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RIPPED IN 90 DAYS
THE EXACT BLUEPRINT
www.VinsanityShred.com
Ripped in 90 Days
The Exact Blueprint

PROPER TRAINING
The take home message here is that the weight is a tool to work your muscles, nothing
more, and nothing less. And, just as a builder doesn’t wax lyrics about the beauty of
his hammer, you’d be silly to focus on the weight at the expense of form.
Many people are surprised when they see professional bodybuilders working out with
much lighter weights than they would have imagined. These people know that the
weight on the bar is just one way to achieve maximum intensity. They are using the
weight as a tool and have learned to leave their ego behind.
So should you.

Your Ripped In 90 Days Fat Scorching Program

You’ll be training with weights six days per week on 3
day schedules, ideally Monday, Tuesday, Wednesday,
Friday, Saturday, Sunday. After your workouts on
Mondays, Wednesdays and Fridays, you’ll be doing your
HIIT cardio. Thursday will be a well earned day of rest.

WARM UP
Every exercise that you perform should begin with a warm
up set. This set should be done with little or no weight for
20-25 repetitions with a slower than normal tempo.

SUPERSET TO SHRED
The Ripped In 90 Days Program is based around a few compound exercises, which will
form the nucleus of your training, along with accessory exercises to really give you a
great overall physique. These compound moves integrated with accessories are the
best bang for your buck when it comes to creating a muscular, lean physique.
In the Ripped In 90 Days Program you'll be alternating between two muscle groups
each time you train in the form of supersets (back to back exercises) and training each
muscle group twice a week. Then halfway through the program you will follow a
completely new set ofexercises with the same guidelines.

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Ripped in 90 Days
The Exact Blueprint

PROPER TRAINING
Seeing as how when it comes to proper training, form is the most important factor.
Form can be the standalone difference between results and no results, and also
preventing injuries. If you are unsure about how to perform any of the exercises,
there are video visuals of each and every exercise to ensure perfect form.

Alternating between muscle groups mixes up your training, allowing you to hit
multiple muscles from a range of angles in order to bring about the ultimate
muscle fiber stimulation. It also keeps your training mentally fresh, preventing
stagnation.

REP RANGE The Ripped In 90 Days Program has been

scientifically engineered to benefit from a
variety of exercises and rep ranges with
specific resting periods in order to induce
maximum hypertrophy along with maximum
calorie burn. Both low rep (4-6 range),and
high rep (12-15 range) are needed for
maximum stress load on the working muscle.
However, the ideal rep range for building lean
muscle is in the 8-12 range. This program, while
being centered on the 8-12 rep count, features
periods of very low reps (down to 4) and high
reps (up to 15). This ensures maximum
stimulation of both fast twitch and slow twitch
muscle fiber AND maximum caloric
expenditure.
Your low rep sets will call for focused strength and power to move the maximum
amount of weight possible. You must be totally dialed in to achieve that. Your goal
each time will be to lift more than you did on your last low rep set for that exercise .
. . nothing else matters!

You will find that your high rep sets come at the end of a series of 8-10 rep sets. That
means that you will already be exhausted when the high rep set rolls around.
However, you must push out this set with absolute intensity while maintaining as
perfect form as you can. At the end of that set you should be totally exhausted.

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Ripped in 90 Days
The Exact Blueprint

PROPER TRAINING

Monday
Tuesday
Wednesday
Chest & Back (HIIT)
Shoulders & Legs (Abs)
Bis & Tris (HIIT)
Weeks 1-6:
Thursday
Friday
Rest
Chest & Back (HIIT)
Day 1 & 5 - Chest & Back:
Saturday Shoulders & Legs (Abs)
Sunday Bis & Tris Barbell Bench Press
4 sets: 15,12,8,4-dropset to 50%
of weight and go till failure
Each exercise is 4 sets: superset with
1st set: 15 reps Pull-Ups
2nd set: 12 reps 4 sets: 15,12,8,4-dropset to 50%
3rd set: 8 reps of weight and go till failure
4th set: 4 reps- dropset to 50%
of weight and rep out Incline Dumbbell Bench Press
4 sets: 15,12,8,4-dropset to 50%
of weight and go till failure
superset with
Incline Dumbbell Rows
4 sets: 15,12,8,4-dropset to 50%
of weight and go till failure

Standing Cable Flys

4 sets: 15,12,8,4-dropset to 50%
of weight and go till failure
superset with
T-Bar Low Rows
4 sets: 15,12,8,4-dropset to 50%
of weight and go till failure

Refer to HIIT Guide

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Ripped in 90 Days
The Exact Blueprint

PROPER TRAINING

Weeks 1-6: Weeks 1-6:

