Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration8 weeks
- Days Per Week5
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
The last few months have been great for many of us in the iron game.
We’ve upped the calories as well as the weights and the result has been new found mass and power.
I hope you’ve had fun with that but now spring is here which means summer isn’t far behind.
The jackets go away and the tank tops come out to play.
So now our focus needs to be on taking that foundation we’ve built since Thanksgiving and sculpting it out so come June we can reveal our ultimate physique.
You ready for this eight week program? I thought so. Let’s go.
Recommended: Need help losing fat? Take our Free Fat Loss Course
Weight Training
While you might not be using the extra plates and bigger dumbbells like you were during your bulk, you will still be going heavy and upping the intensity. This five day split won’t be a traditional program. You’re going to push yourself in a variety of ways to develop that muscle while etching out the detail that you need to create that shredded look.
Related: Tank Top Workout - 4 Day Muscle Building Split
This means supersets, forced reps, drop sets, holds, and rest-pause training. For those of you that need to know:
Supersets: 2 exercises performed back to back without rest.
Forced Reps: Having a partner or spotter help you lift the weight while you lower it yourself under control.
Drop Sets: Upon failure, reduce the weight you’re using and continue your set until you reach your desired rep range or failure.
Holds: Upon completing the set, you hold the weight with muscles contracted until failure.
Rest-Pause Set: Upon failure, rest for 10-15 seconds and continue your set until you reach failure again or reach your desired rep range.
Outside of your warm-up sets, there isn’t a single straight set in this program. This not only increases the intensity to help bring out the best in your muscles, it also will help you burn more calories.
Rest Periods
This is an eight week program. The rest periods change over the course of the eight weeks. This means every time you step in the gym, you’re going to have to bring it because the rest time will gradually decrease.
- Weeks 1 and 2 – 2 minutes rest between sets.
- Weeks 3 and 4 – 90 seconds rest between sets.
- Weeks 5 and 6 – 60 seconds rest between sets.
- Weeks 7 and 8 – 45 seconds rest between sets.
Day 1: Chest & Abs
| Exercise | Warm up Sets | Work Sets | Intensity Method |
|---|---|---|---|
| 1. Incline Barbell Bench Press | 2x8-10 | 3x10 | 2-3 forced reps |
| 2. Dumbbell Fly | 1x10 | 3x10-12 | Drop sets |
| 3. Weighted Dip | 1x10 | 3x10-12 | Rest-pause |
| 4. Pec-Deck | 1x10 | 3x12 | Holds on last rep |
| 5a. Cable Crossover | - | 3x12 | Superset |
| 5b. Pushup | - | 3x12 | - |
| 6. Hanging Leg Raise | - | 3x12 | Holds on last rep |
| 7a. Decline Situp | - | 3x15 | Superset |
| 7b. Side Bends | - | 3x15 | - |
| 8. Plank | - | 3xfailure | - |
| 9. Rope Crunch | - | 3x15 | Drop sets |
Day 2: Back
| Exercise | Warm up Sets | Work Sets | Intensity Method |
|---|---|---|---|
| 1. Neutral Grip Pullups | 2x8-10 | 3xfailure | Rest-pause |
| 2. Bent Over Barbell Row | 1x10 | 3x10-12 | Holds on last rep |
| 3a. Reverse Grip Pulldown | 1x10 | 3x8-10 | Superset |
| 3b. Straight Arm Pulldown | 1x10 | 3x8-10 | - |
| 4. Wide Grip Seated Row | 1x10 | 3x12 | 2-3 forced reps |
| 5. Rack Deadlift | 1x10 | 3x15 | Drop sets |
Day 3: Shoulders
| Exercise | Warm up Sets | Work Sets | Intensity Method |
|---|---|---|---|
| 1a. Upright Row | 1x10 | 3x10 | Superset |
| 1b. Seated Lateral Raise | 1x10 | 3x10 | - |
| 2. Seated Smith Machine Shoulder Press | 1x10 | 3x10-12 | Drop sets |
| 3. Front Plate Raise | 1x10 | 3x12 | 2-3 forced reps |
| 4. High Rope Face Pull | 1x10 | 3x12 | Rest-pause |
Day 4: Arms
| Exercise | Warm up Sets | Work Sets | Intensity Method |
|---|---|---|---|
| 1. EZ Bar Preacher Curl | 1x10 | 3x10-12 | 2-3 forced reps |
| 2. Close Grip Bench Press | 1x10 | 3x10-12 | Rest-pause |
| 3. Hammer Curl | 1x10 | 3x12 | Drop sets |
| 4. Overhead Rope Extension | 1x10 | 3x12 | Holds on last rep |
| 5a. Standing Cable Curl | 1x10 | 3x15 | Superset |
| 5b. Reverse Grip Pushdown | 1x10 | 3x15 | - |
Day 5: Legs
| Exercise | Warm up Sets | Work Sets | Intensity Method |
|---|---|---|---|
| 1. Squat | 1x10 | 3x8-10 | Rest-pause |
| 2. Leg Press | 1x15 | 3x15 | Drop sets |
| 3. Single Leg Extension | 1x15 | 3x15 | Holds on last rep |
| 4a. Stiff-Legged Deadlift | 1x15 | 3x15 | Superset |
| 4b. Seated Leg Curl | 1x15 | 3x15 | - |
| 5. Lying Leg Curl | 1x15 | 3x15 | Forced reps |
| 6a. Standing Calf Raise | 1x20 | 3x20 | Superset |
| 6b. Seated Calf Raise | 1x20 | 3x20 | - |
Cardio
Cardio will be performed High Intensity Interval Training (HIIT Style) for 20 total minutes. If possible, perform your cardio separate but if you must do it when training, do it post-weight training when glycogen storages are depleted.
