Ripped, Rugged and Dense 2.0

[jax]

Anyone have the workout or maybe some logs? The link to it just brings you to joel marion's site now. I can't find the actual workout anymore

Thanks

[ParanoidAndroid]

This was posted on the men's health forum- http://forums.menshealth.com/eve/for...21/m/474106321

Its a slightly modified version

Monday
Bench Press – 5 sets, 5 reps each
Dumbbell Shoulder Press - 5 sets, 5 reps each

Tuesday
Squats – 5 sets, 5 reps each
Lunges – 5 sets, 5 reps each

Thursday
Chinups/Lat Pulldowns – 5 sets, 5 reps each
Dips/Bench Dips – 5 sets, 5 reps each

Friday
Romainian Deadlifts – 5 sets, 5 reps each
Good Morning’s – 5 sets, 5 reps each

[jax]

Thanks. I think I found the unmodified version as well:

Day 1 (Chest and Biceps)
A1) incline DB Bench Press
A2) Incline Bicep Curls

Day 2 (Quad Dom Legs and Calves)
A1) Narrow Stance Squat
A2) Calve Press in a Leg Press Machine

Day 3 (Back and Triceps)
A1) Pullups
A2) Dips

Day 4 (Hip Dom Legs and Shoulders)
A1) Deadlift
A2) Standing DB Military Press

[kmfisher]

Yeah, that's the unmodified version. Alternating sets w/ 1 minute rest between sets.

I changed incline bicep curls to bent over rows for a little more balance.

[jruck37]

Originally Posted by jax

Thanks. I think I found the unmodified version as well:

Day 1 (Chest and Biceps)
A1) incline DB Bench Press
A2) Incline Bicep Curls

Day 2 (Quad Dom Legs and Calves)
A1) Narrow Stance Squat
A2) Calve Press in a Leg Press Machine

Day 3 (Back and Triceps)
A1) Pullups
A2) Dips

Day 4 (Hip Dom Legs and Shoulders)
A1) Deadlift
A2) Standing DB Military Press

If I remember correctly, off days are optional on this program. Or is that ABBH?

[kong]

Here's Joel's original RR&D article on T-Nation.

I've got the Ripped, Rugged, & Dense 2.0 article saved in Word format. If anyone would like a copy, shoot me a PM and I'll email it to you.

[BjsAust]

Originally Posted by jruck37

If I remember correctly, off days are optional on this program. Or is that ABBH?

Yes, off days optional. The theory is because you're not doing much work each day you can guage your need for recovery for yourself. In other words if you want to skip a rest day, skip it.

Still one of my favorite workouts, just so easy to maintain motivation, and it works well.

[jax]

I'm thinking about tweaking it so the two exercises each day are a split between upper and lower movements so it's more of a full body approach.

Any thoughts or suggestions?

[laxcdn]

I think I have it at www.lax-it.ca/hgm/routines

[kong]

Originally Posted by jax

I'm thinking about tweaking it so the two exercises each day are a split between upper and lower movements so it's more of a full body approach.

Any thoughts or suggestions?

jax,
Are you planning on doing RR&D for fat loss? If so, and you want a full body routine, Joel's Full Body Fat Loss routine is a good one, too. I don't think he's got that one up on his website yet (although I noticed he posted RR&D 2.0 now), but I've got this one in Word format if you want to take a look. It's a little different setup than RR&D, but maybe worth taking a look.

[apurva]

Originally Posted by kong

jax,
Are you planning on doing RR&D for fat loss? If so, and you want a full body routine, Joel's Full Body Fat Loss routine is a good one, too. I don't think he's got that one up on his website yet (although I noticed he posted RR&D 2.0 now), but I've got this one in Word format if you want to take a look. It's a little different setup than RR&D, but maybe worth taking a look.

Can you send to me please? The fat loss Joel Marion WO in Word Doc. apuraja8@hotmail.com or PM.
thanks
AAP

[jax]

Originally Posted by apurva

Can you send to me please? The fat loss Joel Marion WO in Word Doc. apuraja8@hotmail.com or PM.
thanks
AAP

that would be great. if it's not too big you could even cut/paste it into this thread.

as of now, i think i'm going to do rr&d 2.0 (only major change is dropping the incline biceps curls and adding bent over rows). would like to check out full body one as well though.

thanks

[raymond3]

Im not doing RR&D, but my own version of a 5x5. Just switched back to it now...Probably one of my favorite workouts and I feel I have the best results (when cutting).

If I remember right, 'Full body fat loss' is a combo of 3x5 (or maybe 5x5) mixed with 3x12...but not 100%

[kong]

Originally Posted by apurva

Can you send to me please? The fat loss Joel Marion WO in Word Doc. apuraja8@hotmail.com or PM.
thanks
AAP

apurva,
I'll get it to you tonight when I get home from work.

jax,
It's not big at all, but I wouldn't want to post it without Joel's consent. If there's a lot of interest in it being posted, I can email Joel, though.

[apurva]

Originally Posted by kong

apurva,
I'll get it to you tonight when I get home from work.

jax,
It's not big at all, but I wouldn't want to post it without Joel's consent. If there's a lot of interest in it being posted, I can email Joel, though.

Is it the workout he posted on men's fitness titled metabolic mania? if so, you can get that online at mensfitness.com

[kong]

Originally Posted by apurva

Is it the workout he posted on men's fitness titled metabolic mania? if so, you can get that online at mensfitness.com

I'm not familiar with that one, but it could be the same. It's like raymond said; basically

Days 1 & 3 3x5
Days 2 & 4 3x12 - short (30 sec) rest

each day consisting of either horizontal or vertical plane movements paired with hip dominant/quad dominant movements.

[kong]

Originally Posted by apurva

Is it the workout he posted on men's fitness titled metabolic mania? if so, you can get that online at mensfitness.com

I checked that one out, and it is the same workout.
Metabolic Mania