Super shedding routine designed for muscle definition, muscle shaping and fat loss! Hit muscles hard with this ultra slow rep timing!
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
  • Training Level
  • Program Duration10 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Cables, Dumbbells, EZ Bar, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Shock your muscles with this ultra-slow-rep-timing shredding routine! Use this workout to burn fat while maintaining muscle mass. This is a 5 day workout, 5 days on 2 days off.

Workout notes:

  • A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
  • 2 Warm up sets to be completed on 1st exercise per bodypart. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set.
  • Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.
  • Abdominals are performed after each training session
  • 30 Seconds rest between sets
  • IMPORTANT: All sets are completed using 8-1-8 rep timing!

Abdominal Exercises:

As stated above, in this workout you should train your abs at the end of each session. See the table and instructions at the bottom of this page for abdominals.

Workout Schedule:

  • Monday - Shoulders & Abs
  • Tuesday - Arms & Abs
  • Wednesday - Legs & Abs
  • Thursday - Back & Abs
  • Friday - Chest & Abs
  • Saturday - Rest
  • Sunday - Rest

5 Day Super Shredding Routine

Monday - Shoulders

Exercise Sets Reps
Dumbbell Press 8 8
Dumbbell Side Laterals 8 8
Rear Delt Fly 8 8
Barbell Upright Row 8 8

Tuesday - Arms

Exercise Sets Reps
Barbell Preacher Curl 8 8
Seated Dumbbell Curl (alternate arms) 8 8
EZ Bar Close Grip Bench 8 8
Seated Dumbbell Extension (2 arm) 8 8

Wednesday - Legs

Exercise Sets Reps
Hack Squats 8 8
Leg Extension 8 8
Leg Curl 8 8
Dumbbell Stiff Leg Deadlifts 8 8
Seated Calf Raise 8 8

Thursday - Back

Exercise Sets Reps
Barbell Rows 8 8
Lat Pull Down 8 8
V-Bar Pull Down 8 8
Hyper Extension 8 8

Friday - Chest

Exercise Sets Reps
Flat Dumbbell Press 8 8
Incline Dumbbell Press 8 8
Incline Flys 8 8
Cable Crossover 8 8

Abs (After Every Workout)

Exercise Sets Reps
Weighted Crunches* 8 8
Machine Seated Knee Raises** 8 8
Machine Twisting Crunches* 8 8


  • * Pushdown machine with rope
  • ** Bench knee raises with feet in straps on low pulley
josue amaya
Posted on: Sun, 07/03/2016 - 17:14

im doing right now the 21 day routine, and im almost finish that. can i do this routine but instead of doing it a 5 day split workout do this in a 4 day split workout routine, for example: shoulders, legs, chest with triceps and back with biceps.?

Posted on: Mon, 04/20/2015 - 21:56

Hi does your warm up sets count as part of the 8 sets

Posted on: Fri, 01/02/2015 - 09:23

I have a 3 part question. 1. How long should you perform this workout program. Is there a set time frame. 2. Should your body be sore after each phase of the workout. I am noticing that I am not for each body part. 3. By doing this workout will you lose strength in the process. I ask this because I recently tried to flat bench my old weight and it was really struggle to do so.

David Han
Posted on: Thu, 11/13/2014 - 13:15

Hey Steve,

Do you ever switch the workouts per body part weekly? Or keep the same routine?
And for how long until you reach results?

Posted on: Tue, 10/14/2014 - 05:38

This is basically a cutting program. Right? I'm 5'11 240 pounds. I was thinking of doing that 7 set same weight program. To switch my program because ive been doing the same program for a while I've have good gain but your program Looks awesome. Then for the summer time around may id start this cutting program you think would be best in order to have some real ab definition?

Posted on: Mon, 04/21/2014 - 09:18

Can you perform the evening cardio immediately after the work out? I work out in the evening after work and wouldn't have time later on in the day.

Posted on: Mon, 04/21/2014 - 09:02

Can I use as much weight as I can lift, I mean I can only lift low weights for those amount of reps. For example 44 lbs total for a bench press.

