Mark RosenbergAdvanced lifters with solid technique wanting focused squat/bench/deadlift PRs.
Rip And Tear was designed to sharpen the big three (squat, bench, deadlift) by combining high training frequency with heavy, low-rep work across 12 weeks. Mark refined it to help athletes convert accumulated size/fitness into maximal strength and contest-ready technique, emphasizing repetition at near-max loads to polish groove and confidence under heavy bars.
프로그램 구성
12-week plan centered on the Big Three with 3–4 training days per week (program listings show a 4-day template). Each week mixes very heavy, low-rep main sets for squat/bench/deadlift with planned accessory work to address weaknesses and maintain size. Progression is block-based: intensity stays high while volume is managed—frequent practice of competition lifts plus targeted accessory supersets or single-joint work. Suited to garage/full gym setups; downloadable guide/spreadsheet available.
Chest
LegsChestLegsChestLegsLegs- Prioritize technique—heavy sets must keep safe bar path.
- Warm thoroughly (mobility + ramp sets) before top sets.
- Track RPE or % to avoid blind jumps—small, consistent progression.
- Use accessories to fix sticking points (hip drive, lockout, triceps).
- Sleep, nutrition, and deloads matter—this program stresses CNS; schedule a recovery week if performance stalls.
- Log sessions and adjust accessory volume if fatigue accumulates.
- 1RM이 100kg인 경우
- "80%"로 표기된 세트는 80kg을 들라는 의미입니다.
Mark Rosenberg is a coach who specializes in powerlifting and high-intensity strength training, particularly designing programs that focus on the main lifts such as squats, bench press, and deadlifts. His approach follows a clear framework of "high frequency, high intensity, low repetition," and he programs specifically for experienced lifters looking to achieve PRs (personal records).
