The Fundamental Seven: Exercises That Will Get You Ripped

Exercises That Will Make You Ripped

Are you looking for an effective way to get ripped? Look no further: “The Fundamental Seven” exercises have been used by athletes for centuries, and will help you achieve your ideal body in no time.

Whether you're an old hand at the gym or just starting to explore the world of fitness, these exercises are the cornerstone of a robust workout regimen.

From push-ups to deadlifts, they'll challenge every muscle group and help you reach the peak of physical fitness.

So what are you waiting for? Let's dive in and explore the power of ‘The Fundamental 7‘!

1. Push-Ups

Push-ups are your ticket to sculpting a strong, impressive physique. They're the golden key that unlocks your strength and power.

This exercise is a real powerhouse when it comes to building strength in your upper body. It's like a full-service workout for your chest, triceps, and shoulders, hitting all the major muscles.

Plus, you can modify them to suit any fitness level. Start with regular push-ups and progress to weighted push-ups or plyometric push-ups when you're ready.

Push-ups also help improve posture by strengthening back muscles that naturally pull your shoulders back. By improving posture, you'll look taller and more confident.

To get the most out of push-ups, make sure you do them correctly. Keep your body straight from head to heels. No sagging in the middle! If needed, start with bent knee push-ups until you build enough core strength for regular ones.

Aim for three sets of 10 reps each day with proper form for best results. Gradually increase reps as you become stronger over time! As an added bonus, push-ups don't require any equipment so you can do them anywhere – at home or even on vacation!

Push-ups are a great way to get leaner arms and toned abs without expensive gym membership fees or fancy equipment! With dedication and consistency, this simple exercise will help transform your body into something extraordinary.

Onward now – it's time to tackle another essential exercise: Pull-Ups!

2. Pull-Ups

Doing pull-ups is a great way to build upper body strength and sculpt your muscles – giving you that chiselled look.

Pull-ups engage multiple muscle groups in the arms, back, and shoulders simultaneously, making them an excellent way to start building muscle.

Not only do they increase your overall strength, but powerful pull ups can also help tone your arms and improve posture. To get the most out of this exercise, focus on proper form – starting with a full extension at the bottom of each rep.

Make sure to keep your core tight throughout the motion and squeeze your shoulder blades together at the top of each rep for maximum effect. Using variation such as wide grip or chin ups can also help target different areas of the back for increased strength gains.

Pull-ups are one of the cornerstones of any workout routine designed to get ripped – making them essential exercises for anyone looking to increase their strength and physique.

Now that you know how to properly execute pull-ups, it's time to move onto our next exercise: squats!

3. Squats

Squats are a great exercise to help you get ripped. You can do them with just your bodyweight, or you can use weights like a barbell to build muscle.

If you're new to strength training, start with bodyweight squats.

Once you're ready for more challenge, increase the intensity of your workout with barbell squats.

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A. Bodyweight Squats

Ready to give your legs an intense workout? Then bodyweight squats are the way to go!

These squats are so versatile! You don't need any equipment to do them and you can pretty much do them anywhere.

They're a fantastic choice if you love working out at home or if you're someone who enjoys exercising in the great outdoors.

The form of the bodyweight squat is key to getting the most out of it – here are five tips for perfecting your technique:

  • Stand with feet shoulder-width apart, toes pointing out slightly.
  • Keep your chest up and back straight throughout the movement.
  • Bend at the knees and hips as if you're sitting down into a chair.
  • Lower until your thighs are parallel with the ground.
  • Push through your heels to stand back up again.

Bodyweight squats also offer plenty of variations that can help you build strength and muscle endurance in different ways. From single-leg movements such as pistol squats, to weighted options like goblet squats, there's something for everyone.

With all these choices available, there's no excuse not to add this essential move into your routine. To take your leg training even further, move onto barbell squats next!

B. Barbell Squats

Barbell squats are a must for anyone looking to take their leg training to the next level! This is because barbell squats are one of the most effective exercises for both muscle gain and core strength.

The exercise can be done with either an empty or loaded barbell, and it works all major muscles in the lower body.

