Mike V

PRESENTS
6-WEEK RIPPED
WARRIOR
WORKOUT
PROGRAM
SHRED TO PERFORMANCE WORKOUT PLAN
www.michaelvazquez.com
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TABLE O F CO NTENTS
WEEKLY MEAL PLAN 3
6 WEEK RIPPED WARRIOR PROGRAM 13

WEEK 1 16
WEEK 2 29
WEEK 3 43
WEEK 4 57
WEEK 5 71
WEEK 6 85


W EE KLY MEAL PLA N
Eat Clean to Stay Lean
The key to staying lean is to eat clean. So many people now a days are doing it the
wrong way. When they want to lose weight, they pick a popular diet which limits
particular food groups or has you eating certain pre-packaged meals. These “fad”
diets are a huge NO NO. Several of them include artificial ingredients which are not
filling and will in turn make you hungrier. Additionally, many of these diets promote
calorie cutting or counting which is NOT sustainable long term. Let’s face it. If you are
too restrictive with your calories, you are going to want to binge eat and ruin all of the
progress you just made. You won’t be able to maintain the diet, and you will eventually
succumb to filling your belly with the delicious unhealthy options you really want.
This brings me back to my point. You need to eat clean to stay lean. In order to do this,
I am not suggesting a fad diet or a calorie counting program you can only keep up with
for a week or so. I am suggesting a clean eating lifestyle change.
Your moderate day should help you fuel your body for some medium difficulty workouts
as well as workouts that may include a post workout cardio session such as high
intensity interval training. Don’t forget to drink plenty of water throughout the day and
it’s important to always include a multi-vitamin balance to ensure you are getting all of
your required micronutrients.
Let’s start with the basics. In order to eat clean, you need to eat clean, healthy foods. This
includes foods like: lean protein, good-for-you carbs and fats, fresh fruits, vegetables -
at least 5-6 times a day. I am a strong believer in you can eat as much as you want to as
long as it is the right foods. I guarantee if you combine this with drinking lots of water and
regular exercise, you can turn your body into a lean mean fighting machine.

Deep Dive Into the Clean Eating Lifestyle
This is a balanced diet that focuses on whole grains, fruits, vegetables, fats, and protein.
Here is a list of what you can eat:
Lean Muscle Menu

Healthy Fats
nuts and seeds, oil used for cooking or salad dressing, butter (and nut butters), olives, and avocados
3-4 servings per day
Fibrous Vegetables
just about anything your mother said you had to eat if you wanted dessert
as many servings as you want
Complex Carbohydrates
whole grains (bread, cereal, pasta), legumes (beans and peas), and tubers (potatoes & other root vegetables)
2-3 servings per day
Milk and Other Dairy Products

which includes all varieties of cheese and yogurt
Fruits
fresh fruit only (no, Starbursts Candy doesn’t count)
2-3 servings a day
Meat and Other Protein

rich foods, including eggs and protein powder
as many servings as you want

What You Can Eat
• Any item on the list above
• Eat enough food per day (around 5-6 small meals a day)
• Eat breakfast every day within an hour of getting up
• Eat lean protein at every meal
• Eat 2-3 servings of complex carbohydrates every day (no refined carbohydrates)
• Have 2-3 servings of healthy fats every day
• Drink 2-3L of water (about 12 8-oz cups) every day and have water be your primary beverage of choice
What You Can’t Eat

• Overprocessed foods, especially white flour and sugar
• Artificial sweeteners
• Sugary beverages
• Alcohol- Occasionally is okay but be mindful of alcohol choice (limit beer as it’s high in carbohydrate count)
• Foods with chemical additives (food dyes, sodium nitrite, etc.)
• Artificial foods (processed cheese slices, deli meat, etc.)

Clean Eating Lifestyle Weekly Example
MONDAY
BREAKFAST SNACK LUNCH
1/2 Cup Old-Fashioned Quick Cooking Oats Greek Yogurt Tossed Spinach Salad with Grilled Chicken
1 Cup of Skim Milk 1/2 of a Banana Scoop of Red Quinoa
Sliced Apples with Walnuts on Top Honey Sliced Avocado
Coffee or Tea 1/4 Cup of Sliced Almonds
SNACK DINNER SNACK

Celery Grilled Salmon 1 Cup of Berries
2 Spoonfuls of Raw Nut Butter Sauteed Onion, Green Pepper,
(No Added Oil / Sugar) and Grape Tomatoes
1 Cup of Brown Rice
TUESDAY
Protein Shake 2 Hard Boiled Eggs Whole Wheat Grilled Chicken Wrap
Handful of Almonds Celery and Carrots
Banana 2 Spoonfuls of Hummus
SNACK DINNER SNACK

