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The RIPPED FREAK 12-Week Training Programme

24 Apr 2024 0 Comments
The RIPPED FREAK 12-Week Training Programme

We get it. You've spent countless hours in the gym, pouring sweat and determination into every session, only to see little to no change when you look in the mirror. The frustration of hitting a plateau or not seeing the results you desire can be a major demotivator. However, when every training session is clear-cut, purposeful, and performed with the correct weights for you (and of course, the correct form), you’ll be sure to see those results. Here at PharmaFreak, we want you to smash those goals just as much as you do, which is why we’re about to introduce you to an absolute game-changer – the RIPPED FREAK 12-Week Training Programme. This strength training programme is designed to help you melt fat, sculpt muscle, and become stronger than ever before!

Let’s Break it Down

The 12-week training programme works in 3 phases:

Phase 1: Weeks 1 to 4
Phase 2: Weeks 5 to 8
Phase 3: Weeks 9 to 12

Each week is split into 4 training sessions with weights, two cardio sessions, and one rest day (we can assure you – you’ll need it).

The workout schedule for each week is as follows:

Monday: Workout 1 – Quads and calves
Tuesday: Workout 2 – Shoulder and triceps
Wednesday: Cardio Routine 1 and Ab Routine
Thursday: Workout 3 – Back and hamstrings 
Friday: Workout 4 – Chest and Biceps
Saturday: Cardio Routine 2 and Calf Routine
Sunday: Rest

Tips and Guidelines for the RIPPED FREAK Training Programme

The Warm-Up

Before diving straight into the heavy weights, it's crucial to warm up your muscles properly. The main purpose behind warming up is to increase core body temperature, improve performance, and reduce the risk of injury. Because your circadian rhythm largely determines your core body temperature, when you wake up, it is at its lowest and increases throughout the day.

Warm-ups may also serve as a way to increase muscle activation. Don’t simply “go through the motions.” The goal is to always be very mindful about what muscles are contracting and what movement that contraction is creating.

Start your warm-up with two sets at 50% of your working weight (the weights you use in your working sets), performing 20 reps to activate the muscles and enhance blood circulation. Remember, form is SO important – the moment you feel that your form is off, reduce the weights you’re using.

Once adequately warmed up, select a weight that allows you to reach muscle failure within the target rep range. Muscle failure occurs when you can no longer perform another repetition with proper form despite maximum effort – aim to be within 1 to 3 reps of muscle failure on your working sets.


You will notice that in Phases 2 and 3 of this training programme, there is “SS” marked next to certain exercises – this means that you need to make those exercises supersets. Supersets involve performing two exercises back-to-back with no rest in between. This technique keeps your muscles engaged and boosts the burn!

Rest Intervals

Rest is essential for recovery, but it's crucial to strike a balance. Aim for 1 to 2 minutes of rest between your working sets. Don't cut your rest time shorter, otherwise you won't recover properly to be able to move the heavy weights. On the flip side, don't rest for more than 3 minutes between sets, or else you'll lose your intensity and muscle pump.

Power Up with RIPPED FREAK®

Supercharge each workout with RIPPED FREAK® fat burners. Packed with a potent blend of caffeine, these bad boys are designed to help you maintain energy and razor-sharp focus during your sweat sessions. Not only will you perform like a champ, but you'll also be paving the way for lean muscle gains while torching away those extra calories.

Your RIPPED FREAK 12-Week Training Programme

Ready to take control of your fitness journey and sculpt the physique you've always dreamed of? Download the 12-week training programme below and kickstart your transformation today! Don't let another day go by without taking action towards your goals. Download now, commit to the process, and push past your limits – it’ll be so worth it.

Download the RIPPED FREAK 12-Week Training Programme

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