Cipher Workout Routine (Jacked & Ripped Plan)
---
### Workout Split: 4 Days a Week (High Intensity, Maximum Gains)
- Day 1: Chest & Triceps
- Day 2: Back & Biceps
- Day 3: Rest or Active Recovery
- Day 4: Legs & Abs
- Day 5: Shoulders & Arms
- Day 6: Cardio & Core (Fat Shredder Mode)
- Day 7: Rest (Full Recovery & Muscle Growth)
---
## Day 1: Chest & Triceps (Upper Body Domination)
1. Incline Barbell Press - 1 warm-up + 1 set to failure (6-10 reps)
2. Flat Dumbbell Press - 1 set to failure (6-10 reps)
3. Weighted Dips - 1 set to failure (6-10 reps)
4. Cable Fly or Machine Pec Deck - 1 set to failure (8-12 reps)
5. Triceps Dips (Machine or Weighted) - 1 set to failure (8-12 reps)
6. Triceps Pushdowns - 1 set to failure (8-12 reps)
Finisher: 3 rounds of Battle Ropes (30 sec) + Burpees (10 reps)
---
## Day 2: Back & Biceps (Wings & Arms)
1. Weighted Pull-ups - 1 set to failure (6-10 reps)
2. Bent-over Barbell Rows - 1 set to failure (6-10 reps)
3. Deadlifts (GO HEAVY) - 1 set to failure (6-8 reps)
4. Lat Pulldown or Machine Rows - 1 set to failure (8-12 reps)
5. Barbell Biceps Curl - 1 set to failure (6-10 reps)
6. Hammer Curls - 1 set to failure (8-12 reps)
Finisher: 3 rounds of Sled Pulls (20m) + Hanging Leg Raises (12 reps)
---
## Day 4: Legs & Abs (Leg Day or Death Day)
1. Squats (Heavy AF) - 1 set to failure (6-8 reps)
2. Leg Press (Drop Set) - 1 set to failure (8-12 reps)
3. Romanian Deadlifts - 1 set to failure (6-10 reps)
4. Leg Curls (Machine) - 1 set to failure (8-12 reps)
5. Standing Calf Raise - 1 set to failure (12-15 reps)
6. Seated Calf Raise - 1 set to failure (12-15 reps)
Finisher: 3 rounds of Hanging Knee Raises + Cable Woodchoppers (15 reps each)
---
## Day 5: Shoulders & Arms (Boulder Shoulders & Thick Arms)
1. Seated Overhead Dumbbell Press - 1 set to failure (6-10 reps)
2. Lateral Raises - 1 set to failure (8-12 reps)
3. Rear Delt Fly - 1 set to failure (8-12 reps)
4. Face Pulls - 1 set to failure (8-12 reps)
5. Close-Grip Bench Press - 1 set to failure (6-10 reps)
6. EZ Bar Curls - 1 set to failure (6-10 reps)
Finisher: 3 rounds of Jump Rope (60 sec) + Farmer's Walk (Heavy, 30m)
---
## Day 6: Cardio & Core (Shred Mode ON)
- Sprint Intervals: 30s sprint + 60s walk (10 rounds)
- Sled Pushes (Heavy) - 4 rounds
- Box Jumps - 3 rounds x 15 reps
- Battle Ropes + Medicine Ball Slams - 3 rounds
- Plank Holds + Hanging Leg Raises - 3 rounds
---
### Nutrition & Recovery (Jacked & Shredded Formula)
- Protein: 1.2-1.5g per lb of body weight
- Calories: Surplus for muscle growth, Deficit for cutting
- Carbs: Low on rest days, High on lifting days
- Sleep: 7-9 hours
- Hydration: 4-5 liters of water daily
---
### Why This Routine Works?
- High-Intensity, Low Volume -> Max gains with less time in the gym
- Progressive Overload -> Always getting stronger = always getting bigger
- Heavy Compound Lifts -> More muscle activation, more growth
- Metabolic Finishers -> Shred fat while keeping size
- Rest & Recovery -> More growth outside the gym
This routine will get you jacked and shredded - pure Cipher Mode unlocked. Time to put in the work!
