The Ripped Artiste Routine (My Most Perfect Workout Ever Created)

About this video

• Video Title: The Ripped Artiste Routine (My Most Perfect Workout Ever Created)
• Channel: Kinobody
• Speakers: [None explicitly named, but the content is delivered by a single male speaker]
• Duration: 17:18

Overview

This video presents the "Ripped Artiste Routine," a minimalist workout program designed for maximum effectiveness and minimal burnout. The creator emphasizes a philosophy of "coming in stronger" rather than just "training harder," advocating for a focused approach to build muscle and get lean. The routine involves three low-volume workouts per week: two for upper body and one for lower body, with specific exercise recommendations and progression strategies.

Key takeaways

• Hyper-minimalist Approach: The routine consists of only three workouts per week (two upper, one lower) to prevent burnout and maximize results.
• "Come In Stronger" Philosophy: The focus is on progressive overload and becoming measurably stronger each session, rather than simply training harder or longer.
• Workout Structure:
  • Monday (Upper Body): Focuses on chest press (incline press), biceps, triceps, and lateral raises.
  • Friday (Upper Body): Focuses on shoulder press, pulling movements, chest flyes, and rear delt work.
  • Wednesday (Lower Body): Includes exercises like Bulgarian split squats, leg extensions, and Romanian deadlifts/leg curls, with a focus on functional strength rather than excessive size.
• Progression Strategy: The primary method of progression is increasing reps within a target range (e.g., 6-8, 8-10, 10-12) or adding weight once the rep target is achieved.
• Exercise Selection Rationale: Exercises are chosen for their effectiveness in building muscle and creating mechanical tension with minimal systemic fatigue. Machines are favored for certain movements to allow for pushing closer to failure with less burnout.
• Adaptation for Gender: While the core routine is presented, the speaker notes that women may benefit from training legs twice a week to lean into greater lower body development for a more attractive silhouette.
• Long-Term Application: The routine is designed to be sustainable for years, with the option to change specific movements to overcome plateaus.

The weekly workout split is structured as follows:

• Upper Body: Two sessions per week (recommended for Monday and Friday).
• Lower Body: One session per week (recommended for Wednesday).

The speaker notes that while men typically train legs once a week in this routine, women might benefit from hitting legs twice a week to focus on lower body development.

For lifts that are not using the reverse pyramid scheme, the general set and rep scheme is:

• Three sets
• Rep ranges:
  • First set: 6 to 8 reps
  • Second set: 8 to 10 reps
  • Third set: 10 to 12 reps

Full rest periods are recommended between these sets. The speaker also mentions that for certain exercises like biceps curls and tricep pushdowns, the rep ranges are similar: 6-8, then 8-10, then 10-12. For chest flies and lateral raises, it's typically 8-12 reps.

The video discusses weight in the context of progression and set schemes:

• Progression: The primary goal is to get stronger. This means either increasing your reps within the target range or adding weight once you hit the top of the rep range. For example, if you're aiming for 6-8 reps on your incline press and you hit 8 reps, the next workout you would increase the weight and start back at 6 reps, working your way up to 8 again.
• Set Scheme (Non-Reverse Pyramid): For the main compound lifts where a reverse pyramid isn't explicitly stated, the approach is to perform sets with decreasing weight and increasing reps. The first set is the heaviest (6-8 reps), followed by a slightly lighter second set (8-10 reps), and then a third set with even lighter weight (10-12 reps). Full rest is taken between these sets.
• Machine Presses: The speaker prefers machine presses for exercises like the incline press because they allow him to push harder with less systemic fatigue and mental burnout, facilitating better progressive overload.
• Shoulder Presses: For shoulder presses, the scheme is also three sets: 6-8 reps (heavy), followed by 8-10 reps with 10% lighter weight, and then 10-12 reps with even lighter weight.
• Pulling Movements: Similar to shoulder presses, pulling movements follow the 6-8, 8-10, 10-12 rep structure with progressive weight reduction between sets.
• Lateral Raises and Rear Delts: These isolation exercises typically use a rep range of 8-12 reps. The speaker mentions doing two sets for rear delts, with rep ranges like 8-10 and 10-12.

In essence, the weight used is always relative to your strength in a given rep range, with the overarching principle being to progressively increase the challenge over time, either by adding weight or increasing repetitions.