all the muscle groups in the body with the following exercises: Obviously, you can swap these exercises around; do a pull-up instead of a row or do an incline bench press instead of a shoulder press. Getting these core movements in, however, will keep you on top of your game. Divide these up into either a full-body program performed two to three times each week or an upper/lower split performed four days each week, trying to keep it to a maximum of 15 sets per workout if you're doing upper/lower, and 20-25 if you're doing full body. To maintain your muscle glycogen from workout to workout (for those who are doing a low-carb approach and not eating very many carbs elsewhere in their diet), consume 5 grams of carbs per 2 sets during the pre/post-workout period). Cardio component To round out your workout to get ripped, we have the cardio component. Now, when it comes to cardio, you want to do as little as you can get away with in order to get the results you're looking for. Problems will start to occur when you begin doing hour-long cardio sessions combined with your already intense lifting workouts, both coupled with a reduced calorie intake. The issue with doing long, moderately paced cardio is that at some point you will likely start to plateau as far as fat loss is concerned, which then means you'll either have to up the cardio again or further reduce your calories. If you're already eating