Posted on 05 October, 2015

Get Ripped in 7 Days

By Jacob Andreae in How-to, Lifestyle Get Ripped in 7 Days

[Photo credit: Liam Somerville]

Disclaimer

To attempt this program, you should be used to regular, high intensity, physical exercise. The program includes ten sessions over six days (day seven is a rest day). Every session is intense with sessions consisting of high level weight training, power training, and high intensity cardiovascular training. Please seek medical clearance before commencing this program. 

Stretching 

Stretch every day for 30 minutes.
Stretch the following muscle groups:
Chest, Shoulders, Upper Back, Lower Back, Gluteals, Hips, Adductors, Quadriceps, Hamstrings, Calves.
Perform one stretch for each muscle group and hold it for 30 seconds on each side. 

Instructions

Where there are only numbers beside the exercise, for example, 1 and 2, perform all sets of that exercise before moving on to the next exercise. Where there are numbers and letters beside the exercise, for example, 1A and 1B, perform all sets of those exercises in an alternating fashion until all sets are complete. Then move on to the next exercise.

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Warm Up

Warm up before each workout by follow this protocol:
Activate the cardiovascular system -
Three minutes of cardio activity such as: Jogging, Rowing, Cycling, Skipping.
Activate the muscular system -
Fundamental movements: 20m Bear Crawl, 20x Squats, 20x Lunges and 5x Push Ups.
Activate the nervous system -
Exercises: Perform one set of each exercise for the day.
NB. All warm up activities don’t involve any weight - body weight is sufficient.

Day 1

Strength

1A Squats
Sets: 3
Reps: 10, 8, 6
Rest: None

Instructions:
Place a barbell on your shoulders using the soft part of your upper back - your trapezius. Holding the bar with your hands, stand with your feet shoulder width apart, with your feet pointing straight ahead. Lower down into a squat by pushing your hips back and ensuring your knees point in the same direction as your toes - straight ahead. Stay tall with your back straight as you lower. When you have lowered as far as you can, while maintaining the correct posture, explode back up to the starting position as fast as you can. That’s one rep.
Use a weight that you can lift ten times but no more than ten. The same goes for eight reps in the second set and six reps in the third set. As soon as you finish the set, perform one set of exercise: 1B.

1B Toyotas
Sets: 3
Reps: 10, 10, 10
Rest: 120 seconds

Instructions:
With no weight, squat down to touch the ground with one hand. Maintain the same technique as with Squats. When you touch the ground, explode back up and jump as high as you can. Repeat all ten reps continuously, alternating the hand you touch the ground with.
When you finish the set, rest for 120 seconds before moving to the next set of exercise: 1A.

2A Alternating Lunges
Sets: 3
Reps: 10, 8, 6
Rest: None

Instructions:
Place a barbell on your shoulders using the soft part of your upper back - your trapezius. Holding the bar with your hands, step forward and lower until your front thigh is parallel with the ground. Your front knee should be 90* and your back knee should be directly below your hip, which should be directly below your shoulders. In other words, you should be nice and straight through your shoulders, hip and back knee. Slightly tuck your hips under to activate your core and protect your truck area. Push off of both feet, creating a scissor type action of your legs to return back to the top. Step back to the starting position. That’s one rep. Repeat on the opposite leg and perform the designated number of reps with BOTH legs.
Use a weight that you can lift ten times but no more than ten. The same goes for eight reps in the second set and six reps in the third set. As soon as you finish the set, perform one set of exercise: 2B.

2B Split Jumps
Sets: 3
Reps: 10, 10, 10
Rest: 120 seconds

Instructions:
Start by jumping into a split stance with one foot in front and the other foot behind. As soon as you split, drop down into a lunge position so your back knee is just off the ground. Maintain the same technique as with Lunges. Immediately scissor your legs back together so that you jump off the ground as high as you can. While mid-air, swap your legs and repeat without stopping.
Perform the designated number of reps with BOTH legs. When you finish the set, rest for 120 seconds before moving to the next set of exercise: 2A.