Posted on: Thu, 04/03/2014 - 19:24

what are good supplements to take when you are trying to cut fir summer ?

Posted on: Thu, 03/27/2014 - 08:41

hello steve the above workout should we need to maintain the same weights for example 8kg dumbbell for all the 8 sets or should i need to increase the weight each goal is to reduce my fat can you just suggest me

Posted on: Mon, 03/10/2014 - 17:26

hi steve,
I was wondering why there is no deadlifts in this workout and whether I could implement it in my back workout?

Posted on: Wed, 02/12/2014 - 18:29

But 8 sets with 8 reps each? 64 reps per exercise? Ill never finish!

Posted on: Thu, 01/16/2014 - 01:13

hey man me and my friend just started this exercise this week im 19 5'8 and weigh 282. Will this exercise help me lose 80lbs or maybe even more if I keep at it?

Posted on: Mon, 10/28/2013 - 12:07

Hi Steve, how many weeks should i train with this workout?

Posted on: Tue, 09/17/2013 - 06:56

Hi Steve, I want to this workout to shred fat but can you tell me a good diet plan please and can you tell me what protein should I take and what protein shake would you recommend?


Posted on: Fri, 09/13/2013 - 06:46

so were doing 64 reps for each workout
and were doing all the workouts stated for that day... ex monday
4workouts x 64reps

plus were doing 64reps of abs x 3...

All of that on 8-1-8 Timing?

Posted on: Tue, 09/10/2013 - 03:06

Has anyone tried this, is there any good results?
i'm stuck at 14% BF and it dont goes down!! 3 weeks already :/
dont know what 2 do...

Posted on: Wed, 08/28/2013 - 07:20

this workout is just not possible unless you are doing it as a full time job

Posted on: Mon, 08/26/2013 - 12:02

So 8 reps at 17 seconds a rep plus 30 secs rest is 166 seconds per set. 8 sets is 1328 seconds or 22 minutes per exercise. So each weights workout is going to take you 2 hours 35 mins (incl abs). Not for me im afraid

Posted on: Sun, 07/21/2013 - 23:09

does it have to have the rep timing or can it be done just 8 sets of 8 reps?

Posted on: Thu, 06/27/2013 - 22:31

with this 8-1-8 timing i am able to lift only half of the weight that i used to lift previously. is that normal?

Posted on: Mon, 06/17/2013 - 19:22

Hi Steve,

I've decided to give your workout regime a try. Today was day one, and I went and did cardio first and then did the weights. However, i noticed that doing the 8-1-8 was EXTREMELY slow and after two sets became difficult to do without sacrificing form. Now don't get me wrong, at first it felt great to feel the concentrated muscle being used. However, i started to reach fatigue after the third set and struggled to do all eight sets, eventually compromising form. Even after using less weight it was as though i could no longer lift my arms without cramping. Im 5'7 224Ibs and trying to lose weight while gaining strength and definition. Can you give me any advice...?

Btw heres my eating regimen...hope it sounds ok...

7:30am - Take pre-workout supplements
8am - Arrive to gym
10am - Return from gym and make Isopure Protein (Post workout)
Breakfast - 4 egg whites, and a serving of instant oatmeal (apple cinnamon flavor), water
1pm - Handful of almonds, maybe a yogurt w/ water
3pm Lunch - Grilled chicken breast w/ vegetables and/or salad and italian dressing, water
5pm - Can of tuna w/ 1 slice of toast with water
6pm - Go to gym for second cardio
7:30 Dinner - Chicken Breast w/ Vegetables and/or salad again.
9pm - Amp Recover PM then bed.

Im planning on sticking to this for the next two weeks. Do you see any issues?

Thanks in advanced!

Lasitha Vithanage
Posted on: Sat, 05/25/2013 - 10:24

Hi Steve,

My work out routing is below,
Monday : Chest, Triceps & Abs
Tuesday : Shoulder, Back & Biceps
Wednesday : Legs & Abs
Thursday : Same as Monday
Friday : Same as Tuesday
Saturday & Sunday : rest

Kindly comment.


