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.
219 Comments
5'6" 200 lbs (I honestly look pregnant). I started in the gym and am excited to start this workout. Hopefully, this workout plan, combined with dieting and fasting, helps knock this stomach out!
We wish you the best of luck, David, and please feel free to check in if you have questions along the way. Thank you for reading M&S!
I’m 21, 5’4, 180lbs I have about 18% body fat. I’m lifting a lot but I’m trying to get down to 160lbs. I don’t really have a solid diet. I also don’t have a lifting routine. Can you help me out.
Hey Jason, this training program would be the one I recommend, and the nutrition information can be found at the link below. I think between these two guides, you can make 160 a reality.
https://www.muscleandstrength.com/expert-guides/fat-loss
Hi,
I need help with the leg day. On squat I started doing 315 for 3x8-10, which was good for first two weeks, as I was resting for 2 mins, come 3/4 or 5/6 week, I am not able to maintain the intensity as I am not recovered yet. If I lower the weight, then the first two sets seems too easy on Squats. How should I proceed?
I followed the program for the 8 weeks, and I really like it, though I didn't lose weight, I started to see definition and was very pleased about.
Hi Dombi, great question. If 315 for 8-10 is failure, then you need to back off the weight to a weight that you can do for 8-10 for all sets. Yes, the first two will be easy, but you are priming yourself for that final set.
I could also suggest going lighter on the first two, then load 315 for the final one. Pyramid up so the first two sets are somewhat challenging but doable, then give 315 the best ride you can give it.
What about diet plan to go along with this?
Is there a way to modify the forced reps if I don't have a spotter
Hi Trent, yes, you can do either a drop set where you reduce the weight one rep short of failure, then keep going. Or, you can do rest-pause, where you rest 10-15 seconds after reaching failure, then trying to get 1-2 more reps before reaching failure again.
I hope this helps, and thank you for reading M&S!
Hi what program should I do after 8 week shredding and when do I know I've lost enough weight to concentrate on muscle building
Hi Thomas, thank you for reading M&S, and I hope this program has served you well.
If you like this one, you can run it again if you like. The eight weeks is not a hard cap. However, if you personally feel you've lost enough weight or simply feel a change is needed and want to shift to building muscle, we have plenty to choose from at the link below. How much weight did you lose?
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
I'm down a little over 15 lbs im ar about 210 now
That's great! If you like where you're at in terms of fat loss, then make the switch to build some muscle. If you think you could still get a little leaner and that motivates you more, then run this again. Up to you, but congrats on the progress you made thus far!
Looks like a fun workout. Some questions:
1. Are the set modifications (rest-pause, drop-set, forced reps, etc.) for all working sets, or just for the last set?
2. "Supersets: 2 exercises performed back to back without rest." -- to clarify, between each superset there's still the recommended rest period? For example, exercise 3a followed immediately by exercise 3b, with a 2 minute rest for week one, before continuing to the next exercise 3a + 3b combo?
3. Forced reps on front plate raises -- they only get so heavy, and lifting two plates seems impractical. Would substituting with a single dumbbell front raise work?
Hi Adi. Let's share some answers here.
1. Last set only. Not all sets.
2. Yes, rest between the supersets, don't try to do them all in a row. Your explanation is correct.
3. This substitution would work.
Hope this helps, and if you do this, let me know how it works!
What alternative exercise can I do instead of leg press, leg extension and seated calf raise. I only have dumbbells, barbells and bench
Good question, Buzz.
Leg Press - Pause Goblet Squats
Leg Extension - Single Leg Squat or a leg extension with a dumbbell while sitting on a bench.
Seated Calf Raise - Do standing with a barbell in a squat rack with your toes slightly elevated. Research has recently come out that showed the seated calf raises to not be any more effective than a standing version, even for the soleus.
How do the drop sets work? If a “drop set” set is 10 reps, do you do 10 reps, decrease weight and 10 more reps, decrease again and 10 more for 1 set? I might be overthinking this
Hey Jack, it is a good question. Go for 10, drop weight, go to failure. That is it. Hope this helps!
This is a excellent routine it has me shredded and stonger thanks a lot.
So glad it helped you, Phil. Thanks for the awesome feedback!
This workout plan looks amazing, can't wait to get started this weekend. Happy to share results as well. My only question is if you recommend a particular type of diet to go with this program? Thank you!
Hi Jimmy, we have a general fat loss guide that may help. The link is below. If you have questions beyond what this offers, let me know and I will do my best to answer.
https://www.muscleandstrength.com/expert-guides/fat-loss
Excited to have already started this program. I am just curious if you can suggest an alternative exercise for Leg Press, Squats, Stiff leg deadlift and deadlifts itself. The reason being i have two herniated discs and i have asked by doctor to avoid these exercises until i fully recover and back is stronger again.
Hi Zuhaib, I need two questions answered before I answer.
1. Are you training in a gym or at home?
2. Has your doctor said anything about what you CAN do when it comes to training? That info will help me make the best recommendations possible.