3A Nordic Lowers
Sets: 3
Reps: 10, 10, 10
Rest: 30 seconds

Instructions:
Kneeling down, firmly place your feet under a low bar or get a partner to hold them down for you. With your arms crossed in front of your chest, and pushing your hips forward, lower down as far as you can. When you can’t lower any further, relax and fall down onto your hands. Bend your hips and walk your hands back to come back up to the kneeling position. That’s one rep.
When you finish the set, rest for 30 seconds before moving to the next set of exercise: 3B.

3B Hanging Leg Raise
Sets: 3
Reps: 10, 10, 10
Rest: 30 seconds

Instructions:
Either hanging onto a Chin Up bar or placing your forearms on a Roman Chair, raise your legs as high as you can. Smoothly lower your legs. That’s one rep. The harder option is to keep your legs straight, while the easier option is to raise your legs with your knees at 90*. In the easier option, straighten your legs as you lower them back down.
When you finish the set, rest for 30 seconds before moving to the next set of exercise: 3A.

Cardio

Go for a 20 minute run either straight after your weight training or at another time later in the day. Run at the highest intensity you can maintain for the entire 20 minutes without stopping to walk. (You should be able to speak without being able to hold a conversation). 

Day 2

Strength

1A Bench Press
Sets: 3
Reps: 10, 8, 6
Rest: None

Instructions:
Lie back on a bench holding dumbbells at the sides of your chest. Push the dumbbells straight up to the roof. Lower the dumbbells back down to the sides of your chest. That’s one rep.
Use a weight that you can lift ten times but no more than ten. The same goes for eight reps in the second set and six reps in the third set. As soon as you finish the set, perform one set of exercise: 1B.

1B Plyo Push Ups
Sets: 3
Reps: 10, 10, 10
Rest: 120 seconds

Instructions:
Start in the push up position (also known as High Plank). Lower your chest to the ground, lifting out of your shoulders and taking your elbows back on a 45* angle. Slightly tuck your tail bone under to activate your core and protect your truck area. Keep your hips at shoulder height. When your chest is just about to touch the ground, explode up so that your hands leave the ground. That’s one rep. Repeat all ten reps continuously.
When you finish the set, rest for 120 seconds before moving to the next set of exercise: 1A.

2A Shoulder Press
Sets: 3
Reps: 10, 8, 6
Rest: None

Instructions:
Standing up, hold a pair of dumbbells at shoulder height. Push the dumbbells directly overhead, touch the butts of them together at the top and lower them back down to your shoulders. That’s one rep.
Use a weight that you can lift ten times but no more than ten. The same goes for eight reps in the second set and six reps in the third set. As soon as you finish the set, perform one set of exercise: 2B.

2B Chin Ups
Sets: 3
Reps: 10, 10, 10
Rest: 120 seconds

Instructions:
Reach up and grab a chin bar with so that your hands are facing back toward you when you pull up. Starting with your hands above your head, shoulder width apart, pull yourself up as fast as you can so that your chin clears the bar. Lower back down with control. That’s one rep.
If you can’t pull yourself up ten times so that your chin clears the bar, use a chair (or bench) to place one foot on. Use the chair to help you lift and lower yourself by placing some of your weight on your foot.
When you finish the set, rest for 120 seconds before moving to the next set of exercise: 2A.

3A Back Extensions
Sets: 3
Reps: 10, 10, 10
Rest: 30 seconds

Instructions:
Place the backs of your ankles into a back extension apparatus. Hinge forward at the hips so that your upper body hangs over the apparatus. Holding a weight plate across your chest, extend your back so that your body forms a straight line. Lower back down with control. That’s one rep.
When you finish the set, rest for 30 seconds before moving to the next set of exercise: 3B.

3B Double Leg Lowers
Set: 3
Reps: 20, 20, 20
Rest: 30 seconds

Instructions:
Laying on your back, push your lower back down into the mat as if you’re trying to leave an imprint of your entire spine. Lift one leg straight up to the roof, followed by the other. With your hands pressed firmly into the ground for support, slowly lower both your legs, keeping your lower back attached to the mat. When you’ve lowered as low as you safely can, raise both legs back up so they are pointing straight up to the ceiling. That’s one rep.
Only lower your legs until you can’t keep your lower back flat anymore. If your lower back begins to lift off the mat, you’ve gone too low with your legs.
When you finish the set, rest for 30 seconds before moving to the next set of exercise: 3A.