Apple Sirloin Steak - 5 oz 1 Orange
2 Spoonfuls of Raw Almond Butter Broccoli
1 Cup of Brown Rice

WEDNESDAY
2 Eggs - Including the Yolk Handful of Almonds Salmon Salad with Cucumbers & Tomatoes
3 Strips of Turkey Bacon Carrots and Celery Sticks 1/2 Cup of Olive Oil & Lemon for Dressing
Coffee or Tea
1 Piece of Whole Wheat Toast
SNACK DINNER SNACK

1 Apple Grilled Halibut 1 Orange
Roasted Vegetables
1 Baked Sweet Potato
THURSDAY
1 Cup of Muesli Protein Shake Brown Rice Sushi - 6 Piece Roll
Sliced Apples and Walnuts on Top
1 Cup of Skim Milk
Coffee or Tea
SNACK DINNER SNACK

2 Hard Boiled Eggs Grilled Cod / Halilbut Filet 1 Apple
Handful Almonds Roasted Asparagus
1 Cup of Quinoa

FRIDAY
1/2 Cup Old-Fashioned Quick Cooking Oats Brown Rice Cakes Grilled Tuna Wrap with Spinach
Sliced Apples and Walnuts on Top 2 Spoonfuls of Roasted Pepper Hummus 1 Apple
1 Cup of Skim Milk
Coffee or Tea
SNACK DINNER SNACK

Protein Shake Grilled Chicken Breast 1 Handful of Almonds
Sweet Potato
Sauteed Spinach
SATURDAY
2 Hardboiled Eggs Greek Yogurt Cooked Turkey Salad
2 Pieces of Turkey Sausage Honey Scoop of Cannellini Beans
Coffee or Tea 10 Almonds 1/4 of an Avocado Sliced
SNACK DINNER SNACK

1 Apple Grilled Chicken 4 Squares of Dark Chocolate
1-2 Cups Whole Wheat
Penne
Mixed Vegetables

SUNDAY
Protein Pancakes - Consists of Protein 1 String Cheese Turkey Burger on a Whole Wheat Bun
Powder, Egg, Cinnamon, and 1/2 Banana Lettuce & Tomato for Topping
Bowl of Fresh Blueberries
SNACK DINNER SNACK

None 1 Grilled Tuna Steak 1 Yogurt
1 Cup of Brown Rice 1 Cup of Appple Slices
1 Cup of Green Beans
Small Garden Salad

10 FOODS THAT HELP BUILD LEAN MUSCLE
THESE ARE SOME OF MY FAVORITES:
EGGS
Eggs are the bomb! I eat them most mornings as they contain high-quality protein, healthy fats, and other important
nutrients like B vitamins and choline. Just 1 egg has 6g protein, 5g fat, 71 calories, and as an added bonus, they taste extra
yummy when served with turkey bacon on the side. At least that’s how Devin likes them! Don’t think of eggs as only a
breakfast food. They make a great snack food to hold you over in between meals too!
SALMON
Salmon is an awesome food to build muscle because it has an incredible amount of protein (around 20g per 100g serving)
and natural Omega- 3 fatty acids. Wild raised and farm raised salmon options are the best (even though they are a bit
pricier). Salmon is essential for healing, growth, maintaining muscle mass, and metabolism. Also, the healthy fat content
in salmon helps you feel fuller longer.
CHICKEN BREAST
I love me some CHICK’N! Chicken breast is lean and has the most protein by weight, making it ideal for people who want
to lose fat. It is a staple food in the clean eating lifestyle. One skinless cooked chicken breast contains 26 grams of high-
quality protein. It also contains generous amounts of B vitamins, niacin, and B6, which is very important if you are active.
TUNA
Tuna is a high-quality protein source with almost no fat. It includes several essential amino acids, and it helps in the
maintenance of lean muscle tissue. One 3-ounce serving contains 20.1 grams of protein, 2.5 grams of fat, and 109
calories. It is also quick, easy, and cheap to buy if you go with the canned options.
LEAN BEEF
Beef is at the top of the list when it comes to the best muscle-building foods. It is packed with dense proteins, essential
amino acids, B-vitamins, minerals, and creatine. Beef also contains a mixture of saturated fat which supports healthy
testosterone levels and heart health. Also… an added benefit… beef is known to lower levels of anxiety and stress! Heck
yes. Solid choice here ladies and gents.

