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Workout plan to get ripped

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“Ripped to the bone”. That is the definition of a good physique for all new age fitness enthusiasts. A good combination of nutrition and workout is the best way to the shredded body that you desire.

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What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
4 / 4

What is the best workout to get ripped?

There is no single right way to get a ripped body in a short period of time. But, the common thing with all the plans that are out there is consistency in your routine and eating habits. Your get ripped fast plan should begin with a thorough idea about nutrition.

You also need to start getting into the shred mode only when you have bulked up to a good enough size. That prevents you from looking skinny eventually.

The strategy

The goal of this get ripped workout plan is simple. You will cut down on fat while maintaining muscle strength and size. That means, you will continue to lift heavy. This is in contrast with most high rep-low weight programs. The idea is to allow the cardio training to work on the fat burning. The weight training part of the program is to make sure that your muscles stay intact. That way you will not get smaller.

The cardio sessions are short but high in intensity. This includes a good run or a fast stationary bike set for about 12 minutes. Interval training is most effective in fat burning. That means, you will do 1 minute of maximum intensity and take the next minute slow. This is continued for the entire 12 minutes.

A gap of 12 hours between the cardio and the weight training portion gives you the best results. If you wish to combine weight training and cardio, do your cardio after weight training.

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The best workout to get ripped

The get ripped workout plan is divided into 4 cycles of three weeks each. You will train thrice a week. On alternate days, you will include cardio exercises of your choice. Make sure you include one rest day for the body to recover.
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As you progress from one week to the next, make sure that your weights are increased to perform the number of sets mentioned in the program.

Day 1 (Week 1-3)

Targeted muscles: Chest, Shoulder, Triceps

Barbell Bench Press - Workout Plan to get Ripped

Barbell bench press

4 sets of 10-12 reps

Incline dumbbell bench press - Workout Plan to get Ripped

Incline dumbbell bench press

3 sets of 10-12 reps

Decline bench press - Workout Plan to get Ripped

Decline bench press

3 sets of 10-12 reps

Dumbbell shoulder press - Workout Plan to get Ripped

Dumbbell shoulder press

4 sets of 10-12 reps

Weighted dips - Workout Plan to get Ripped

Weighted dips

3 sets of 10-12 reps

Skull crushers - Workout Plan to get Ripped

Skull crushers

3 sets of 10-12 reps

Cable pushdowns - Workout Plan to get Ripped

Cable pushdowns

3 sets of 10-12 reps

Prev Workout
Next Workout

Day 2 (Week 1-3)

HIIT cardio- 10-12 mins

HIIT Cardio - Workout Plan to get Ripped

HIIT Cardio

Prev Workout
Next Workout

Day 3 (Week 1-3)

Targeted muscles: Legs and abs

Barbell squats - Workout Plan to get Ripped

Barbell squats

4 sets of 10-12 reps

Leg Press - Workout Plan to get Ripped

Leg press

3 sets of 10-12 reps

Leg extensions - Workout Plan to get Ripped

Leg extensions

3 sets of 10-12 reps

Stiff leg dead lifts - Workout Plan to get Ripped

Stiff leg dead lifts

4 sets of 10-12 reps

Hamstring curls - Workout Plan to get Ripped

Hamstring curls

3 sets of 10-12 reps

Cable crunches - Workout Plan to get Ripped

Cable crunches

3 sets of 10-12 reps

Hanging weighted leg raises - Workout Plan to get Ripped

Hanging weighted leg raises

2 sets of 8-12 reps

Weighted sit ups - Workout Plan to get Ripped

Weighted sit ups

2 sets of 8-12 reps

Prev Workout
Next Workout

Day 4 (Week 1-3)

HIIT cardio- 10-12 mins

HIIT Cardio - Workout Plan to get Ripped

HIIT Cardio

Prev Workout
Next Workout

Day 5 (Week 1-3)

Targeted muscles: Back and biceps

Dead Lifts - Workout Plan to get Ripped

Dead lifts

4 sets of 10-12 reps

Weighted chin ups - Workout Plan to get Ripped

Weighted chin ups

4 sets of 10-12 reps

Lateral Pull downs - Workout Plan to get Ripped

Lateral Pull downs

3 sets of 10-12 reps

Seated Cable Rows - Workout Plan to get Ripped

Seated Cable Rows

3 sets of 10-12 reps

EZ bar curls - Workout Plan to get Ripped

EZ bar curls

4 sets of 10-12 reps

Dumbbell curls - Workout Plan to get Ripped

Dumbbell curls

3 sets of 10-12 reps

Cable curls - Workout Plan to get Ripped

Cable curls

3 sets of 10-12 reps

Prev Workout
Next Workout

Day 6 (Week 1-3)

HIIT cardio- 10-12 mins

HIIT Cardio - Workout Plan to get Ripped

HIIT Cardio

Prev Workout
Next Workout

Day 7 (Week 1-3)

Rest

Prev Workout
Next Workout

Day 1 (Week 4-6)