Related: Fast Shred Program - 4 Day Compound Set Workout Split
Here’s your format for HIIT:
- 2 minute warm-up
- 30 seconds all-out effort followed by 90 seconds low-moderate effort.
- Repeat for a total of 8 rounds.
- 2 minute cool down.
You can do any form of cardio you like but my personal recommendations are elliptical, walking/sprinting, and boxing/kickboxing with the heavy bag. Alternate which forms of cardio you do so the program stays interesting and will challenge you in different ways.
HIIT cardio can be performed 3-4 times a week or as you see fit based on your individual goals.
168 Comments
Should I use heavier weights when doing the forced reps vs the normal work sets? And should I use less weight for the warm ups?
Yes and yes. Just make sure you're spotted during the forced reps.
Hello M&S team!
Excited to start this program. Hopefully I’ll get lean by losing my weight and bf.
Can you please guide me on nutrition and supplement for the same. Thank you.
Hi, Suresh! Thank you for reading M&S. Fat loss guide is below. Your supplement list will be on that link as well.
https://www.muscleandstrength.com/expert-guides/fat-loss
I completed this workout and would like to share a picture of my results.
Hi, Adam. We can't do photos in the comments section, but if you post them to social media, you can tag @muscleandstrength and me @rocklockridge, and we'll see them. Hope you saw the results you were looking for!
So week one workouts will be the same as week 8 workouts just with higher intensity?
Correct.
On back day, do you Superset the last 4 exercises?
And on shoulder day do you Superset all workout?
If you see letters next to the numbers, they are supersets. Everything else is straight sets. Hope this helps!
Hi,
I have some fat in my stomach and my legs. I work out 6 times per week and do like 10-15 minutes of cardio before and after my workout. I was wondering if I could get lean in 7 weeks because I have a trip in a month or two and I want to look good on the trip.
Thank you
This program will help you get leaner in seven weeks for sure. You may not lose everything you have. I can't see you so it would be impossible to make that prediction, but I think upping the cardio to 30 minutes post workout and making sure the diet is on point will go a long way.
Hi,
Any advice for adapting this programme to be a PPL split? I am just finishing the 12 week programme 6 day ppl split alongside a bulk and I'm looking to use this programme to cut. However, I prefer the PPL split to the bro split. Could I merge some of the exercises on each day to adapt this to a PPL, with legs and abs on one day, back and bis joined and split over 2 days and chest, shoulders and tris joined and split over 2 days? Is there a recommended way to adapt this plan to that structure or would it not have the same effect and should I just add the cardio elements to the PPL split I'm already doing?
Thanks
You should probably just add cardio to the PPL split you're already doing, Brendan. If I was to stick to PPL, that would be my plan of attack.
Hello. Quick question regarding leg day. I snowboard 3-4 times a week and run about 12miles a week on top of that. Will I be over training my legs? If so what do you recommend as far as legs? Thanks. This workout looks amazing. Can’t wait to start it.
Yeah, that would be overkill for the legs in my opinion. I prefer you keep the training in there, and cut the running back to 6-8 a week. That should still serve you well. Good luck, and let us know how it goes for you!
Hey Roger
I used to gym regularly but have been sporadic the last few years. I still have pretty decent strength but am looking to get lean for an event in 10 weeks. Would you advise this workout for someone who hasn't been overly active in recent times?