10 FOODS THAT HELP BUILD LEAN MUSCLE
THESE ARE SOME OF MY FAVORITES:
BROWN RICE
Whoever said you should cut all carbohydrates to lose weight was crazy. Good carbohydrates (complex carbs) are
important components of a healthy balanced diet. You need to incorporate carbohydrates in your training routine since
your body uses carbs for energy. Brown rice is great in building lean muscle mass as it packs in 5 grams of protein per
cup, it is high in branched-chain amino acids, and it is filling! Brown rice makes for a great addition to your protein
courses at dinner time.
COTTAGE CHEESE
I know this might sound weird but I love cottage cheese. Now before you start judging me, let me blow your mind with
some interesting facts! One cup of low-fat cottage cheese packs 28 grams of protein and includes the important muscle-
building amino acid, leucine. It also contains live cultures -good bacteria- that will help you breakdown and absorb all the
nutrients you need to build lean muscle mass.
GREEK YOGURT
Speaking of good bacteria, Greek yogurt takes the cake! Greek yogurt offers a ton of high-quality protein and gut boosting
probiotics. It also contains a mixture of fast-digesting whey protein and slow-digesting casein protein. I suggest sticking
with the plain flavors and adding a little honey or fruit to the top as it packs a lot less sugar than the flavored options.
QUINOA
Oh quinoa. I’ll be honest… I didn’t start eating quinoa until a few years ago. First off, I had NO idea what it was (or how to
cook it) and second, I would have never guessed the benefits it offers! Quinoa is a great carbohydrate to give your body
the energy it needs to hit a hard training day. Just 1 cup packs 8 grams of protein and a ton of magnesium and phosphorus.
Magnesium plays a huge role in the function of your muscles and nerves, which we use every time we train.
NUTS
Let’s get nutttttty! Ok, I’m weird. But for real, nuts are the bomb. First off, they make a great grab-and-go snack. They are
also among one of the best sources of plant-based proteins out there (for all my vegans/vegetarians in the house). Also,
they are the perfect blend of protein, fat, fiber, and high-quality calories. If you’re having a hard time packing in enough
calories to drive your muscle gain, eating nuts could be a great way to load in those extra calories and nutrients.

6-WEEK
RIPPED WARRIOR
WORKOUT PROGRAM
PRESENTS
6-WEEK RIPPED WARRIOR

I’ve spent my entire fitness career putting in so much work to help make myself
the best athlete I can be while looking lean and staying strong.
Now it’s your turn to experience the gains!
I’ve developed the best and fastest way to help you build muscle, burn fat, and
transform your body to feel better and stronger than ever before.
This is the Ripped Warrior 6-Week Program!!

WHAT ARE YOU IN FOR
In this program, you’re going to experience a lot of emotions.
You’re gonna wanna quit, but I guarantee you - with hard
work and a genuine commitment, you’re going to get through
this and we’re gonna do this together!
This program will include all of my favorite workouts in a high

intensity fashion. It will include daily videos of your workout
of the day along with a nutrition plan to help keep you on
track and assist you with your transformation.
This plan is built for any age, male and female. Don’t have
much experience in the gym? No worries! I break down every
exercise in my videos so you are never lost! Not only will
these workouts target every muscle group so you’re looking
great, but every day, we will end our training with a fun
challenging circuit that will have you going home feeling like
a million bucks or dead -which in my opinion, is the same.
So if you are looking for a quick way to shed off body fat,
build lean muscle, or start the road in becoming an athlete,
then this plan has everything you need to accomplish that and
more. It’s time to turn yourself into a warrior in fitness and in
life. Let’s begin the 6 week Ripped Warrior program!

WE EK 1 : D AY 1 Chest / Triceps
GET WARM
Everyday we will be completing a warm up. In this warm up I want you going at your own pace. We
want your heart rate high but not over doing it so we aren’t leaving our workout with no energy.
Warm Up with a One Mile Run or 10 Minutes on any Cardio Machine

2 Rounds of
10 Push - Ups
10 Body Squats
10 Body Lunges
10 Shoulder Taps
FLAT BENCH DUMBBELL PRESS SUPER SET TO BODYWEIGHT PUSHUPS
3 Sets
10 Reps Each
1 Minute of Rest between Each Set
INCLINE DUMBBELL PRESS SUPER SET TO CLAPPING PUSHUPS
3 Sets
10 Reps Each

