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.
125 Comments
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.
Hello!
How can I modify the pull-ups as I can’t do them?
Hello, Rodaina. If you have access to a pull-up assistant station, use it. If not, then lat pulldowns or pull-ups with bands can work well.
Is there any specific diet or nutrition plan that should be followed with this 8 week shred? Like the fast and furious 21 day shred was a low carb plan. Any specifics like that you could point me to or just counting macros? Thanks!
Start with this, JD. Several readers have used this guide in conjunction with this program.
https://www.muscleandstrength.com/expert-guides/fat-loss
Hi,
was wondering if there is something else i can do instead of pull ups and build my strength up to them? I also cant do the dips so ill do the bench dips to build strength there too.
If you can do lat pulldowns, those would be a great substitute. If not, go with dumbbell pullovers.
Hi, just wondering do you go up in weight every set or just use the same weight for all 3 after the warmup?
For example squats.
Do I warm up at 135 and then do 3 sets at 185 or warmup at 135 then set 1 - 185, set 2 - 225 and set 3 - 275? Thanks for the assistance.
Go up each set, JD. Your second option is correct. Of course, if you ever need to de-load or train lighter, the straight sets with the same weight works as well.
With the emphasis on fat loss, cut rest time and keep the weight the same. If you can do the same weight for all sets with 30 seconds of rest, then bump up to heavier weight.
Thanks. On a similar note should I try to go up in weight every week or keep same weight as rest time decreases?
Question about drop sets and rest -pause above it says
Drop Sets: Upon failure, reduce the weight you’re using and continue your set until you reach your desired rep range or 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.
Does that mean I should start with the weight I would fail to do the original 10-12 reps with or after I finish my 10-12 reps I should do another set with lighter weights ?
Hi, Youssef. Speaking to the rest-pause sets. You keep using the same weight after the 10-15 seconds rest. So, if you're lifting 80 pounds. You would perform 10-12 reps, rest for 10-15 seconds, and then continue with the same 80 pounds. Hope this helps!
for drop set it should be 3 x drop set or only last set ?
All 3, Zayd. Each set should be a drop set.
I workout alone what should i do for the exercises that ask for "forced reps" if i cant find a spotter?
Hey Jean Pierre, simply stop before you reach total failure. You can also rest-pause for 15 seconds and try to get a few more reps. That could be a good substitute for the forced reps.
hi
can you recommend other EXERCISES I don't have access to those machines?
(including Work Sets)
day 1
4. Pec-Deck
5a. Cable Crossover
9. Rope Crunch
day 2
3a. Reverse Grip Pulldown
3b. Straight Arm Pulldown
4. Wide Grip Seated Row
thx!!!
Hi there. Can you tell us what equipment you do have access to? This would help us give the best recommendations possible.
Hi there, I wanted to start this program below but am confused how heavy to go with the sets. I normally do 10sets of 12-15 reps four different exercise each per a body part. Please advise. Thank you
Jalil,
You'll want to select a weight that allows you to perform the number of sets and reps listed for a given exercise. It might be worth starting out with a lighter weight and then working up to a weight that allows you to complete the total number of sets and reps.
This may be a stupid question and I apologize if it is but I just want to make sure I understand. On day 4, arms, exercise 5a and 5b are supersets but how are you supposed to perform them without taking a break if you have to stop to change out the machines attachments?
Hey Andrea - yes, you'll do them back to back without a break.
Hello, first of all thank you for this amazing workout program.
I have 2 questions;
1. What do you think about fasted morning cardios?
2. What should i replace "Weighted Dips" with? sadly I can not do that .
Hey Halit - yes, you can do fasted morning cardio. For the weighted dips, you can replace them with bodyweight dips or bench dips.
What should nutrition look like for these 8 weeks? Just a calorie deficit?
Hey Dylan - yes, a caloric deficit is recommended for losing weight.
Im a beginner, all this looks advanced or even pro workouts for the spring shred. I guess what im asking is, is all of what im seeing beginners sheets for spring shred or did I just walk up on some pro stuff?
Hey Riley - this is considered an advanced program
hey ive been doing this 8 week shred for about 5 months, should i keep doing this or switch to another regimine?
has been working great so for but i think I'm starting to plateau.
Hey alex - I would switch up your routine, especially since you're starting to plateau.
thank you abigail, do you think dougs 5 day definition routine on muscle and strength website is a good next routine for shredding?
That's a great option!
Hi
do train every muscle group once per week is enough
Especially for natural lifters
Hey Zeyad - it really depends on your goals. Check out this article: https://www.muscleandstrength.com/articles/how-frequently-should-you-exe...
Hi.
Is it okay to do this program to BUILD muscle with calorie surplus? Or is there a better female specific build program please?
Thank you.
Hey Caroline - yes you can do this program in a caloric surplus.
Ignore my last comment, I misunderstood the “perform cardio separate” part. I will just smash weighs in the morning and HIIT after my days graft. Cheers guys.
Alright team, first ever comment here but would you recommend I do HIIT only on Saturday if I’m weight training Monday to Friday? Lockdown put me from 12 to 20 percent body fat, well... lockdown and and a lot of movie nights with the family.
Hi
I have two questions about your shreded workout plan
1) can i do m hiit training 2 x week and can it look like this:
20 sec rest speed 8.5
20sec jog speed 12.5(and then after following rest speed i go with jog speed 13 km/h then 14... to 16.5km/h, and after that i go backward)
2) how fast should i do exercises?
Like time under tension(slower) or faster?
Hey Nikola - check out this treadmill HIIT: https://www.muscleandstrength.com/workouts/4-killer-treadmill-routines. These exercises can be done at a moderate tempo.
Any diet plans that might help with
I HAVE STARTED THIS AND ITS MY 4WEEK ITS AMAZING ROUTINE I WOULD WISH TOO SEE MORE ABOUT THIS TYPE OF WORKOUTS
THANK YOU MUSCLEAN
Should we be doing abs every day or just with chest?