Day 2 & 6 - Shoulders & Legs: Day 3 & 7 - Biceps & Triceps:
Barbell Squats Barbell Curls
4 sets: 15,12,8,4-dropset to 50% of 4 sets: 15,12,8,4-dropset to 50% of
weight and go till failure weight and go till failure
superset with superset with
Standing Dumbbell Shoulder Press Close Grip Bench Press
4 sets: 15,12,8,4-dropset to 50% of 4 sets: 15,12,8,4-dropset to 50% of
weight and go till failure weight and go till failure

Prone Leg Curls Alternating Dumbbell Curls

4 sets: 15,12,8,4-dropset to 50% of 4 sets: 15,12,8,4-dropset to 50% of
weight and go till failure weight and go till failure
superset with superset with
Dumbbell Lateral Raises EZ Bar Skullcrushers
4 sets: 15,12,8,4-dropset to 50% of 4 sets: 15,12,8,4-dropset to 50% of
weight and go till failure weight and go till failure

Leg Extensions Rope Hammer Curls

4 sets: 15,12,8,4-dropset to 50% of 4 sets: 15,12,8,4-dropset to 50% of
weight and go till failure weight and go till failure
superset with superset with
Dumbbell Front Raises Rope Tricep Extensions
4 sets: 15,12,8,4-dropset to 50% of 4 sets: 15,12,8,4-dropset to 50% of
weight and go till failure weight and go till failure

Refer to login portal. Refer to HIIT Guide

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Ripped in 90 Days
The Exact Blueprint

PROPER TRAINING

Weeks 7-12: Weeks 7-12:

Day 1 & 5 - Chest & Back: Day 2 & 6 - Shoulders & Legs:
Incline Barbell Bench Press Barbell Squats
4 sets: 15,12,8,4-dropset to 50% of 4 sets: 15,12,8,4-dropset to 50% of
weight and go till failure weight and go till failure
superset with superset with
Lat Pull Downs Military Press
4 sets: 15,12,8,4-dropset to 50% of 4 sets: 15,12,8,4-dropset to 50% of
weight and go till failure weight and go till failure

Flat Dumbbell Bench Press Straight Leg Dumbbell Deadlifts

4 sets: 15,12,8,4-dropset to 50% of 4 sets: 15,12,8,4-dropset to 50% of
weight and go till failure weight and go till failure
superset with superset with:
T-Bar Rows EZ Bar Upright Rows
4 sets: 15,12,8,4-dropset to 50% of 4 sets: 15,12,8,4-dropset to 50% of
weight and go till failure weight and go till failure

Incline Cable Flys Leg Extensions

4 sets: 15,12,8,4-dropset to 50% of 4 sets: 15,12,8,4-dropset to 50% of
weight and go till failure weight and go till failure
superset with superset with
Straight Arm Pulldowns Rear Deltoid Flys
4 sets: 15,12,8,4-dropset to 50% of 4 sets: 15,12,8,4-dropset to 50% of
weight and go till failure weight and go till failure

Refer to HIIT Guide Refer to login portal

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Ripped in 90 Days
The Exact Blueprint

PROPER TRAINING

Weeks 7-12: A NOTE ON

Day 3 & 7 - Biceps & Triceps:
RESISTANCE
EZ Bar Curls
4 sets: 15,12,8,4-dropset to 50% of Selecting the appropriate weight for
weight and go till failure each exercise will require a little bit of
superset with trial and error. For the first two weeks
Incline Dumbbell Skullcrushers of the program your focus should be
4 sets: 15,12,8,4-dropset to 50% of on training your body in correct exer-
weight and go till failure cise technique and performance. The
resistance, therefore, can be a little
lighter than optimum until you are in
Alternating Dumbbell Hammer Curls the groove of the movement. For
4 sets: 15,12,8,4-dropset to 50% of compound exercises such as squats,
weight and go till failure dead-lifts and bench presses you can
superset with start with just an Olympic bar. Move-
ments that isolate the smaller muscles
EZ Bar Tricep Extensions
groups (such as lateral raises and flys)
4 sets: 15,12,8,4-dropset to 50% of
don’t require that much weight to be
weight and go till failure
effective. After a couple of weeks,
apply the guidelines already providing
on choosing resistance (i.e. the last 2-3
Isolated Cable Curls
reps should be the most you could do
4 sets: 15,12,8,4-dropset to 50% of
at that weight).
weight and go till failure
superset with See attached videos for a complete
Isolated Cable Tricep Extensions breakdown of the optimized exercise
4 sets: 15,12,8,4-dropset to 50% of technique for each exercise in the pro-
weight and go till failure gram.

Refer to HIIT Guide

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THE EXACT
BLUEPRINT
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DISCLAIMER AND LEGAL NOTICES

The information provided in this guide is meant to be used for
educational purposes only. Please consult your physician to ensure you
are healthy enough to follow the tips given in this guide. I am not a doctor
and this is not supposed to be taken as medical advice. This is what has
worked for me and what is shared from current research. This is for
informational purposes only and the author does not accept any
responsibilities for any liabilities. Please be responsible adults.