FLAT BENCH PLATE PRESS
3 Sets
10 Reps Each
30 Seconds of Rest between Each Set
BODYWEIGHT DIPS SUPER SET TO TIGER BEND PUSHUPS
2 Sets
10 Reps Each
FINISHER CIRCUIT
Complete 30 seconds of each exercise without taking a break. Once the round is complete, take 30
seconds to catch your breath and drink water. We will be performing 3 rounds total. Let’s get to work!
30 Seconds of Each Exercise

Ball Slams
Jumping Squats
Lateral Hops
Standing Shoulder Press (Dumbbells 10-20lbs Max)
DECOMPRESSION
Hands in Fly Position Thumbs Down In and Out

WE EK 1 : D AY 2 Legs / Abs
WARM UP
20 Body Squats
1 Minute Body Squat Hold
20 Lunges
BARBELL SQUAT SUPER SET TO STEP UPS
3 Sets
15 Reps Each
DUMBBELL STRAIGHT LEG DEADLIFT
3 Sets
15 Reps Each

KETTLEBELL SWING
3 Sets
20 Reps Each
STRAIGHT BAR WALKING LUNGES
3 Sets
24 Reps of Each
PLANK TAPS
2 Sets
1 Minute Each
MED BALL TWISTS
3 Sets
1 Minute Each

FINISHER CIRCUIT - 30 TO 60
Every other exercise, you will perfrom 30 seconds. The exercise in between will be done for 60
seconds. You will have no breaks until the entire circuit is complete. Go at your own pace and have fun!
2 Rounds of Each Exercise
30 Seconds of Sides to Sides
60 Seconds of Body Squats
30 Seconds of Burpees
60 Seconds of Jumping Jacks
DECOMPRESSION
Hands in Fly Position Thumbs Down In and Out

WE EK 1 : D AY 3 Hybrid Training
In this day, you will get a mixture of my explosive workouts that I do to help build my endurance to get me
ready for a fight or a Jiu Jitsu competition, or staying tight for a photoshoot. Try your best and let’s get to work.
WARM UP
Half-Mile Run
Rower for 5 Minutes or 1200 Meters
CIRCUIT 1
Perform each Movement for 30 Seconds for a Total of 2 Rounds with No Breaks in Between
Side to Side Ball Slams
Shadow Boxing Side to Side with Sprawl
Renegade Rows
CIRCUIT 2
Sled Push
Laying Down Ball Throws
Mountain Climbers

CIRCUIT 3
Battle Rope Slams
Plank Rope Slams
Battle Rope Waves
Shadow Boxing with Ropes
DECOMPRESSION
Perform Each Exercise for 30 Seconds

Spine Roll to Wide Leg Stretch and Closed Leg Stretch
Kneeling Spine Wave
Standing Leg Stretch (30 Seconds on Each Leg)
WE EK 1 : D AY 4 Active Rest Day

REST
During your active rest day, I recommend you staying lightly active. You have the option to go on a
light jog no more than 30 minutes or a mellow hike. We want our bodies to still be moving, but not over
doing it since rest is a vital component in transforming your body.

WE EK 1 : D AY 5 Back / Biceps
WARM UP

20 Pull-Up Jumps
10 Push Ups
20 Pull-Up Jumps
10 PushUps
BAR CURL SUPER SET TO BAR REVERSE PUSH-UPS
3 Sets
12 Reps Each
PLANK DUMBBELL CURLS
3 Sets
12 Reps Each

INCLINE BENCH ALTERNATING HAMMER CURLS
3 Sets
8 Reps Each
BARBELL DEADLIFT TO ROW
2 Sets
10 Reps Each
WEIGHTED PULL-UPS
4 Sets
Start with 10 Reps - 2 Less Reps for Each Consecutive Set (10, 8, 6, 4)
SEATED CABLE ROWS
3 Sets
15 Reps Each

FINISHER
Hold a pair of dumbbells in each hand, 10-15lbs each. You will be holding these dumbbells your entire circuit.
Do not place them down until after you are finished. Get ready to feel the burn!!
Standing Dumbbells Jabs

Alternating Lunges
V-Sit Dumbbell Jabs
Lateral Hops
Standing Shoulder Press
Mountain Climbers
Squat Punches
DECOMPRESSION
Needs Resistance Band
Standing Arm Curl to Overhead Stretch - 30 Seconds

Forward Press - 10 Reps
Arm Rotations - 30 Seconds
Arm Rotations Forward - 30 Seconds

WE EK 1 : D AY 6 Shoulder / Abs
WARM UP
2 Rounds - 10 Reps Each

Small Plate Side to Side Rotations
Front Small Plate Raises
STANDING ALTERNATING HAMMER DUMBBELL PRESSES
3 Sets
15 Reps Each
STANDING DUMBBELL FLYS SUPER SET TO DUMBBELL FRONT RAISES
3 Sets
10 Reps Each

