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.

Jemel Fields
Posted on: Tue, 05/28/2024 - 10:06

Do you go Monday-Friday and rest on weekends? Or take rest day during the week?

M&S Team Badge
Posted on: Wed, 05/29/2024 - 08:25

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.

Posted on: Thu, 05/23/2024 - 06:27

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.

M&S Team Badge
Posted on: Tue, 05/28/2024 - 08:24

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.

Posted on: Tue, 05/14/2024 - 18:53

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?

M&S Team Badge
Posted on: Mon, 05/20/2024 - 06:11

You can do it either way, Evan. I prefer to start lighter and work up to a top set, but either option can work.

Posted on: Mon, 05/20/2024 - 20:44

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?

M&S Team Badge
Posted on: Tue, 05/28/2024 - 08:23

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.

Posted on: Mon, 05/06/2024 - 12:59

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?

M&S Team Badge
Posted on: Mon, 05/20/2024 - 06:11

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.

Posted on: Mon, 05/06/2024 - 12:57


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?

M&S Team Badge
Posted on: Mon, 05/20/2024 - 06:08

Stick with it with the 45 seconds of rest. Mind sharing the results you did achieve?

Posted on: Wed, 04/03/2024 - 04:20


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!

M&S Team Badge
Posted on: Thu, 04/04/2024 - 05:47

Hey Rafael, That way is how it would be done for drop sets. You would do that or try to three times.

Posted on: Wed, 04/03/2024 - 04:17

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!

M&S Team Badge
Posted on: Thu, 04/04/2024 - 05:48

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.

Posted on: Thu, 04/04/2024 - 05:52

Thank you!

but there is a fly already in the plan.

M&S Team Badge
Posted on: Thu, 04/04/2024 - 05:56

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.

Posted on: Tue, 03/19/2024 - 09:55

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

M&S Team Badge
Posted on: Tue, 03/26/2024 - 07:13

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.

Posted on: Sun, 12/31/2023 - 04:41

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?

M&S Team Badge
Posted on: Sun, 12/31/2023 - 21:20

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!

Amr abusalem
Posted on: Mon, 10/16/2023 - 15:04

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 :(

M&S Team Badge
Posted on: Mon, 10/23/2023 - 20:19

Drop or rest-pause on last set if you're new to training. If you've been in the iron game for a while, do them on all sets.

Your ways of doing the sets are correct. You do know what to do.

Posted on: Sat, 09/02/2023 - 09:05

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?

M&S Team Badge
Posted on: Sun, 09/17/2023 - 09:29

Yes and yes. Just make sure you're spotted during the forced reps.

Posted on: Sun, 07/23/2023 - 02:45

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.

M&S Team Badge
Posted on: Fri, 07/28/2023 - 10:24

Hi, Suresh! Thank you for reading M&S. Fat loss guide is below. Your supplement list will be on that link as well.

Posted on: Sat, 07/08/2023 - 13:22

I completed this workout and would like to share a picture of my results.

M&S Team Badge
Posted on: Thu, 07/13/2023 - 08:25

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!

Posted on: Tue, 06/13/2023 - 10:23

So week one workouts will be the same as week 8 workouts just with higher intensity?

M&S Team Badge
Posted on: Thu, 06/15/2023 - 06:21


Posted on: Thu, 04/27/2023 - 22:39

On back day, do you Superset the last 4 exercises?

And on shoulder day do you Superset all workout?

M&S Team Badge
Posted on: Thu, 05/04/2023 - 07:07

If you see letters next to the numbers, they are supersets. Everything else is straight sets. Hope this helps!

Posted on: Thu, 04/27/2023 - 14:10

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

M&S Team Badge
Posted on: Thu, 05/04/2023 - 07:07

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.

Posted on: Sun, 03/26/2023 - 15:11


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?


M&S Team Badge
Posted on: Thu, 03/30/2023 - 15:52

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.

Posted on: Tue, 03/07/2023 - 14:47

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.

M&S Team Badge
Posted on: Wed, 03/22/2023 - 16:26

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!

Posted on: Tue, 03/07/2023 - 09:01

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?

M&S Team Badge
Posted on: Wed, 03/22/2023 - 16:20

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.

Posted on: Sat, 02/25/2023 - 13:07

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?

M&S Team Badge
Posted on: Mon, 02/27/2023 - 08:26

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.

Posted on: Fri, 02/03/2023 - 17:41

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

M&S Team Badge
Posted on: Mon, 02/20/2023 - 21:18

You can and will as long as you stay consistent, Hemant. The muscles can't read the number, just make them work.

Posted on: Fri, 01/27/2023 - 22:14

What should be my next workout regimen? I don’t need mass, just want to get lean and stay lean year round

M&S Team Badge
Posted on: Sat, 01/28/2023 - 10:34

This should help, Cody. You can find one here.

How did Spring Shred do for ya?

Posted on: Sat, 01/28/2023 - 21:51

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?

M&S Team Badge
Posted on: Sun, 01/29/2023 - 12:08

Ultimately, that's up to you. So long as you see results, keep doing what you feel will keep you pushing.