Targeted muscles: Chest, Shoulder, Triceps

Barbell Bench Press - Workout Plan to get Ripped

Barbell bench press

3 sets of 8-10 reps

Incline dumbbell bench press - Workout Plan to get Ripped

Incline dumbbell bench press

3 sets of 8-10 reps

Decline bench press - Workout Plan to get Ripped

Decline bench press

3 sets of 8-10 reps

Dumbbell shoulder press - Workout Plan to get Ripped

Dumbbell shoulder press

3 sets of 8-10 reps

Weighted dips - Workout Plan to get Ripped

Weighted dips

3 sets of 8-10 reps

Skull crushers - Workout Plan to get Ripped

Skull crushers

3 sets of 8-10 reps

Cable pushdowns - Workout Plan to get Ripped

Cable pushdowns

3 sets of 8-10 reps

Prev Workout
Next Workout

Day 2 (Week 4-6)

HIIT cardio- 10-12 mins

HIIT Cardio - Workout Plan to get Ripped

HIIT Cardio

Prev Workout
Next Workout

Day 3 (Week 4-6)

Targeted muscles: Legs and abs

Barbell squats - Workout Plan to get Ripped

Barbell squats

3 sets of 8-10 reps

Leg Press - Workout Plan to get Ripped

Leg press

3 sets of 8-10 reps

Leg extensions - Workout Plan to get Ripped

Leg extensions

3 sets of 8-10 reps

Stiff leg dead lifts - Workout Plan to get Ripped

Stiff leg dead lifts

3 sets of 8-10 reps

Hamstring curls - Workout Plan to get Ripped

Hamstring curls

3 sets of 10-12 reps

Cable crunches - Workout Plan to get Ripped

Cable crunches

3 sets of 10-12 reps

Hanging weighted leg raises - Workout Plan to get Ripped

Hanging weighted leg raises

3 sets of 8-10 reps

Weighted sit ups - Workout Plan to get Ripped

Weighted sit ups

3 sets of 8-12 reps

Prev Workout
Next Workout

Day 4 (Week 4-6)

HIIT cardio- 10-12 mins

HIIT Cardio - Workout Plan to get Ripped

HIIT Cardio

Prev Workout
Next Workout

Day 5 (Week 4-6)

Targeted muscles: Back and biceps

Dead Lifts - Workout Plan to get Ripped

Dead lifts

3 sets of 8-10 reps

Weighted chin ups - Workout Plan to get Ripped

Weighted chin ups

3 sets of 8-10 reps

Lateral Pull downs - Workout Plan to get Ripped

Lateral Pull downs

3 sets of 8-10 reps

Seated Cable Rows - Workout Plan to get Ripped

Seated Cable Rows

3 sets of 10-12 reps

EZ bar curls - Workout Plan to get Ripped

EZ bar curls

3 sets of 8-10 reps

Dumbbell curls - Workout Plan to get Ripped

Dumbbell curls

3 sets of 8-10 reps

Cable curls - Workout Plan to get Ripped

Cable curls

3 sets of 8-10 reps

Prev Workout
Next Workout

Day 6 (Week 4-6)

Walk - 20 mins

Walking - Workout Plan to get Ripped

Walk

Prev Workout
Next Workout

Day 7 (Week 4-6)

Rest

Prev Workout
Next Workout

Day 1 (Week 7-9)

Targeted muscles: Chest, Shoulder, Triceps

Barbell Bench Press - Workout Plan to get Ripped

Barbell bench press

3 sets of 8-10 reps

Incline dumbbell bench press - Workout Plan to get Ripped

Incline dumbbell bench press

3 sets of 8-10 reps

Decline bench press - Workout Plan to get Ripped

Decline bench press

3 sets of 8-10 reps

Dumbbell shoulder press - Workout Plan to get Ripped

Dumbbell shoulder press

3 sets of 8-10 reps

Weighted dips - Workout Plan to get Ripped

Weighted dips

3 sets of 8-10 reps

Skull crushers - Workout Plan to get Ripped

Skull crushers

3 sets of 8-10 reps

Cable pushdowns - Workout Plan to get Ripped

Cable pushdowns

3 sets of 8-10 reps

Prev Workout
Next Workout

Day 2 (Week 7-9)

HIIT cardio- 10-12 mins

HIIT Cardio - Workout Plan to get Ripped

HIIT Cardio

Prev Workout
Next Workout

Day 3 (Week 7-9)

Targeted muscles: Legs and abs

Barbell squats - Workout Plan to get Ripped

Barbell squats

3 sets of 6-8 reps

Leg Press - Workout Plan to get Ripped

Leg press

3 sets of 6-8 reps

Leg extensions - Workout Plan to get Ripped

Leg extensions

3 sets of 6-8 reps

Stiff leg dead lifts - Workout Plan to get Ripped

Stiff leg dead lifts

3 sets of 6-8 reps

Hamstring curls - Workout Plan to get Ripped

Hamstring curls

3 sets of 6-8 reps

Cable crunches - Workout Plan to get Ripped

Cable crunches

3 sets of 10-12 reps

Hanging weighted leg raises - Workout Plan to get Ripped

Hanging weighted leg raises

3 sets of 8-12 reps

Weighted sit ups - Workout Plan to get Ripped

Weighted sit ups

3 sets of 8-12 reps

Prev Workout
Next Workout

Day 4 (Week 7-9)