BALL PRESS TO SLAM
3 Sets
10 Reps Each
BENDING DUMBBELL FLYS
3 Sets
15 Reps Each
BRIDGE TO SIT UP
3 Sets
20 Reps Each
L - SIT HOLD ( PLANK WALKS TO MOUNTAIN CLIMBERS )
3 Sets
30 - 60 Seconds Each

FINISHER - 300 REPS WORKOUT
Complete 50 reps of each exercise as fast as you can. Each week for the next
3 weeks, your goal is to time and beat your previous time!
50 Reps Each
Battle Rope Slams
Push-Ups
Sit-Ups
Standing Dumbbell Presses
Jumping Squats
Inverted Pull Ups
DECOMPRESSION
Standing Up with Hands Out- Repeat a Few Times
Chair Pose Hold for 10 seconds to Beast Wave Unload to Push-Up Plank Hold for 10 seconds
WE EK 1 : D AY 7 Rest Day
WE EK 2: D AY 1 Hybrid Training
WARM UP
Half-Mile Run
CIRCUIT 1

Renegade Rows
CIRCUIT 2
Sled Push
Mountain Climbers

CIRCUIT 3
Battle Rope Slams
Plank Rope Slams
HYBRID TRAINING DECOMPRESSION
30 Seconds for Each Exercise
Spineroll to Wide Leg Stretch and Closed Leg Stetch

Kneeling Spine Wave
Standing Leg Stretch (Each Leg for 30 Seconds)

WE EK 2: D AY 2 Legs / Abs
WARM UP
20 Body Squats
20 Lunges
3 Sets
15 Reps Each
3 Sets
15 Reps Each

KETTLEBELL SWING
3 Sets
20 Reps Each
3 Sets
24 Reps of Each
PLANK TAPS
2 Sets
1 Minute Each
MED BALL TWISTS
3 Sets
1 Minute Each

DECOMPRESSION
Hipflexor Stretch - 30 Seconds

Hipflexor Stretch to Get Up - 30 Seconds
Split Stance Stretch with Overhead Reach - 30 Seconds
Leg Stretch - 10 Seconds (Each Leg)

WE EK 2: D AY 3 Back / Biceps
WARM UP

20 Pull-Up Jumps
10 Push Ups
20 Pull-Up Jumps
10 PushUps
3 Sets
12 Reps Each
3 Sets
12 Reps Each

3 Sets
8 Reps Each
2 Sets
10 Reps Each
WEIGHTED PULL-UPS
4 Sets
SEATED CABLE ROWS
3 Sets
15 Reps Each

FINISHER

Alternating Lunges
V-Sit Dumbbell Jabs
Lateral Hops
Mountain Climbers
Squat Punches
DECOMPRESSION


WE EK 2: D AY 4 Active Rest Day
REST
WE EK 2: D AY 5 Shoulder / Abs
WARM UP

3 Sets
15 Reps Each
3 Sets
10 Reps Each
BALL PRESS TO SLAM
3 Sets
10 Reps Each
3 Sets
15 Reps Each
BRIDGE TO SIT UP
3 Sets
20 Reps Each

3 Sets
50 Reps Each
Battle Rope Slams
Push-Ups
Sit-Ups
Jumping Squats
Inverted Pull Ups
DECOMPRESSION

WE EK 2: D AY 6 Chest / Triceps
WARM UP

2 Rounds of
10 Push - Ups
10 Body Squats
10 Body Lunges
10 Shoulder Taps
3 Sets
10 Reps Each
3 Sets
10 Reps Each

3 Sets
10 Reps Each
2 Sets
10 Reps Each
FINISHER CIRCUIT

Ball Slams
Jumping Squats
Lateral Hops

DECOMPRESSION
10 Reps
Arm Rotations
Arm Overhead Stretch with Rotation
Arm Raises
Arm Cicles
Arm Ins and OUts
WEEK 2: D AY 7 Rest Day
RELAX

WARM UP

20 Pull-Up Jumps
10 Push Ups
20 Pull-Up Jumps
10 PushUps
3 Sets
12 Reps Each
3 Sets
12 Reps Each

3 Sets
8 Reps Each
2 Sets
10 Reps Each
WEIGHTED PULL-UPS
4 Sets
SEATED CABLE ROWS
3 Sets
15 Reps Each

FINISHER

Alternating Lunges
V-Sit Dumbbell Jabs
Lateral Hops
Mountain Climbers
Squat Punches
DECOMPRESSION


