The time for mass has passed and now you can sculpt your shredded masterpiece. This 5 day program will help you bring out your best just in time for summer.
Workout Summary

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:

M&S Female athlete performing decline situps to get shredded

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 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:

  1. 2 minute warm-up
  2. 30 seconds all-out effort followed by 90 seconds low-moderate effort.
  3. Repeat for a total of 8 rounds.
  4. 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.

‪chen opr‬‏
Posted on: Sun, 08/22/2021 - 05:42


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


M&S Team Badge
Posted on: Tue, 09/07/2021 - 21:10

Hi there. Can you tell us what equipment you do have access to? This would help us give the best recommendations possible.

Posted on: Wed, 07/28/2021 - 20:18

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

M&S Team Badge
Posted on: Wed, 08/04/2021 - 20:14


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.

Posted on: Thu, 07/01/2021 - 05:14

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?

M&S Team Badge
Posted on: Thu, 07/01/2021 - 09:25

Hey Andrea - yes, you'll do them back to back without a break.

Halit Enes Kalaycı
Posted on: Wed, 06/23/2021 - 18:57

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 .

M&S Team Badge
Posted on: Mon, 06/28/2021 - 09:45

Hey Halit - yes, you can do fasted morning cardio. For the weighted dips, you can replace them with bodyweight dips or bench dips.

Posted on: Sat, 06/05/2021 - 14:30

What should nutrition look like for these 8 weeks? Just a calorie deficit?

M&S Team Badge
Posted on: Mon, 06/07/2021 - 10:40

Hey Dylan - yes, a caloric deficit is recommended for losing weight.

Riley J
Posted on: Mon, 05/10/2021 - 13:20

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?

M&S Team Badge
Posted on: Tue, 05/11/2021 - 09:27

Hey Riley - this is considered an advanced program

Posted on: Sat, 05/01/2021 - 18:09

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.

M&S Team Badge
Posted on: Mon, 05/03/2021 - 09:54

Hey alex - I would switch up your routine, especially since you're starting to plateau.

Posted on: Wed, 05/05/2021 - 22:55

thank you abigail, do you think dougs 5 day definition routine on muscle and strength website is a good next routine for shredding?

M&S Team Badge
Posted on: Thu, 05/06/2021 - 09:27

That's a great option!

Posted on: Mon, 03/08/2021 - 12:41

do train every muscle group once per week is enough
Especially for natural lifters

M&S Team Badge
Posted on: Wed, 03/10/2021 - 09:26

Hey Zeyad - it really depends on your goals. Check out this article:

Posted on: Sun, 03/07/2021 - 12:59


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.

M&S Team Badge
Posted on: Mon, 03/08/2021 - 11:56

Hey Caroline - yes you can do this program in a caloric surplus.

Posted on: Sat, 02/27/2021 - 12:06

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.

Posted on: Sat, 02/27/2021 - 12:03

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.

Nikola Markovic
Posted on: Thu, 12/17/2020 - 12:13

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?

M&S Team Badge
Posted on: Fri, 12/18/2020 - 09:36

Hey Nikola - check out this treadmill HIIT: These exercises can be done at a moderate tempo.

Posted on: Sat, 12/05/2020 - 09:29

Any diet plans that might help with

Posted on: Thu, 10/15/2020 - 01:59


Rudi McWhirr
Posted on: Sun, 06/21/2020 - 16:35

Should we be doing abs every day or just with chest?

M&S Team Badge
Posted on: Thu, 09/03/2020 - 09:31

Rudi - you can incorporate abs every day. We have a ton of free ab routines here if you need any guidance:

Todd Johnson
Posted on: Tue, 03/10/2020 - 15:20

Just one day of incorporating abs?

