On this page
Quick Take
Best fit
Intermediate lifters who need more volume than a novice four-day routine.
Schedule
Lower strength, upper strength, lower, push and pull.
Effort
Choose loads that leave about two reps in reserve on the first set.
Download
Public sample routine, RIR planner and set log.
What This Guide Covers
This guide covers the current public five-day intermediate bodybuilding sample from RippedBody. It is not the old four-week PHUL-style page and does not impose a fixed four-week duration.
The week starts with lower- and upper-body strength sessions, then uses lower, push and pull days to add hypertrophy work while training each muscle group about twice per week.
XLSX
Independent FitFrek tool
Intermediate Bodybuilding Tracker
Public sample routine, RIR planner and set log. Independent FitFrek file; not an official workbook.
Download XLSX
Program Overview
GoalIntermediate bodybuilding / hypertrophy
Frequency5 days per week
Weekly orderLower, upper, lower, push, pull
Main effort target2 RIR on the first set
Rest2–4 min main lifts; 90–120 sec isolations
DurationNo fixed four-week endpoint in the current public sample
Arrange rest days so you do not train more than three days consecutively.
Days 1 and 2: Strength-Focused Work
Day 1 — lowerSquat 4 × 3–5; deadlift/hinge 4 × 3–5; single-leg 3 × 6–8; leg curl 3 × 6–8; calves 5 × 6–8
Day 2 — upperHorizontal push 4 × 3–5; horizontal pull 4 × 4–6; vertical push 3 × 5–7; vertical pull 3 × 6–8; arms 3 × 8–12
Choose one suitable exercise from each slot rather than trying every listed variation.
Days 3 to 5: Hypertrophy Split
Day 3 — lowerHinge/thrust 3 × 6–8; leg press 3 × 6–8; extension 3 × 8–12; curl 3 × 8–12; calves 5 × 12–15
Day 4 — pushVertical push 3 × 6–8; horizontal push 3 × 6–8; dips 3 × 8–12; flys 3 × 12–15
Day 5 — pullHorizontal pull 3 × 6–8; vertical pull 3 × 6–8; weighted back extension 3 × 8–12; face pull 2 × 12–15
Use First-Set RIR
A target of 2 RIR means you should finish the first work set believing about two clean reps remain. That estimate, together with the rep range, determines the load.
If the first set falls below the rep range or is closer to failure than planned, reduce or repeat the load. When you reach the top of the range with the target RIR, add a small amount next time.
Progress Without Forcing Failure
Add load when you can do so while staying inside the rep range and effort target. When session-to-session increases stop working, use autoregulated double progression: build reps first, then increase load.
Do not turn later sets into mandatory failure work. Keep exercise selection stable long enough to compare performance.
Exercise Selection and Rest
Choose variants you can perform pain-free through a controlled range of motion. Equipment, structure and comfort matter more than copying one exact exercise.
Rest about two to four minutes on the main compounds and 90–120 seconds on smaller isolation work. Rest longer when needed to complete the prescribed work.
How It Compares
PHULFour days with upper/lower power and hypertrophy sessions
PHATFive days with a different power/hypertrophy structure
Mike Israetel / RPMore flexible hypertrophy framework and volume adjustment
Who It Fits
Use this when four training days no longer provide enough room for your desired volume and you can estimate RIR reasonably well. It requires a full gym or suitable substitutions.
A novice who is still progressing with a simpler routine does not need five days merely because the program is labeled bodybuilding.
Final Verdict
The current RippedBody sample is a clear five-day intermediate routine when you keep the exercise slots stable and use RIR honestly. Follow the official page for context; use the FitFrek file to plan and record sessions.
FAQ
Is this a four-week program?
▼
No. The current public sample does not prescribe a fixed four-week duration. Progress and recovery determine how long you use it.
What does 2 RIR mean?
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End the first set with roughly two clean reps still possible. It is an effort target, not a percentage of one-rep max.
Is the workbook official?
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No. It is an independent FitFrek tracker for the public sample; the RippedBody source and books provide the full context.
Sources
Program instructions and independent tools
RippedBody Intermediate Bodybuilding Program
Official public five-day sample and current RIR guidance.
Read source
RippedBody progression guide
Autoregulated double-progression context.
Read source
FitFrek tracker
Independent routine reference, RIR planner and log.
Read source