WE EK 3 : D AY 2 Legs / Abs
WARM UP
20 Body Squats
20 Lunges
3 Sets
15 Reps Each
3 Sets
15 Reps Each

KETTLEBELL SWING
3 Sets
20 Reps Each
3 Sets
24 Reps of Each
PLANK TAPS
2 Sets
1 Minute Each
MED BALL TWISTS
3 Sets
1 Minute Each

DECOMPRESSION
Hipflexor Stretch - 30 Seconds

Hipflexor Stretch to Get Up - 30 Seconds
Split Stance Stretch with Overhead Reach - 30 Seconds
Leg Stretch - 10 Seconds (Each Leg)

WARM UP
Half-Mile Run
CIRCUIT 1

Renegade Rows
CIRCUIT 2
Sled Push
Mountain Climbers

CIRCUIT 3
Battle Rope Slams
Plank Rope Slams
HYBRID TRAINING DECOMPRESSION
30 Seconds for Each Exercise
Spineroll to Wide Leg Stretch and Closed Leg Stetch
Kneeling Spine Wave
Standing Leg Stretch (Each Leg for 30 Seconds)

REST
WARM UP

3 Sets
15 Reps Each
3 Sets
10 Reps Each
BALL PRESS TO SLAM
3 Sets
10 Reps Each
3 Sets
15 Reps Each
BRIDGE TO SIT UP
3 Sets
20 Reps Each

3 Sets
50 Reps Each
Battle Rope Slams
Push-Ups
Sit-Ups
Jumping Squats
Inverted Pull Ups
DECOMPRESSION

WARM UP

2 Rounds of
10 Push - Ups
10 Body Squats
10 Body Lunges
10 Shoulder Taps
3 Sets
10 Reps Each
3 Sets
10 Reps Each

3 Sets
10 Reps Each
2 Sets
10 Reps Each
FINISHER CIRCUIT

Ball Slams
Jumping Squats
Lateral Hops

DECOMPRESSION
10 Reps
Arm Rotations
Arm Overhead Stretch with Rotation
Arm Raises
Arm Cicles
Arm Ins and OUts
WEEK 3 : D AY 7 Rest Day
RELAX

WARM UP
1 Round - 10 Reps Each

Body Squats
Push-Ups
Jumping Squats
Shoulder Taps
BATTLE ROPE WAVES TO PLANK ROPE SLAMS
3 Sets
30 Seconds Each
RESISTANCE BAND JUMPS TO BALL THROWS
3 Sets
30 Seconds Each

DUMBBELL SQUAT TO JUMPING SQUAT
3 Sets
10 Reps Each
BOX JUMP TO CLAPPING PUSH-UP
4 Rounds
5 Reps Each
FINISHER CIRCUIT
There will be no breaks until all movements are finished. Good Luck!
Each Movement Will Be Done For 30 Seconds Each
Battle Rope Shadow Boxing
Ball Slam Throws
Lateral Hops to Sprint
Dumbbell Jabs
Dumbbell Jumping Lunges

DECOMPRESSION
Ball Slam Throws
Dumbbell Jabs

WARM UP
2 Rounds of
10 Push-Ups
10 Shoulder Taps
30 Second Plank Hold (Push-Up Position)
CLOSE GRIP DUMBELL PRESSES
4 Sets
12 Reps Each
DUMBBELL ALTERNATING INCLINE BENCH PRESS
4 Sets
12 Reps Each

INCLINE PLATE PRESS SUPER SET TO WIDE PUSH-UPS
3 Sets
12 Reps Each
RESISTANCE BAND PUSH-UPS SUPER SET TO FRONT PRESS WITH RESISTANCE BAND
3 Sets
30 Seconds Each
PLANK TRICEPS EXTENSIONS
3 Sets
15 Reps Each

FINISHER CIRCUIT
After each movement is complete, take a 15 second break and repeat until each exercise is finished.
Dumbbell Rows
KB Swings
Dumbbell Thrusters
KB Clean to Squats
DECOMPRESSION
Walking Plank to Push-Up - 10 Reps
Squat Hold to Reach - 10 Reps
Side Stretch - 1 Minute
Beast Pose Hold - 1 Minute

WARM UP
20 Pull-Up Jumps
10 Push Ups
20 Pull-Up Jumps
10 PushUps
STRAIGHT BAR CURL SUPER CLOSE, STANDARD, WIDE GRIP
3 Sets
5 Reps Each
SPIDER HAMMER CURLS
3 Sets
12 Reps Each

