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© Thomas DeVietro Strength & Conditioning  2016  |  ©  The Ready Room  2018  |  All Rights Reserved

  • Thomas DeVietro

4 Week RIP IT- Foundation

Day 1, week 1:

1. Squat- 3 sets, 3 reps, rest 2 minutes between sets, tempo- 1-0-1-1

2. Stiff Leg Deadlifts- 3 sets, 10 reps, 1 minute rest between sets, tempo 3-0-1-1

3. Reverse Lunges- 3 sets, 10 reps L/R, 1 minute rest between sets

4. Tabata- Kettlebell Swings- 4 minutes: 8 rounds- 20 seconds work, 10 seconds rest, max effort- record reps per set, record total reps and weight


Day 2, week, 1:

1. Pull Ups- 5 sets, Max Reps, 1 minute rest between sets, tempo- 1-0-1-0

2. DB Bent Over Row- 3 sets, 10 reps, 1 minute rest between sets - 1-0-1-0

3. Single Arm DB Reverse Flies, 2 sets, 15 reps L/R, no rest

4. Barbell Curls- 3 sets, 10 reps, rest 1 minute between sets

5. Tabata- Forearm Plank- 4 minutes: 8 rounds- 20 seconds work, 10 seconds rest, max effort tension


Day 3, week 1:

1. Run 2 miles for time or 20 minutes, whatever comes first- record time

10 minute transition

2. Walk 2 miles or 30 minutes, whatever comes first, 35lbs pack not including water


Day 4, week 1:

1. Push Ups- 5 sets, Max Reps, 1 minute rest between sets, tempo- 1-0-1-0

2. Incline DB Press- 3 sets, 10 reps, rest 1 minute between sets, tempo- 1-0-1-0

3. DB Flat Bench Flies w/elevated feet at 90 degree- 2 sets, 15 reps, rest 1 minute between sets

4. Tricep Kickbacks- 2 sets, 20 reps L/R, no rest

5. Tabata- Quadruped Crawl forward and back- 4 minutes: 8 rounds- 20 seconds work, 10 seconds rest


Day 5, week 1:

1. Squat - 3 sets, 10 reps, rest 90 seconds between sets

2. Single Leg Stiff Leg Deadlifts- 3 sets, 10 reps L/R, rest 1 minute between sets

3. Weighted Vest Step Ups- 3 sets, 10 reps L/R, rest 1 minute between sets

4. Tabata- Kettlebell Swings- 4 minutes: 8 rounds- 20 seconds work, 10 seconds rest, max effort- record reps per set, record total reps and weight


Day 6, week 1:

1. 10 rounds: 10 minute time cap- record if and when you fail or finish.

5 Chin Ups

10 Push Ups

2. 3 rounds:

10 Single Arm Incline Press L/R

10 Bent Over Barbell Rows

3. 3 rounds:

10 Barbell Curls

20 DB Overhead Skull Crushers

4. 1. Run 2 miles for time or 20 minutes, whatever comes first- record time

10 minute transition

2. Walk 2 miles or 30 minutes, whatever comes first, 35lbs pack not including water


Day 7, week 1:

1. 10 minutes: Foam Rolling

2. 20 minutes: Active Mobility, Articulate Rotations

3. 5 rounds: low intensity

1 minute assault bike, 1 minute rest

1minute row, 1 minute rest

_________________________________________________________________________

Day 1, week 2:

1. Squat- 3 sets, 5 reps, rest 2 minutes between sets, tempo- 1-0-1-1

2. Stiff Leg Deadlifts- 3 sets, 12 reps, 1 minute rest between sets, tempo 3-0-1-1

3. Reverse Lunges- 3 sets, 12 reps L/R, 1 minute rest between sets

4. Tabata- Kettlebell Swings- 4 minutes: 8 rounds- 20 seconds work, 10 seconds rest, max effort- record reps per set, record total reps and weight


Day 2, week 2:

1. Pull Ups- 6 sets, Max Reps, 1 minute rest between sets, tempo- 1-0-1-0

2. DB Bent Over Row- 3 sets, 12 reps, 1 minute rest between sets - 1-0-1-0

3. Single Arm DB Reverse Flies, 2 sets, 20 reps L/R, no rest

4. Barbell Curls- 3 sets, 10 reps, rest 1 minute between sets

5. Tabata- Forearm Plank- 4 minutes: 8 rounds- 20 seconds work, 10 seconds rest, max effort tension


Day 3, week 2:

1. Run 3 miles for time or 30 minutes, whatever comes first- record time

10 minute transition

2. Walk 3 miles or 45 minutes, whatever comes first, 35lbs pack not including water


Day 4, week 2:

1. Push Ups- 6 sets, Max Reps, 1 minute rest between sets, tempo- 1-0-1-0

2. Incline DB Press- 3 sets, 12 reps, rest 1 minute between sets, tempo- 1-0-1-0

3. DB Flat Bench Flies w/elevated feet at 90 degree- 2 sets, 20 reps, rest 1 minute between sets

4. Tricep Kickbacks- 2 sets, 20 reps L/R, no rest

5. Tabata- Quadruped Lateral Crawl L/R and back- 4 minutes: 8 rounds- 20 seconds work, 10 seconds rest


Day 5, week 2:

1. Squat - 3 sets, 12 reps, rest 90 seconds between sets

2. Single Leg Stiff Leg Deadlifts- 3 sets, 12 reps L/R, rest 1 minute between sets

3. Weighted Vest Step Ups- 3 sets, 12 reps L/R, rest 1 minute between sets

4. Tabata- Kettlebell Swings- 4 minutes: 8 rounds- 20 seconds work, 10 seconds rest, max effort- record reps per set, record total reps and weight


Day 6, week 2:

1. 10 rounds: 10 minute time cap- record if and when you fail or finish.

6 Chin Ups

12 Push Ups

2. 3 rounds:

12 Single Arm Incline Press L/R

12 Bent Over Barbell Rows

3. 3 rounds:

10 Barbell Curls

20 DB Overhead Skull Crushers

4. 1. Run 3 miles for time or 20 minutes, whatever comes first- record time

10 minute transition

2. Walk 3 miles or 30 minutes, whatever comes first, 35lbs pack not including water


Day 7, week 2:

1. 10 minutes: Foam Rolling

2. 20 minutes: Active Mobility, Articulate Rotations

3. 5 rounds: low intensity

1 minute assault bike, 1 minute rest

1minute row, 1 minute rest

_________________________________________________________________________

Day 1, week 3:

1. Squat- 3 sets, 6 reps, rest 2 minutes between sets, tempo- 1-0-1-1

2. Stiff Leg Deadlifts- 3 sets, 15 reps, 1 minute rest between sets, tempo 3-0-1-1

3. Reverse Lunges- 3 sets, 15 reps L/R, 1 minute rest between sets

4. Tabata- Kettlebell Swings- 4 minutes: 8 rounds- 20 seconds work, 10 seconds rest, max

effort- record reps per set, record total reps and weight


Day 2, week 3:

1. Pull Ups- 8 sets, Max Reps, 1 minute rest between sets, tempo- 1-0-1-0

2. DB Bent Over Row- 3 sets, 15 reps, 1 minute rest between sets - 1-0-1-0

3. Single Arm DB Reverse Flies, 2 sets, 20 reps L/R, no rest

4. Barbell Curls- 3 sets, 10 reps, rest 1 minute between sets

5. Tabata- Forearm Plank- 4 minutes: 8 rounds- 20 seconds work, 10 seconds rest, max effort tension


Day 3, week 3:

1. Run 4 miles for time or 30 minutes, whatever comes first- record time

10 minute transition

2. Walk 4 miles or 60 minutes, whatever comes first, 35lbs pack not including water


Day 4, week 3:

1. Push Ups- 8 sets, Max Reps, 1 minute rest between sets, tempo- 1-0-1-0

2. Incline DB Press- 3 sets, 15 reps, rest 1 minute between sets, tempo- 1-0-1-0

3. DB Flat Bench Flies w/elevated feet at 90 degree- 2 sets, 20 reps, rest 1 minute between sets

4. Tricep Kickbacks- 2 sets, 20 reps L/R, no rest

5. Tabata- Quadruped Lateral Crawl L/R and back- 4 minutes: 8 rounds- 20 seconds work, 10 seconds rest


Day 5, week 3:

1. Squat - 3 sets, 15 reps, rest 90 seconds between sets

2. Single Leg Stiff Leg Deadlifts- 3 sets, 15 reps L/R, rest 1 minute between sets

3. Weighted Vest Step Ups- 3 sets, 15 reps L/R, rest 1 minute between sets

4. Tabata- Kettlebell Swings- 4 minutes: 8 rounds- 20 seconds work, 10 seconds rest, max effort- record reps per set, record total reps and weight


Day 6, week 3:

1. 10 rounds: 10 minute time cap- record if and when you fail or finish.

