RippedBody Intermediate Bodybuilding Program: 5-Day Routine

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.

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.

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.

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.

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.

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.