REVERSE STRAIGHT BAR CURLS
3 Sets
12 Reps Each
INCLINE DUMBBELL ALTERNATING ROW
3 Sets
12 Reps Each
DEADLIFT TO PUSH-UPS
3 Sets
10 Reps Each

RENEGADE ROW TO PUSH-UP
3 Sets
10 Reps Each
FINISHER CIRCUIT
Complete each exercise as fast as you can. Remember to use good form and breathe.
Equipment needed: 25-45lb plate and medicine ball
3 Rounds - 10 Reps
Ball Slams
Push-Ups
Jumping Lunges
Plate Front Presses
Plate Squat
DECOMPRESSION


REST
WE EK 4 : D AY 5 Full Body
WARM UP

1 Set - 25 Reps Each
Pull-Up Jumps
Inverted Pull-Ups
Plank Slides
Jumping Squats
STANDING DUMBBELL PRESS SUPER SET TO JUMPING LUNGES
3 Sets
15 Reps Each
DUMBBELL V-SIT JABS SUPER SET TO DUMBBELL SQUATS
3 Sets
12 Reps Each
BENCH HOPS TO DIPS
4 Sets
12 Reps Each
FINISHER CIRCUIT
This finisher is an EMOM which stands for “Every Minute on the Minute.”
You will perform 1 exercise on minute one and then rest until your second minute hits. This EMOM will
be 12 minutes long so pace your reps but be explosive and have good form the entire way through.
Minute One: 20 Over Head Lunges

Minute Two: 20 Box Jumps
DECOMPRESSION
30 Seconds Each
Walking Plank to Wave Unload
Split Stance Stretch to Overhead Reach

WARM UP

BENT OVER LATERAL RAISES
3 Sets
12 Reps Each
INCLINE BENCH DUMBBELL FRONT RAISES
3 Sets
12 Reps Each
KNEELING DUMBBELL PRESSES
3 Sets
15 Reps Each
V-SIT BALL SLAMS
3 Sets
30 Seconds Each
WEIGHTED PLATE PLANK
3 Sets
60 Seconds Each
FINISHER CIRCUIT
2 Sets - 30 Seconds Each - 1 Minute Break
Side to Side Wall Ball Slams
Resistance Band Press
Dumbbell Squat
Kettlebell Swings
Mountain Climbers

DECOMPRESSION
Overhead Band Stretch - 10-15 Seconds
360 Rotation Band Stretch - 30 Seconds
Overhead Band Stretch with Pulses - 30 Seconds

RELAX

WARM UP
2 Rounds of
10 Push-Ups
10 Shoulder Taps
4 Sets
12 Reps Each
4 Sets
12 Reps Each

3 Sets
12 Reps Each
3 Sets
30 Seconds Each
3 Sets
15 Reps Each

RESISTANCE BAND PUSH-UPS SUPER SET TOCIRCUIT
FINISHER FRONT PRESS WITH RESISTANCE BAND
Dumbbell Rows
KB Swings
Dumbbell Thrusters
KB Clean to Squats
DECOMPRESSION

WARM UP
20 Pull-Up Jumps
10 Push Ups
20 Pull-Up Jumps
10 PushUps
3 Sets
5 Reps Each
SPIDER HAMMER CURLS
3 Sets
12 Reps Each

3 Sets
12 Reps Each
3 Sets
12 Reps Each
3 Sets
10 Reps Each

3 Sets
10 Reps Each
FINISHER CIRCUIT
3 Rounds - 10 Reps
Ball Slams
Push-Ups
Jumping Lunges
Plate Front Presses
Plate Squat
DECOMPRESSION


WARM UP

Body Squats
Push-Ups
Jumping Squats
Shoulder Taps
3 Sets
30 Seconds Each
3 Sets
30 Seconds Each

3 Sets
10 Reps Each
4 Rounds
5 Reps Each
FINISHER CIRCUIT
Ball Slam Throws
Dumbbell Jabs

DECOMPRESSION
Ball Slam Throws
Dumbbell Jabs

REST

WARM UP

3 Sets
12 Reps Each
3 Sets
12 Reps Each
3 Sets
15 Reps Each
V-SIT BALL SLAMS
3 Sets
30 Seconds Each
3 Sets
60 Seconds Each
FINISHER CIRCUIT
Dumbbell Squat
Kettlebell Swings
Mountain Climbers

DECOMPRESSION

WARM UP

Pull-Up Jumps
Inverted Pull-Ups
Plank Slides
Jumping Squats
3 Sets
15 Reps Each
3 Sets
12 Reps Each