Walk - 20 minutes

Walking - Workout Plan to get Ripped

Walk

Prev Workout
Next Workout

Day 5 (Week 7-9)

Targeted muscles: Back and biceps

Dead Lifts - Workout Plan to get Ripped

Dead lifts

3 sets of 6-8 reps

Weighted chin ups - Workout Plan to get Ripped

Weighted chin ups

3 sets of 6-8 reps

Lateral Pull downs - Workout Plan to get Ripped

Lateral Pull downs

3 sets of 6-8 reps

Seated Cable Rows - Workout Plan to get Ripped

Seated Cable Rows

3 sets of 6-8 reps

EZ bar curls - Workout Plan to get Ripped

EZ bar curls

3 sets of 6-8 reps

Dumbbell curls - Workout Plan to get Ripped

Dumbbell curls

3 sets of 6-8 reps

Cable curls - Workout Plan to get Ripped

Cable curls

3 sets of 6-8 reps

Prev Workout
Next Workout

Day 6 (Week 7-9)

Walk - 20 mins

Walking - Workout Plan to get Ripped

Walk

Prev Workout
Next Workout

Day 7 (Week 7-9)

Rest

Prev Workout
Next Workout

Day 1 (Week 10-12)

Targeted muscles: Chest, Shoulder, Triceps

Barbell Bench Press - Workout Plan to get Ripped

Barbell bench press

3 sets of 4-8 reps

Incline dumbbell bench press - Workout Plan to get Ripped

Incline dumbbell bench press

3 sets of 4-8 reps

Dumbbell shoulder press - Workout Plan to get Ripped

Dumbbell shoulder press

3 sets of 8-10 reps

Weighted dips - Workout Plan to get Ripped

Weighted dips

3 sets of 4-8 reps

Skull crushers - Workout Plan to get Ripped

Skull crushers

3 sets of 4-8 reps

Cable pushdowns - Workout Plan to get Ripped

Cable pushdowns

3 sets of 4-8 reps

Prev Workout
Next Workout

Day 2 (Week 10-12)

Walk - 30 mins

Walking - Workout Plan to get Ripped

Walk

Prev Workout
Next Workout

Day 3 (Week 10-12)

Targeted muscles: Legs and abs

Barbell squats - Workout Plan to get Ripped

Barbell squats

3 sets of 4-8 reps

Leg Press - Workout Plan to get Ripped

Leg press

3 sets of 4-8 reps

Leg extensions - Workout Plan to get Ripped

Leg extensions

3 sets of 4-8 reps

Stiff leg dead lifts - Workout Plan to get Ripped

Stiff leg dead lifts

3 sets of 4-8 reps

Hamstring curls - Workout Plan to get Ripped

Hamstring curls

3 sets of 10-12 reps

Seated Calf Raises - Workout Plan to get Ripped

Seated Calf Raises

3 sets of 4-8 reps

Cable crunches - Workout Plan to get Ripped

Cable crunches

3 sets of 10-12 reps

Hanging weighted leg raises - Workout Plan to get Ripped

Hanging weighted leg raises

2 sets of 8-12 reps

Weighted sit ups - Workout Plan to get Ripped

Weighted sit ups

2 sets of 8-12 reps

Prev Workout
Next Workout

Day 4 (Week 10-12)

Walk - 60 mins

Walking - Workout Plan to get Ripped

Walk

Prev Workout
Next Workout

Day 5 (Week 10-12)

Targeted muscles: Back and biceps

Dead Lifts - Workout Plan to get Ripped

Dead lifts

3 sets of 4-8 reps

Weighted chin ups - Workout Plan to get Ripped

Weighted chin ups

3 sets of 4-8 reps

Lateral Pull downs - Workout Plan to get Ripped

Lateral Pull downs

3 sets of 4-8 reps

Seated Cable Rows - Workout Plan to get Ripped

Seated Cable Rows

3 sets of 4-8 reps

EZ bar curls - Workout Plan to get Ripped

EZ bar curls

3 sets of 4-8 reps

Dumbbell curls - Workout Plan to get Ripped

Dumbbell curls

3 sets of 4-8 reps

Cable curls - Workout Plan to get Ripped

Cable curls

3 sets of 4-8 reps

Prev Workout
Next Workout

Day 6 (Week 10-12)

Walk- 30 mins

Walking - Workout Plan to get Ripped

Walk

Prev Workout
Next Workout

Day 7 (Week 10-12)

Rest

Prev Workout
Next Workout

How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

Get Free Workout Plan

What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
4 / 4