Cardio

Go for a 20 minute run either straight after your weight training or at another time later in the day. Run at the highest intensity you can maintain for the entire 20 minutes without stopping to walk. (You should be able to speak without being able to hold a conversation). 

Day 3

Cardio

Go for a 20 minute swim or ride. Exercise at the highest intensity you can maintain for the entire 20 minutes without stopping.

Day 4

Strength

1 Pistols
Sets: 3
Reps: 10, 10, 10
Rest: 60 seconds

Instructions:
Standing on one leg, squat down to touch your bottom on a bench, box, or seat. Ensure you keep you heel flat on the ground.
The harder option is to touch your bottom on the bench and stand back up. The easier option is to lower down (with control) and sit on the bench. Then rock back and quickly throw your weight forward, to generate momentum, and stand back up. Of course, you can change the height of the box to suit your level.
When you finish the set, rest for 60 seconds before completing the remaining sets in exercise: 1.

2 Squats
Sets: 3
Reps: 10, 10, 10
Rest: 60 seconds

Instructions:
Place a barbell on your shoulders using the soft part of your upper back - your trapezius. Holding the bar with your hands, stand with your feet shoulder width apart, with your feet pointing straight ahead. Lower down into a squat by pushing your hips back and ensuring your knees point in the same direction as your toes - straight ahead. Stay tall with your back straight as you lower. When you have lowered as far as you can, while maintaining the correct posture, explode back up to the starting position as fast as you can. That’s one rep.
Use a weight that you can lift ten times but no more than ten. When you finish the set, rest for 60 seconds before completing the remaining sets in exercise: 2.

3 Deadlifts
Sets: 3
Reps: 10, 10, 10
Rest: 60 seconds

Instructions:
Bend your knees and keep your back straight to pick up a barbell, with plates on either end, off the floor. Keeping your back straight, hinge forward at the hips, lowering the barbell towards the ground. Keep your knees soft and unlocked, but not bent. Keep the barbell as close to your thighs and shins as possible. Only lower as low as you can maintain a straight back. When you can’t go any lower, squeeze your glutes and use your lower back and hamstrings to stand up tall again. That’s one rep.
Use a weight that you can lift ten times but no more than ten. When you finish the set, rest for 60 seconds before completing the remaining sets in exercise: 3.

4A Bicycles
Sets: 3
Reps: 20, 20, 20
Rest: None

Instructions:
Start lying on your back with your hands behind your head and your knees bent at 90*, directly above your hips. Bring your upper body off the ground by squeezing your abdominals. Reach your right leg away at the same time as rotating your right shoulder towards your left knee. Bring your right shoulder and right knee back to the starting position before repeating on the other side. That’s one rep. Keep your shoulders off the ground through the entire exercise.
As soon as you finish the set, move on to exercise: 4B.

4B Swimmers
Sets: 3
Reps: 20, 20, 20
Rest: None

Instructions:
Start lying on your stomach with arms outreached above your head. Lift your right arm off the ground at the same time as lifting your left leg off the ground. Lift both as high as you can and lower before repeating on the other arm and leg. That’s one rep. Continue to reach with your arms and legs throughout the entire exercise.
As soon as you finish the set, move on to exercise: 4C.

4C Oblique V-Up
Sets: 3
Reps: 20, 20, 20 (each side)
Rest: None

Instructions:
Lying on your side, place your bottom arm besides you on the mat. Ensure your shoulders and hips are stacked, one directly on top of the other. Bend your top arm so that your hand is behind your head. Slightly bend your knees. Bend through your mid section so that your elbow reaches for your top knee. Lower back down. That’s one rep. Perform all twenty reps on one side before completing all twenty reps on the other side.
As soon as you finish the set, move on to exercise: 4A.

Cardio

Go for a 20 minute run either straight after your weight training or at another time later in the day. Run at the highest intensity you can maintain for the entire 20 minutes without stopping to walk. (You should be able to speak without being able to hold a conversation). 