BENCH HOPS TO DIPS
4 Sets
12 Reps Each
FINISHER CIRCUIT

DECOMPRESSION
30 Seconds Each
WE EK 5 : D AY 7 Rest Day
RELAX

WARM UP

Pull-Up Jumps
Inverted Pull-Ups
Plank Slides
Jumping Squats
3 Sets
15 Reps Each
3 Sets
12 Reps Each

BENCH HOPS TO DIPS
4 Sets
12 Reps Each
FINISHER CIRCUIT

DECOMPRESSION
30 Seconds Each

WARM UP
2 Rounds of
10 Push-Ups
10 Shoulder Taps
4 Sets
12 Reps Each
4 Sets
12 Reps Each

3 Sets
12 Reps Each
3 Sets
30 Seconds Each
3 Sets
15 Reps Each

FINISHER CIRCUIT
Dumbbell Rows
KB Swings
Dumbbell Thrusters
KB Clean to Squats
DECOMPRESSION

WARM UP

Body Squats
Push-Ups
Jumping Squats
Shoulder Taps
3 Sets
30 Seconds Each
3 Sets
30 Seconds Each

3 Sets
10 Reps Each
4 Rounds
5 Reps Each
FINISHER CIRCUIT
Ball Slam Throws
Dumbbell Jabs

DECOMPRESSION
Ball Slam Throws
Dumbbell Jabs

REST

WARM UP
20 Pull-Up Jumps
10 Push Ups
20 Pull-Up Jumps
10 PushUps
3 Sets
5 Reps Each
SPIDER HAMMER CURLS
3 Sets
12 Reps Each

3 Sets
12 Reps Each
3 Sets
12 Reps Each
3 Sets
10 Reps Each

3 Sets
10 Reps Each
FINISHER CIRCUIT
3 Rounds - 10 Reps
Ball Slams
Push-Ups
Jumping Lunges
Plate Front Presses
Plate Squat
DECOMPRESSION


WARM UP

3 Sets
12 Reps Each
3 Sets
12 Reps Each
3 Sets
15 Reps Each
V-SIT BALL SLAMS
3 Sets
30 Seconds Each
3 Sets
60 Seconds Each
FINISHER CIRCUIT
Dumbbell Squat
Kettlebell Swings
Mountain Climbers

DECOMPRESSION
V-SIT BALL SLAMS

RELAX

Mike V

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PRESENTS

WEEKLY MEAL PLAN 3

6 WEEK RIPPED WARRIOR PROGRAM 13

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Lean Muscle Menu

Milk and Other Dairy Products

Meat and Other Protein

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• Any item on the list above

• Eat breakfast every day within an hour of getting up

• Eat lean protein at every meal

• Have 2-3 servings of healthy fats every day

What You Can’t Eat

• Foods with chemical additives (food dyes, sodium nitrite, etc.)

• Artificial foods (processed cheese slices, deli meat, etc.)

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SNACK DINNER SNACK

SNACK DINNER SNACK

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SNACK DINNER SNACK

SNACK DINNER SNACK

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SNACK DINNER SNACK

SNACK DINNER SNACK

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SNACK DINNER SNACK

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6-WEEK RIPPED WARRIOR

Now it’s your turn to experience the gains!

This is the Ripped Warrior 6-Week Program!!

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This program will include all of my favorite workouts in a high

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Warm Up with a One Mile Run or 10 Minutes on any Cardio Machine

FLAT BENCH DUMBBELL PRESS SUPER SET TO BODYWEIGHT PUSHUPS

INCLINE DUMBBELL PRESS SUPER SET TO CLAPPING PUSHUPS

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BODYWEIGHT DIPS SUPER SET TO TIGER BEND PUSHUPS

30 Seconds of Each Exercise

Hands in Fly Position Thumbs Down In and Out

Warm Up with a One Mile Run or 10 Minutes on any Cardio Machine

BARBELL SQUAT SUPER SET TO STEP UPS

DUMBBELL STRAIGHT LEG DEADLIFT

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STRAIGHT BAR WALKING LUNGES

MED BALL TWISTS

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2 Rounds of Each Exercise

30 Seconds of Sides to Sides

60 Seconds of Body Squats

60 Seconds of Jumping Jacks

Hands in Fly Position Thumbs Down In and Out

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Perform Each Exercise for 30 Seconds

WE EK 1 : D AY 4 Active Rest Day

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Warm Up with a One Mile Run or 10 Minutes on any Cardio Machine

BAR CURL SUPER SET TO BAR REVERSE PUSH-UPS

PLANK DUMBBELL CURLS

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