Sorry for the delay in getting back to you, George, but yes, this would be a great one to get back into training with. Just take your time during the first week so you don't exert yourself too quickly. If you're running with it, let me know how it goes.
My question is regarding the sequence for each exercise. Are they done in the order written. So on Back day, you finish up with deadlifts for example?
That is correct, Ryan. Follow the order that is shown on the charts. You will use less weight on the deads than you may be used to because it is at the end, but your back will benefit.
I’m just starting out and noticed that I can’t lift or use heavy weights. Example, when I do horizontal chest press, I struggle to go over 80lbs. Any advice? Will I ever see results with such small weight? Thanks
You can and will as long as you stay consistent, Hemant. The muscles can't read the number, just make them work.
What should be my next workout regimen? I don’t need mass, just want to get lean and stay lean year round
This should help, Cody. You can find one here.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
How did Spring Shred do for ya?
Thank you Roger! I’m halfway through and it is going well. This is a great plan. Just wasn’t sure if I should continue or mix it up?
Ultimately, that's up to you. So long as you see results, keep doing what you feel will keep you pushing.
How does the Dropset work ? Like you do 12 reps at ( for example) 50lbs , then with no rest 12 reps at 20lbs , or you have to regroup all in one , like 6x 50lbs and 6x 20lbs for one set ?
Also, for the rest-pause , you do 12 repetition , then 10sec , and the maximum you can do again until you reach another 12 repetition ?
Thanks in advance
Hey JC,
Drop set: the second way you suggested would work. As long as the 50-pound set is to failure, then the drop to 20 is as well, you're good.
Rest Pause: Go for 4-6 reps, rest 10 seconds, continue, rest again, repeat until you get to 12.
Hello can you recommend me a good website to calculate my calories and something else I get bulky not fitter what is the problem and how can I avoid it? thanks in advance
Hi, Heba. First, let me recommend this article for you to help with your nutrition needs.
https://www.muscleandstrength.com/expert-guides/fat-loss
As for calorie trackers or calculators, I like MyFitnessPal, but I will leave this comment open for others to throw in their suggestions as well.
Hi Roger,
Can I do Triceps alongwith Chest & Abs and Biceps along with Back. Thus is makes is 4 days split. I will take rest after Legs. Day 6 I do full boy and then Day 7 as rest. Will it be fine ?
You can, you may not see the same results as you would by following the program as written, but you should still see progress. Good luck, and thanks for reading M&S!
Thank you so much.
Regards,
Raj Kumar Joshi
Hi Roger. Quick question. How important are warm up sets? Besides the ones in the initial exercise
I always do a general warm up and then just 1 or 2 sets during the first exercise and then I begin with the routine normally. Should I do warm up sets for each individual exercise?
I like to do them to focus on contracting the muscles, Manuel. You don't have to do it, though. If you're feeling good after the first exercise, get after it!
Starting this tomorrow! Been outta the gym for 7 years
Good luck, and please let us know how it goes for you. Thanks for choosing this program!
When should I take my rest days should I do all 5 days of training and then take two rest days or should I split them up?
I recommend taking rest days after shoulders and legs. However, I intentionally didn't add a schedule because so many people have different schedules for life and they need to plug them in where they can. In short, do you the best that you can.
Just finished my 8 weeks. Combined this with intermittent fasting and I am two clothing sizes down. I am fitter than I was at the beginning. I used to avoid stairs but now I hound up and down them happily without getting winded. I still can't do a pull up but and struggle with leg raises but I'm so excited by wins. This was fun. I will circle back to it after doing the 6 week tank top workouts. Thank you so much for this resource.
This made my day, Sophia. Congrats on the progress and thank you for reading M&S!
Is it really enough to only train each muscle group once a week?
Yes. Recovery matters for weight loss as well as muscle building.
Intensity methods applies on all the sets or the last set of an exercise??
All sets, Tarun. It's intense, and you won't use as much as you usually, but the results will pay off after 8 weeks.
'you won't use as much as you usually'
Sorry But I didn't understand what you mean to say in this quoted text.
Is it Weights or something else?
Sorry for the confusion, yes, I meant you won't use as much weight.
Sorry for the confusion, yes, I meant you won't use as much weight.
Hi Rodger, can you please suggest alternatives to some leg sets due to a torn miniscus? Think I'll struggle with squats and leg press. Thank you in advance :) x
Hi, June. Unfortunately, that will require the advice of a physician, which I am not. Yeah, the squats and leg presses will be tough. So, I advise against them. Talk to your doctor and find out what exercises you can do based on the extent of your injuries.