Squatting with a barbell allows you to lift heavier weight than bodyweight squats alone, which helps to increase strength and muscle mass.

It also challenges your balance and core stability since you need to maintain good posture while lifting heavy weights.

The benefits of barbell squats include increased muscle size, improved bone density, better balance and coordination, reduced risk of injury, improved posture, increased metabolism rate and calorie burning potential.

Plus, this exercise can help build discipline by pushing yourself beyond what you thought was possible when it comes to physical performance.

With regular practice of proper form in performing the move, you'll be able to reap these amazing benefits in no time!

To wrap up this section on barbell squats– they're essential for any fitness enthusiast looking for serious muscle gain and core strength; transitioning into lunges will further help build leg power.

4. Lunges

A classic lower-body exercise, lunges are a great way to build strength and tone the muscles.

They can be done in many different variations, like walking lunges or reverse lunges.

Doing these exercises regularly can help develop strength and balance in your legs, glutes, hips, and core.

Lunges also have mental benefits; since they require you to focus on proper form throughout each rep, it can help improve concentration levels while improving muscular endurance.

One of the main benefits of doing lunge exercises is that they target multiple muscle groups at once.

The quadriceps and hamstrings are worked when you perform a basic lunge exercise, but other muscles like the glutes and hip flexors are used as well.

This makes them an efficient way to build overall leg strength quickly without having to do too much work.

Additionally, lunges are a great way to increase flexibility in the hips which is important for day-to-day activities such as walking or running.

Lunges don't take up too much time either; just five minutes spent doing various lunge variations per day is enough to see noticeable results over time.

With regular practice and mindful execution of each rep, you'll soon notice increased muscle tone and improved posture with little effort required on your part! Moving onto deadlifts next will allow you to further strengthen your legs even more!

5. Deadlifts

Deadlifts are an incredibly effective way to build strength and muscle – they'll have you feeling strong in no time!

As part of your routine planning, deadlifts target a number of major muscle groups, including the glutes, quadriceps, hamstrings, and lats.

To maximize the total-body benefits of this exercise, it's important to maintain proper form throughout the lift.

When done correctly, deadlifts engage several muscles at once for a compound movement that helps improve muscular strength and develops coordination between multiple muscle groups.

When performing a deadlift, start with your feet shoulder-width apart and bend your knees slightly so that you can grab the barbell from the floor. Be sure to keep your back straight while engaging your core muscles during the lift.

Drive through your heels as you stand up with a straight torso until you reach full extension at the top of the move – hold this position for one or two seconds before lowering back down in a controlled motion.

Remember to take slow breaths in and out as you complete each rep; this will help ensure proper oxygen exchange during intense bouts of exercise.

To get even more out of this powerful exercise, try adding weight incrementally over time so that you can progress further into mastery of these movements – no matter what level you're starting from!

Doing so will not only increase muscular strength but also boost overall physical fitness levels while building lean mass all over your body.

With regular practice, those looking to gain ripped muscles can benefit greatly from deadlifts as part of their essential 8 workout plan!

Now let's move onto bench press – another great tool for achieving maximum gains quickly!

6. Bench Press

The bench press is an excellent compound exercise to build strength and muscle mass, offering a challenging workout for your upper body muscles.

It targets the chest, shoulders, triceps, and core muscles while also helping you improve coordination and balance.

Here are some advantages of incorporating the bench press into your routine:

  • Develops overall upper body strength
  • Enhances shoulder stability
  • Provides a great base for other exercises

Form is essential when it comes to doing this exercise correctly and safely.

Keeping your feet flat on the floor throughout the entire movement helps maintain balance and ensures proper form.

Additionally, make sure that your wrists are straight throughout the lift to avoid injury.

Lastly, keep your eyes focused on the barbell above to ensure that it's traveling in a straight line during each repetition.

With these tips in mind, you can maximize performance while minimizing risk of injury when performing this popular exercise.

Transitioning into burpees now, another important element of any effective training program…

7. Burpees

Take your workout to the next level with burpees — an exhilarating way to work up a sweat and tone up!

Burpees are a full-body exercise that will build strength, endurance, and agility.

This exercise has several variations that target different muscle groups so you can tailor it to reach your fitness goals.