Posted on: Sun, 02/09/2020 - 14:44

I love this workout after I completed week 8 I switch to something more difficult definitely something for beginners

Posted on: Sun, 08/02/2020 - 05:10

Did you see any progress with this 8 week shred

Posted on: Sat, 12/05/2020 - 09:29

Absolutely you gotta stick to the super sets and increase you weight slowly

Posted on: Mon, 01/06/2020 - 11:34

I only see 5 days of excercises. Are there any workouts past 5 days, or am I supposed to repeat these days for 8 weeks? The later seems boring. Thanks for your answer.

Posted on: Sun, 09/08/2019 - 15:26

I will start this week.
But someone who has tip on the food. It is so hard to think what to eat and not

Posted on: Tue, 06/04/2019 - 19:56

I’m on week 6 of this workout and have seen great results....however I am getting a little bored of it, does anyone have a good suggestion for what I should do next after week 8 is completed?

Michael Thomas
Posted on: Fri, 03/29/2019 - 08:55

For the drop sets when it comes to barbell is plate stripping the best. Say it’s deadlifts or in this workout rack dead’s. Should I do 225x15 then 185x 15 135x15. It says 15 reps but I’m assuming that’s 45 total not 15 total is my question.

M&S Team Badge
Posted on: Fri, 03/29/2019 - 09:35

Hi Michael,

Yes, you'll be performing more than 15 total reps during drop sets. The way you've mention looks like a fine set up.

Mohammed Younes
Posted on: Fri, 03/22/2019 - 16:18

Is the 2 min cooldown for the hit training a break between every round?

Mohammed Saquib
Posted on: Sat, 07/13/2019 - 17:34

No brother, those 2 minutes are the last 2 minutes of the whole HIIT training part where you walk at your regular speed and then stop

Rayan mk
Posted on: Thu, 03/14/2019 - 13:24

Hi about drop set
How should a drop set be performed? is 3 sets = 1 drop set ?
im doing leg press - warm up -> start with heavy weight -> reduce weight -> reduce again -> finished its only one set u mean or i make same in up 3 set from heavy to failed tree time??

Rayan mk
Posted on: Thu, 03/14/2019 - 05:26

Hi about drop set
How should a drop set be performed? is 3 sets = 1 drop set ?
im doing leg press - warm up -> start with heavy weight -> reduce weight -> reduce again -> finished its only one set u mean or i make same in up 3 set from heavy to failed tree time??

Posted on: Wed, 03/13/2019 - 15:50

Hi Rock ... I liked the workout but only concern is all 8 weeks will i do the same exercise and same reps till 8 weeks or do i need to add more exercise such as 1 day incline bench and next chest exercise i put flat barbell bench press and bext time decline bench press or just follow this to shred.. kindly advise as I am on my 1st day today.
Thank you

Posted on: Tue, 03/12/2019 - 09:49

Is there an excel sheet available to track workouts or is this workout available on an app?

Posted on: Wed, 02/27/2019 - 19:32


M&S Team Badge
Posted on: Thu, 02/28/2019 - 08:58

Hi Screwbert,

Depends on your goal. If your goal is still fat loss, you may enjoy one of these:

Posted on: Tue, 02/19/2019 - 13:31

Hi thanks for the workout,

Could I add abs in a couple more days a week? Of has to be necessarily only with chest?

Posted on: Thu, 02/14/2019 - 15:03

Can I add more workouts to this when I do it or should i only do what's on here

M&S Team Badge
Posted on: Fri, 02/15/2019 - 11:02

Hi Phil,

I'd recommend sticking to what's outlined within the program.

Posted on: Tue, 02/12/2019 - 20:15

Do you complete each set before moving on to the next exercise. For example. I would do 2x 8 Warm up for incline barbell bench press. Once that is completed, do 3x10 incline barbell bench press. Then move onto dumbbell fly.

Or would I just do down the list
Warm up
Dumbbell Fly
Weight dip
and etc

M&S Team Badge
Posted on: Wed, 02/13/2019 - 11:39

Hi Pat,

Perform all of the sets of an exercise before moving on to the next exercise.

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