Posted on: Fri, 05/24/2013 - 22:02

I just finished a bulking period I am 5 feet 6 in and I'm currently weighing 180 my bf is 16%. I am looking to cut. A 6 day split is fine with a two day focus on legs. I want to lose as much fat as possible while minimizing muscle loss.

Posted on: Mon, 05/13/2013 - 15:23

i'm 5'10, I currently weight 275 when I was kind of fit I was at 190lbs. my main goal is to lose lots of fat so I can become muscular. I'm 22 years old, in high school I would do lots of bench press. please help. what kind of work out do you think will best work out for me.

Posted on: Tue, 05/07/2013 - 11:14

Has anyone actually done this and can give a results review

Posted on: Fri, 04/19/2013 - 05:26

hey doug i am 21 yrs old 95 kg which is 201 pound and 6 foot 3 and am keen to start shredding and get ripped with abbs is this the ideal program for me for what i want ?? with the right foods
cheers mate

Posted on: Mon, 04/15/2013 - 19:30

How long is this program? 4 week? 8 week? 12 week? Or how long until switching up the exercises? Thanks

Posted on: Tue, 04/09/2013 - 22:00

hi im 5'9 and i weigh 200 lbs. I have been going to the gym for almost a month and my goal is to lose fat and cut down my weight but instead i gained muscle and my weight is still the same......any helpful tips that you can give to me.?????

...pls help

Tom B
Posted on: Mon, 04/08/2013 - 10:27

say you cant do cardio for an hour a day because of an injery i suvered in iraq (torn ACL,MCL,and blown manisicus).i do 10min befor my work out and 10min after. what would you recomend?

Posted on: Sat, 03/02/2013 - 03:13

Hey I was wondering how many weeks you would suggest using this routine?

Posted on: Fri, 02/22/2013 - 10:24

Hello, I am 6'4 285 lbs. I am currently in the middle of a military circuit workout that I am doing to cut fat. My goal is to cut between 20-30 pounds of fat, then I want to build about 10 pounds of muscle. So in other words when all is said and done, I want to weigh about 260 lbs but with definition and bigger muscles. My question is if I wanted to rotate this circuit training and muscle builing workout, what would you recommend for time span on each workout..3 or 4 weeks?

Posted on: Wed, 02/13/2013 - 13:37

Hi Steve, I just want to know few things about the workout.

1) I want to know to know how much time I should spend in gym everyday including cardio and workout and how much rest we should take in between sets. I'm hitting gym 5 days a week from last 6 months but I'm not satisfy with the outcome, I want lean (muscular) body and I'm not really running after the size. I've start taking protin of "ON" and pre-work out 30 mins before going to gym
Here's my schedule:
monday: Shoulder and Biceps
Cardio: 25 mins
shoulder: 5 exercise 2 sets each with 15-12 reps with maximum weight
Biceps : 5 exercise 2 sets each with 15-12 reps with maximum weight
Upper Abs: 10 sets of 25 reps
Sides :5 sets of 30 reps

Tuesday: Chest and triceps
Cycling :20 mins
Chest : 5 exercise 2 sets each with 15-12 reps with maximum weight
Triceps: 5 exercise 2 sets each with 15-12 reps with maximum weight
Lower abs : 10 sets of 30

Wednesday: Thighs and Back :
cardio :20 mins

Back : 5 exercise 2 sets each with 15-12 reps with maximum weight
Thighs: 4 exercise 2 sets each with 15-12 reps with maximum weight

Thursday: Mix exercise combination of 2 exercise with 30 seconds of rest in between
cardio:30 mins
In total 5 sets (10 exercise in total) with a maximum reps 20-25 ) average weight
Upper abs: 8 sets 30 reps each

Friday :Chest and Triceps
Chest : 5 exercise 2 sets each with 20-25 reps with average weight
Triceps: 5 exercise 2 sets each with 20-25 reps with average weight
mixture of upper, lower abs and sides

2) Want to know about the diet,(i'm a pure vegetarian) how to manage bcoz I'm working in the night shift and i dont have lot of time to sleep and eat. I work in call centre where i have to be on my toes for 9 hours and traveling of 3 hours.