Roger, thank you for responding back so quickly.
1. I am training in a Gym
2. Doctor has only asked me to avoid the exercises i mentioned in my original comment.
Your help here will be deeply appreicated.
Thanks for that.
Squats - Belt squat or hack squat machine. This should be doable without affecting your back. Focus on speed more than weight. Go slow and light.
Leg Press - Leg Extension. Still hitting quads but with an isolation movement.
Stiff-Legged Deadlift - Lying leg curl. Same resoning as leg extension.
Deadlifts - Just skip them.
Hope this helps.
Do you go Monday-Friday and rest on weekends? Or take rest day during the week?
I left the schedule open so people could do it as they need to. M-F with weekends off is certainly an option. If you feel you need to take a rest day in the middle during the week, that is ok too. If you run the program, I hope you will share the progress.
Hi there,
Thank you for the amazing program.
My question is, I see abs only on day 1 ! Is it normal to do it only one day a week? Or should I repeat it everyday?
Thank you.
Hi Mohammed, training abs once a week like any other muscle group is normal. That said, if you feel you need more ab work, you can add another ab routine at the end of another workout later in the week.
So when I do 3x 10 for any of these workouts, am I allowed to change the weight in between sets, or am I supposed to stay at the same weight for all work sets of each exercise?
You can do it either way, Evan. I prefer to start lighter and work up to a top set, but either option can work.
What if it’s a drop set? Do I start heavy and work down as a form of drop set, or still go up set by set, and only drop if I fail?
Go heavier each set, then use the last set as the drop set. The last set can be with the heaviest weight, and immediately go lighter when you reach failure.
Hi Roger,
I've done this for 7 weeks, and am on the 8th week now. I really enjoy the plan, though I have to admit I didn't quite see the fat loss expected (am not all that fat to begin with, and did have a couple trips in the middle that caused me to miss an Arms day here and there).
I'm now on the last week of this routine, and then have 2 additional weeks before a 10 day beach vacation. Would you recommend I do 2 more weeks with 30-45 seconds of rest in between? Or should I move on to another routine for these 2 weeks?
In either case, what is the best routine you recommend after this Spring Shred for a male like me just looking to build solid muscle mass while also burning some fat?
Hi William, just saw this additional question here or I would have answered here first.
Not sure what your goals were but I hope can you can share the results you did achieve. In the meantime, I would say stick this out and cut the rest time down. After you get back from that vacation, you can find your next program here.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi,
I'm on my final week of this regiment. While I don't think it shredded fat like I would have liked, I really enjoyed the workout routine and wanted to try and maintain some similar version for the next 2 weeks before I'm on a 10 day beach vacation.
Would you recommend I restart this workout, or continue it with 45 seconds of rest, for the next 2 weeks? Or is there a better routine I should start for these 2 weeks and then continue with when back from my trip?
Stick with it with the 45 seconds of rest. Mind sharing the results you did achieve?
Hi,
regarding the Dumbbell Fly 1x10 3x10-12 Drop sets.
how to do it?
10 with 15 Kg, than 10 with 12.5 and then 10 with 10 kg?
is that one set or 3 sets already? are the drop sets couns as a regular "set"?
thank you!
Hey Rafael, That way is how it would be done for drop sets. You would do that or try to three times.
thank you for this great plan!
1. is it possible to make it in 4 days? combine Leg and Arm days?
2. can i exchange Cable Crossover with bench press?
Thank you!
I would suggest splitting arm day up if you must do four. Do back with biceps and triceps with shoulders. That said, you may not see the same results.
I would advise doing a flye instead of a crossover. Doing bench after all that chest work being done already would be hard on the shoulders.
Thank you!
but there is a fly already in the plan.
There is also a bench press - the incline. If you really want flat, replace the incline with it. If you don't have access to a cable crossover machine and don't want to do another flye, you can also skip it and just do pushups.
Do you complete each set of exercise before moving onto next?
For example complete incline barbell bench press warm up sets and work out sets, all of them before moving onto dumbbell fly?:
Or should you complete 1 set of each ?
1. Incline Barbell Bench Press
2. Dumbbell Fly
Do all the sets of one exercise before moving on to the next, RG. Make sure you take that brief rest in between those sets as well. Thanks for reading M&S, and please let us know how it goes.
Hello, Cotch.
Should I use heavy weight for the bent over (hold on last rep) in order to achieve the 10 reps difficulty level? If so, I had trouble holding in the last reps.
or you mean doing it with moderate weight?
Thanks
Hey there, if you can't hold the weight on the last rep, go lighter. I would rather have you be able to control the weight you're using than try to force the issue with more weight. Good luck, and thank you for reading M&S!
hi i have qeustion
the drop set , rest pause the last set or all set
the rest pause start one set 60kg do 12 set and rest 15sec and start 12 reps and rest 15 sec and start 12 reps
???
and drop set start 50kg 12 reps and down to 25 kg 12 reps
i dont know what i do :(