Variation Benefits
Standard Burpee Builds muscular strength and stamina in the entire body including legs, arms, chest, shoulders, abs & back. Also increases flexibility and balance.
Push Up Burpee Targets the upper body muscles with added push ups during the burpees which require more strength & endurance than standard burpees. Improves arm & shoulder stability as well as core strength.
Jumping Jack Burpee Increases both speed and power by incorporating jumping jacks into each rep of the burpee. Enhances coordination while also improving cardiovascular conditioning.


Burpees are one of those exercises that most people dread but they provide many benefits for participants who stick with them over time.

They help improve muscular endurance, increase metabolic rate for fat burning potential, stimulate bone density improvement over time plus improve overall athleticism due to its full body approach when executed correctly.

Furthermore, they challenge both aerobic capacity as well as anaerobic capacity depending on how fast you choose to do them so you can adjust intensity according to your goals or preferences at any given time making this exercise extremely versatile and effective in helping you become fitter and stronger all rounder!

Frequently Asked Questions

What is the best diet for getting ripped?

Eating clean and engaging in high-intensity exercise is the best way to get ripped.

Eating a balanced diet that includes lean proteins, complex carbohydrates, fruits, and vegetables can help you reach your fitness goals quicker.

Make sure to include healthy fats such as nuts, seeds, avocado, and olive oil for added energy.

High-intensity exercises such as sprints, burpees, and jumping squats will also give your body a powerful workout. This will help you achieve ripped muscles in no time.

How much rest should I take between workouts?

Exercising to get ripped is a lot like a high-stakes game of chess. Proper form and intervals between sets are the pieces you have to strategize with in order to come out on top.

Taking the right amount of rest between workouts is an essential part of this strategy, as it allows your body time to recover and build strength for your next session.

Generally speaking, most fitness experts recommend resting one to two days after a strenuous workout, or 48 hours at least before repeating the same exercise again.

This gives your body enough time to recuperate without sacrificing any momentum in terms of getting ripped.

What are the best supplements to take to get ripped?

You want to get ripped, and taking the right supplements can help you reach your goal. Pre-workout supplements are designed to give you an extra energy boost before a workout, while post-workout nutrition helps restore your body's energy levels after exercise.

Both can be beneficial in helping achieve fitness goals and support muscle growth. Look for products that contain natural ingredients, such as whey protein isolate, creatine monohydrate, and BCAAs (branched chain amino acids).

Choose a complete supplement stack that meets all of your needs and supports your desired results.

How long does it take to see results?

Getting ripped isn't easy, but if you stick to your plan and minimize stress, you can start seeing results in as little as 8 weeks.

Everyone's body works differently, so it's important to keep a positive attitude and have realistic expectations of yourself when embarking on this journey.

Setting achievable goals for yourself will help you stay motivated and ensure that you are making steady progress towards reaching your ideal physique.

It's also important to remember that consistency is key. The more consistently you stick with your plan, the quicker you'll be able to reap the rewards of all your hard work!

What should I do if I have an injury?

If you have an injury, it's important to take proper safety precautions to prevent further damage.

Talk to your doctor or physical therapist about modified exercises that can help you stay active and continue building strength without putting too much strain on your body.

Consider adding activities like swimming or yoga into your routine as these are low-impact workouts that will still help you build muscle while allowing the injured area time to heal.

Make sure to listen to your body and always stay within any restrictions that may be necessary for a safe and successful recovery.


If you're looking to get ripped, these eight exercises are essential for achieving your goals.

While getting ripped won't happen overnight, if you stick with these routines and stay consistent, you'll be sure to have the body of your dreams in no time!

Just remember: it takes hard work and dedication to get that rock-solid physique.

So don't give up when it gets tough – push through those last few reps and you'll thank yourself later!

And hey, maybe even treat yourself with a cheat meal every once in awhile – after all, abs are made in the kitchen but achieved in the gym!

Jerry Connel is a fully qualified nutritionist and personal trainer. He is also currently undertaking a Ph.D. in Food Science at Oregon State University in the US. He has been a keen bodybuilder throughout his adulthood and is well-versed with health supplements.