10 reps
Day 2
Unspecified exercise
Main4 × 2 reps at 95%
Unspecified exercise
Supplemental4 × 4 reps at 93%
Unspecified exercise
Assistance4 × 10 reps
Unspecified exercise
Assistance4 × 10 reps
Day 3
Unspecified exercise
Main4 × 2 reps at 95%
Unspecified exercise
Supplemental4 × 4 reps at 93%
Unspecified exercise
Assistance4 × 10 reps
Unspecified exercise
Assistance4 × 10 reps
Day 4
Unspecified exercise
Main4 × 2 reps at 95%
Unspecified exercise
Supplemental4 × 4 reps at 93%
Unspecified exercise
Assistance4 × 10 reps
Unspecified exercise
Assistance4 × 10 reps
Week 7
Day 1
Unspecified exercise
Main3 × 3 reps at 93%
Unspecified exercise
Supplemental3 × 6 reps at 85%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 2
Unspecified exercise
Main3 × 3 reps at 93%
Unspecified exercise
Supplemental3 × 6 reps at 85%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 3
Unspecified exercise
Main3 × 3 reps at 93%
Unspecified exercise
Supplemental3 × 6 reps at 85%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 4
Unspecified exercise
Main3 × 3 reps at 93%
Unspecified exercise
Supplemental3 × 6 reps at 85%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Week 8
Day 1
Unspecified exercise
Main9 × 1 reps at 98%
Unspecified exercise
Supplemental3 × 5 reps at 90%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 2
Unspecified exercise
Main9 × 1 reps at 98%
Unspecified exercise
Supplemental3 × 5 reps at 90%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 3
Unspecified exercise
Main9 × 1 reps at 98%
Unspecified exercise
Supplemental3 × 5 reps at 90%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 4
Unspecified exercise
Main9 × 1 reps at 98%
Unspecified exercise
Supplemental3 × 5 reps at 90%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Week 9
Day 1
Unspecified exercise
Main3 × 2 reps at 95%
Unspecified exercise
Supplemental3 × 4 reps at 95%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 2
Unspecified exercise
Main3 × 2 reps at 95%
Unspecified exercise
Supplemental3 × 4 reps at 95%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 3
Unspecified exercise
Main3 × 2 reps at 95%
Unspecified exercise
Supplemental3 × 4 reps at 95%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 4
Unspecified exercise
Main3 × 2 reps at 95%
Unspecified exercise
Supplemental3 × 4 reps at 95%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Week 10
Day 1
Unspecified exercise
Main1 × 1 reps at 100%
Unspecified exercise
Supplemental3 reps at 100%
3 reps at 100%
3 reps at 100%
3 reps at 100%
10 reps at 100%
Unspecified exercise
Assistance2 × 10 reps
Unspecified exercise
Assistance2 × 10 reps
Day 2
Unspecified exercise
Main1 × 1 reps at 100%
Unspecified exercise
Supplemental3 reps at 100%
3 reps at 100%
3 reps at 100%
3 reps at 100%
10 reps at 100%
Unspecified exercise
Assistance2 × 10 reps
Unspecified exercise
Assistance2 × 10 reps
Day 3
Unspecified exercise
Main1 × 1 reps at 100%
Unspecified exercise
Supplemental3 reps at 100%
3 reps at 100%
3 reps at 100%
3 reps at 100%
10 reps at 100%
Unspecified exercise
Assistance2 × 10 reps
Unspecified exercise
Assistance2 × 10 reps
Day 4
Unspecified exercise
Main1 × 1 reps at 100%
Unspecified exercise
Supplemental3 reps at 100%
3 reps at 100%
3 reps at 100%
3 reps at 100%
10 reps at 100%
Unspecified exercise
Assistance2 × 10 reps
Unspecified exercise
Assistance2 × 10 reps
Week 11
Day 1
Unspecified exercise
Main4 × 2 reps at 90%
Day 2
Unspecified exercise
Main4 × 2 reps at 90%
Day 3
Unspecified exercise
Main4 × 2 reps at 90%
Day 4
Unspecified exercise
Main4 × 2 reps at 90%
Week 12
Day 1
Unspecified exercise
Main1 × 1 reps at 100%
Day 2
Unspecified exercise
Main1 × 1 reps at 100%
Day 3
Unspecified exercise
Main1 × 1 reps at 100%
Day 4
Unspecified exercise
Main1 × 1 reps at 100%
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Questions about The Rippler
How long is the The Rippler program?
The Rippler is represented here as a 12-week template with 4 training days per week.
What is the main goal of The Rippler?
The Rippler is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is The Rippler designed for?
The Rippler is listed for intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track The Rippler?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.