Day 5

Cardio

Go for a 20 minute swim or ride. Exercise at the highest intensity you can maintain for the entire 20 minutes without stopping.

Day 6

Strength

1 Seated Cable Rows
Sets: 3
Reps: 10, 10, 10
Rest: 60 seconds

Instructions:
Sit up straight at a cable row machine with your knees slightly bent. Reach forward and grab the bar at shoulder width. Pull it back so you are sitting up straight again, with your arms outstretched. This is the starting position. Pull the bar back towards your sternum, squeezing your shoulder blades together, pulling your shoulders down, away from your ears. Reverse the movement. That’s one rep. Keep your chin tucked and be careful not to poke your head forward when you pull the bar back towards you.
Use a weight that you can lift ten times but no more than ten. When you finish the set, rest for 60 seconds before completing the remaining sets in exercise: 1.

2 Lat Pulldowns
Sets: 3
Reps: 10, 10, 10
Rest: 60 seconds

Instructions:
Sit at a lat pulldown machine and grab the handles, at shoulder-width apart, with your palms facing away from you. Sitting tall, pull the bar down to mid-chest. Hold for a second. Allow the bar to raise to the starting position again, with control. That’s one rep.
Use a weight that you can lift ten times but no more than ten. When you finish the set, rest for 60 seconds before completing the remaining sets in exercise: 2.

3 Push Ups
Sets: As required.
Reps: 100
Rest: 60 seconds

Instructions:
Start in the push up position (also known as High Plank). Lower your chest to the ground, lifting out of your shoulders and taking your elbows back on a 45* angle. Slightly tuck your tail bone under to activate your core and protect your truck area. Keep your hips at shoulder height. When your chest is just about to touch the ground, lift back up. That’s one rep.
Perform as many reps as you can in one go until you reach one hundred reps. Use as many sets as you need.
When you finish the set, rest for 60 seconds before moving to exercise: 4A.

4A Russian Twists
Sets: 3
Reps: 60, 60, 60
Rest: None

Instructions:
In a seated position with knees bent, hold a dumbbell in your hands and lean back on a 45* angle. Rotate to your right, touching the back of your hand on the mat, beside your hip. Rotate to your left and touch the back of your left hand on the mat, beside your hip. That’s one rep.
To make the exercise harder, keep your feet off the ground. If you do this, ensure you keep your knees still and don’t let them rock.
As soon as you finish the set, move on to exercise: 4B.

4B Back Extension
Sets: 3
Reps: 20, 20, 20
Rest: None

Instructions:
Start lying on your stomach with arms outreached above your head. Lift both your arms off the ground at the same time as lifting both your legs off the ground. Lift both as high as you can and lower. That’s one rep. Continue to reach with your arms and legs throughout the entire exercise.
As soon as you finish the set, move on to exercise: 4C.

4C Swiss Ball Oblique Sit Up
Sets: 3
Reps: 15, 15, 15 (each side)
Rest: None

Instructions:
Lie with your lower back on a Swiss ball and your right foot on the ground, knee bent at 45*. Cross your left leg and place your left ankle on your right knee. Tuck your chin and crunch up towards your left knee. Lower back down with control, keeping your lower back on top of the Swiss ball. That’s one rep.
Perform all fifteen reps on one side before completing all fifteen reps on the other side.
Keep your elbows wide and think about bringing your shoulder to your knee, rather than your elbow.
As soon as you finish the set, move on to exercise: 4A.

Cardio

Go for a 20 minute run either straight after your weight training or at another time later in the day. Run at the highest intensity you can maintain for the entire 20 minutes without stopping to walk. (You should be able to speak without being able to hold a conversation). 

Day 7

Rest

About Jacob Andreae

About Jacob Andreae

I write and speak about Fitness, Nutrition and Mindset. 

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Get Ripped in 7 DaysA quick start guide to losing weight and staying on track. Learn the strategies I use to eat and move for optimal health. Includes worksheets to enhance your motivation, commitment and discipline, along with a sample eating plan and exercise program.