8-Week Workout Plan To Get Ripped: What Every Guy Needs To Get Lean And Cut In 8 Weeks!

The majority of the guys who are working out do so because they want a muscular, well-sculpted physique. We all know that you have to put in the work to get such a body shape. Although many people want to attain this fitness goal, they sadly often choose the wrong workout plan. Remember that a workout plan can be a deal-breaker and the most crucial aspect in the journey to getting ripped. There are many workout plans online, all promising results. Instead of wasting time to find out if a routine is effective or not, why don’t you try this expert-approved effective 8 week workout plan to get ripped!

Is It Possible To Get Ripped In Eight Weeks?

Getting ripped can be easy if you do it the right way. The biggest myth about getting ripped is that it happens quickly and all you need to focus on is hitting that daily protein intake goal and supplementing creatine. The truth is, getting ripped requires a number of different factors that come together to get you this sought-after physique. It’s not only about what exercises you’re doing and when, but also about how you’re fueling your body. 

By following a practical strength training workout plan and staying consistent with it, you can see results. (1) Some people can get ripped in eight weeks, while others may take a bit longer. It really comes down to your starting level of fitness and how you define the word “ripped”.

Such differences occur because factors such as your age, gender, and physique affect the rate at which you build muscle (2). So even if you don’t get ripped by the end of these eight weeks, keep working out and eating healthy to eventually attain this fitness goal. 

8-Week Workout Plan To Get Ripped: Gym Workout Plan

Before we look at an overview of this routine, let’s first get some things out of the way. First, we should explain what will happen after these eight weeks. Let’s be honest with each other. Results may vary and we can’t promise that you’ll be ripped by the end of these eight weeks. No workout plan can make promises like this. It’s up to the individual to put the work in and it takes a lot of internal motivation to make major fitness changes. 

As mentioned above and as you’ll learn later on in this article, we all build muscle at different rates. That being said, by remaining dedicated to the workout plan and exercising using the correct form, you’ll eventually reap what you sow.

Secondly, it’s important to point out that you may lose a few pounds. When you exercise using a strength training program, you build muscle. Increased muscle mass helps burn more calories by boosting your resting metabolism (3). Pair this with a healthy diet in a calorie deficit and body fat loss will likely occur. 

With that out of the way, let’s dive straight into this 8-week workout plan to get ripped. Below are some categories to provide a comprehensive overview of the workout plan.

Aim

The main goal of this workout plan is to help an individual get ripped. 

Structure

This workout plan has been divided into four weight training workouts to be performed on different days. You’ll be performing these workouts over the next eight weeks. If you suspect you’re reaching a plateau or need more intensity, talk to your trainer and discuss how to manipulate the workout in order to undergo progressive overload. 

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Rest

A general rule is to keep your resting breaks between 30 and 45 seconds when training for muscle hypertrophy. But you know your body well, so you can decide what amount of resting timeline suits you best. Furthermore, as you’ll notice from the workout schedule, we’ve set some rest days. 

These are essential as they’ll help you relax and give your muscles enough time to recover and grow. That being said, if you’re looking for faster results, you can sneak in some low- or moderate-intensity cardiovascular activities on some resting days. 

Low-intensity aerobic activities such as brisk walking promote active recovery as they initiate calorie burning and rest simultaneously (4). Feel free to talk to your trainer about making such changes.

Exercise Form

Although we haven’t gone into details about how to perform each exercise in this plan, we urge you to learn the correct technique. As much as we want to see you get ripped, we also want you to do it safely. 

Flexibility

Sometimes, guys feel the need to add some extra chest or leg days if they want more muscle growth in these areas. 

Remember that you can’t build muscle in one region and you do it uniformly. To help with this, we’ve blended some exercises for every muscle group to trigger muscle growth. For faster and increased muscle growth, stick to the program and increase the weight if necessary.

Read More: The Ultimate 2-Week Workout Challenge For Fat Loss And Muscle Growth

The Weekly Workout Schedule

Congratulations on making the bold decision to sweat to get ripped. We’ll see you through this journey and help you attain this goal. But before we proceed and look at the schedule, we must emphasize the importance of talking to your doctor before you start this fitness program. If you get the green light, here’s the plan you need to abide by for the next eight weeks:

• Monday: Upper body
• Tuesday: Lower body
• Wednesday: Rest or active recovery/ mobility work
• Thursday: Upper body
• Friday: Lower body
• Saturday: Rest or light steady state cardio
• Sunday: Rest or light steady state cardio

Upper Body Circuit 1

This routine is to be performed on Monday. It targets all your upper-body muscles, which include your chest, biceps, triceps, shoulders, latissimus dorsi (one of the muscles that make up the back), and forearms. Here are the upper-body strength training exercises and those you’re expected to perform:

1. Hammer-grip dumbbell bench press (reps: 15-20, sets: 4)
2. Bent-over row (reps: 15-20, sets: 4)
3. Arnold press (reps: 15-20, sets: 3)
4. Barbell biceps curl (reps: 15-20, sets: 4)
5. Close-chained triceps extension (reps: 15-20, sets: 4)
6. Barbell rollout (reps: 15-20, sets: 4)
7. High plank rope drag kickback (reps: 12-15, sets: 3)
8. Supine rope climbs (reps: 15-20, sets: 3)

Lower Body Circuit 1

This is the first of the two lower-body exercise routines and it is to be performed on Tuesday. It involves training the glutes, hamstrings, quads, calves, adductors, and hip flexors. Below are the exercise we’ve compiled to help you target all these muscle groups:

1. Dumbbell goblet squat (reps: 15-20, sets: 4)
2. Single leg deadlift (reps: 15-20, sets: 4)
3. Kettlebell front squats (reps: 15-20, sets: 4
4. Reverse lunges (reps: 15-20, sets: 4)
5. Standing calf raises with a dumbbell in hand on an elevated surface (reps: 12-15, sets: 4)
6. Swiss ball hamstring curl (reps: 15-20, sets: 3)

Upper Body Circuit 2

This is the second upper-body routine. We won’t be repeating the exercises from the first circuit and will instead perform a new set of exercises. These exercises are:

1. Dumbbell overhead press (reps: 15-20, sets: 4)
2. Barbell high pull (reps: 12-15, sets: 4)
3. Ring dips (reps: 15-20, sets: 3)
4. Lateral raises (reps: 15-20, sets: 4)
5. Skull crusher press (reps: 12-15, sets: 3)
6. Dumbbell rear-delt fly (reps: 15-20, sets: 4)
7. Side plank with elevated foot (reps: 12-15, sets: 4)
8. Ab wheel rollout (reps: 15-20, sets: 4)

Lower Body Circuit 2

The second lower-body routine contains lower-body exercises that are designed to increase lower-body muscle mass and size. The exercises are as follows:

1. Romanian deadlift (reps: 10-12, sets: 4)
2. Barbell back squat (reps: 15-20, sets: 4)
3. Barbell hip thrust (reps: 15-20, sets: 4)
4. Bulgarian split squat (reps: 12-15, sets: 4)
5. Rear-foot elevated lunge with dumbbells in hand (reps: 15-20, sets: 4)
6. Lying leg curls (reps: 15-20, sets: 4)
7. Seated calf raise (reps: 12-15, sets: 4)

How Long Does It Take To Get Ripped Using This Plan?

The rate at which you’ll see changes will depend on several factors, including:

• Age 

We tend to lose muscle mass and strength as we age (5). So, individuals who are above 40 may take longer to build muscle than those who are younger.

• Body Size

The rate at which you build muscle will also depend on your body size. It will be easier to get ripped if you already have a muscular physique with a low body fat percentage (2). However, it may be more difficult if you have a straight frame, even more than those with a curvy body shape.

• Gender

Men generally build muscle mass and strength faster than women due to hormonal differences. Men have a higher rate of the hormone testosterone that helps them form muscle (2). As women have less testosterone and shorter muscle fibers, they typically have a reduced muscle mass and strength rate.

• Muscle That Is Present at the Start of the Challenge

Another factor that affects how fast you get ripped is the muscle you have at the beginning of this 8-week workout plan. Having more muscle mass may help you become ripped quicker than someone without as much muscle mass  (2).

Read more: Calisthenics Vs Weights: Which Physique Is More Appealing?

Tips To Help You Keep Up With The Workout Plan

Despite your desire to get ripped within eight weeks, this is still quite challenging for your body to undergo. If you’re inexperienced with exercise, it will likely be difficult to stick with a heavy training program like this. Remember to always listen to your body and progress at your own pace. However, staying consistent and pushing through is what is going to get you results. You may get tired, but there are some ways to potentially outsmart muscle fatigue and soreness, including:

• Listening to Music

Music is both entertaining and rewarding, especially during a workout. According to some studies, listening to music when performing an exercise routine is associated with the following benefits (6):

• Distraction from Fatigue

Music has the power to distract you from dwelling on your fatigue. You can end up finishing your routine, no matter how tired you are. 

• Keeping You Focused

Listening to the right tracks will also keep you glued to your workout plan. It can pump you on toward finishing the routine and also performing it correctly. 

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• Switching on the Fun Meter

Most people never get to enjoy their workouts because they view it as a punishment. However, this can change if you listen to some music. Find tracks that have a rhythm that keeps up with your routine’s pace and mood. 

• Improving Muscle Memory

Research has found that listening to music while partaking in a skill can help reinforce the moves and help you perfect them faster (7). Therefore, listening to music can help you master various exercise movements more quickly.

• Increasing Motivation

You’re less likely to give up on a routine when you listen to music because you tend to be more energized and psyched. Music helps you create flow, which is difficult to break when you’re listening to music you enjoy.

All these are benefits associated with listening to music when working out. Make sure you create a good playlist that matches your workout pace to boost your moods and motivation.

• Consuming Coffee Pre-Workout

Remember that you need to consume pre-workout meals before you start this 8-week workout plan to get ripped. One of the best beverages to drink is coffee. Drinking coffee before your workout helps your body withstand muscle fatigue and discomfort (8).

Research has suggested that caffeine consumption before you exercise reduces muscle fatigue and pain and boosts performance in activities such as weightlifting (9). You can also have another caffeinated beverage if you can’t stand coffee. However, remember to keep it to about four cups a day.

Having more than four cups of coffee can cause stomach upset, insomnia, nausea and vomiting, restlessness, nervousness, and increased heart rate and breathing rate (10). In addition, remember to drink plenty of water if you’re planning on having coffee or other forms of caffeine before a workout. Caffeine is a diuretic and can lead to dehydration. 

• Working with a Certified Trainer

Any 8-week workout plan to get ripped at home or in the gym requires you to use the proper exercise technique. The correct technique will always help you prevent injuries. If you’re new to strength training or using equipment, it’s best to work with a certified trainer. They’ll help you learn the correct exercise form and technique. 

• Listening to Your Body

You must be incredibly careful and listen to your body when exercising. If you experience any pain, stop performing the exercise immediately. You could also consider trying fewer reps or an easier variation of the movement to minimize the risk of injury.

The Bottom Line

Getting ripped is pretty straightforward as long as you have an effective routine like this 8-week workout plan to get ripped. It’s specifically tailored for men with an advanced fitness level to help get them ripped. Make sure to talk to your doctor before you adopt this program.