50 Chin Ups

100 Push Ups

2. 3 rounds:

15 Single Arm Incline Press L/R

15 Bent Over Barbell Rows

3. 3 rounds:

10 Barbell Curls

20 DB Overhead Skull Crushers

4. 1. Run 4 miles for time or 35 minutes, whatever comes first- record time

10 minute transition

2. Walk 4 miles or 60 minutes, whatever comes first, 35lbs pack not including water


Day 7, week 3:

1. 10 minutes: Foam Rolling

2. 20 minutes: Active Mobility, Articulate Rotations

3. 5 rounds: low intensity

1 minute assault bike, 1 minute rest

1minute row, 1 minute rest

_________________________________________________________________________

Day 1, week 4:

1. Squat- 3 sets, 8 reps, rest 2 minutes between sets, tempo- 1-0-1-1

2. Stiff Leg Deadlifts- 3 sets, 20 reps, 1 minute rest between sets, tempo 3-0-1-1

3. Reverse Lunges- 3 sets, 20 reps L/R, 1 minute rest between sets

4. Tabata- Kettlebell Swings- 4 minutes: 8 rounds- 20 seconds work, 10 seconds rest, max

effort- record reps per set, record total reps and weight


Day 2, week 4:

1. Pull Ups- 10 sets, Max Reps, 1 minute rest between sets, tempo- 1-0-1-0

2. DB Bent Over Row- 3 sets, 20 reps, 1 minute rest between sets - 1-0-1-0

3. Single Arm DB Reverse Flies, 2 sets, 20 reps L/R, no rest

4. Barbell Curls- 3 sets, 10 reps, rest 1 minute between sets

5. Tabata- Forearm Plank- 4 minutes: 8 rounds- 20 seconds work, 10 seconds rest, max effort tension


Day 3, week 4:

1. Run 5 miles for time or 40 minutes, whatever comes first- record time

10 minute transition

2. Walk 5 miles or 80 minutes, whatever comes first, 35lbs pack not including water


Day 4, week 4:

1. Push Ups- 10 sets, Max Reps, 1 minute rest between sets, tempo- 1-0-1-0

2. Incline DB Press- 3 sets, 20 reps, rest 1 minute between sets, tempo- 1-0-1-0

3. DB Flat Bench Flies w/elevated feet at 90 degree- 2 sets, 20 reps, rest 1 minute between sets

4. Tricep Kickbacks- 2 sets, 20 reps L/R, no rest

5. Tabata- forearms to hands push up plank- 4 minutes: 8 rounds- 20 seconds work, 10 seconds rest


Day 5, week 4:

1. Squat - 3 sets, 20 reps, rest 90 seconds between sets

2. Single Leg Stiff Leg Deadlifts- 3 sets, 20 reps L/R, rest 1 minute between sets

3. Weighted Vest Step Ups- 3 sets, 20 reps L/R, rest 1 minute between sets

4. Tabata- Kettlebell Swings- 4 minutes: 8 rounds- 20 seconds work, 10 seconds rest, max effort- record reps per set, record total reps and weight


Day 6, week 4:

1. 10 rounds: 10 minute time cap- record if and when you fail or finish.

50 Chin Ups

100 Push Ups

2. 3 rounds:

20 Single Arm Incline Press L/R

20 Bent Over Barbell Rows

3. 3 rounds:

10 Barbell Curls

20 DB Overhead Skull Crushers

4. 1. Run 5 miles for time or 40 minutes, whatever comes first- record time

10 minute transition

2. Walk 5 miles or 80 minutes, whatever comes first, 35lbs pack not including water


Day 7, week 4:

1. 10 minutes: Foam Rolling

2. 20 minutes: Active Mobility, Articulate Rotations

3. 5 rounds: low intensity

1 minute assault bike, 1 minute rest

1minute row, 1 minute rest

_________________________________________________________________________



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