Advise me for the supplements if I have to take any ?


Posted on: Tue, 02/05/2013 - 21:30

What if I do
1 hr cardio
Shoulders & triceps
1/2 hr abs

1 hr cardio
Legs & biceps
1/2 hr. abs

1 hr cardio
Chest & back
1/2 hr abs

My goal is to loose weight
My goal is to loose weight

Posted on: Thu, 01/31/2013 - 14:41

Should the late night cardio be after dinner ? And can we eat anything after te cardio session ?

Posted on: Wed, 01/09/2013 - 23:23

Hey Steve,

I am a make 6' 200 lbs I want to use this routine to shred down to 180 while losing fat and gaining muscle.
What kind of a diet would you recommend and how many calories per day?

Thank you

Posted on: Tue, 12/11/2012 - 17:59

How many weeks would you recommend this exercise for?

Posted on: Mon, 12/03/2012 - 19:50

Following this workout properly would mean close to 20 mins to each workout witch means you would need about 80 mins for the first day weight only workout, not including any cardio or abs. I like the look of the routines but 2 - 2 1/2 hours a days is too much for my work schedule any ideas? I think the 8-1-8 is a little long?

Posted on: Sat, 12/01/2012 - 11:08

The flyers give my shoulders some problems. Is there something that may be wrong with my form or is there an exercise I can do in place of it?

Jessie J.
Posted on: Fri, 10/26/2012 - 21:10

Is this a good workout for a woman that trying to lose about 25 lbs and tone up?

cody terry
Posted on: Tue, 10/09/2012 - 14:21

this looks intense for someone of my 160 pounds

Posted on: Sat, 10/06/2012 - 03:17

Wow, the volume is crazy here. Good way to shock the body, but you would be working out for a substantial amount of time per day :\

Posted on: Thu, 10/04/2012 - 18:37

Hey steve,

Would working the abs everyday be over working them? Aren't they the easiest muscle group to over-work? My abs are really sore all week after one workout so should I be resting them?

Posted on: Sun, 09/16/2012 - 15:10

Hello, I am 6 feet tall and about 270lbs. I would like to drop 50 lbs and build muscle. Is this a good workout routine to achieve my goal?

Posted on: Wed, 09/05/2012 - 18:46

for how much week do you do this routine im a 15 year old guy and i have been training 1 year what do you recomend???

Posted on: Fri, 08/24/2012 - 13:32

Hi Doug,

How long is the rest between sets for this routine?
My current diet prescribed by my doctor is 30g of carbs on no workout days and 50g on workout days. Should I keep this ratio?
Thank you!


Posted on: Thu, 08/23/2012 - 01:47

Would you recommend a 3-4 time a week workout?

Posted on: Fri, 08/17/2012 - 20:31

Am 16, 5'10" and i weigh 150 pounds am try to lose about 15 pounds of fat. i was wondering if it would be possible with this exercise in 3-4 weeks time?

Posted on: Thu, 08/02/2012 - 07:18

Hi,Im 5"10 187 16.5%bf i've been working out for about 4 years on and off and now i have been on for 5 months for bulking and strengh...
Im happy enough at the moment with my size but would now like to do some cutting for the first time and was wondering what you'd recommend... Doug's super shedding routine or Doug's 5 day high definition routine?

Thank You!!

Posted on: Wed, 08/01/2012 - 00:36

I need help, I need to gain mass for wrestling. I weight 200 and wrestle 285 cuz im the strongest i need more muscle and power as well have tone, I can only workout for 4x a week.What workout would you do for this?


Posted on: Tue, 07/24/2012 - 18:13

Hey steve, right now im doing muscles 3 times a week. Monday, wednesday, and friday. I do chest back and shoulders one muscle day and arms and legs on another muscle day. I rest tuesday, thursday and sat and sunday. I do failure to fatigue. Two warm ups and one actually max weight rep. I think I need to change it up. What do you recommend?