The trick to being summer shredded is getting shredded before summer arrives. Use this 12 week Summer Burn program so you can show off at the pool this year!
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Split
  • Training Level
    Intermediate
  • Program Duration12 weeks
  • Days Per Week
    4
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

As the days on the calendar pass, and the outside temperatures begin to rise, the amount of clothes we are able to (or wish to) wear slowly starts to diminish.

Whether it be to work, the gym, to the beach, park, or family barbecue it is certainly nice to be able to show off the fruits of your labor – confidently and proudly displaying all of the muscle you work so hard to build.

However, before you go rushing off to your local sportswear store or favorite online shopping spot to purchase some new spring/summer duds, why not take the next 12 weeks to focus on shedding as much body fat as possible?

Because while we all know that thick, dense, defined muscle is totally awesome - you certainly “can’t flex fat!”

Recommended: Need help losing fat? Take our Free Fat Loss Course

Fat Incinerating Tip Sheet

1. Cardio Upon Awaking: While research is conflicting as to whether cardio is more effective done in the fasted state, ensuring you do get your cardio in bright and early will help you burn fat.

2. The Right Supplements: Every morning start your day with a powerful, multi-stage thermogenic fat burner and about 5-10 grams of scientifically formulated BCAA. Doing this prior to your early morning cardio will give you all the energy one needs to power through your early morning grogginess.

ALLMAX RAPIDCUTS Shop Now!

3. Carb Cutting: Each week leading up to summer eliminate about 25 grams of carbs from your daily diet, while adding in ten grams protein. This will help create a calore deficit needed for fat loss, increase the thermic effect of food, maintain muscle, and assist in shedding excess subcutaneous water.

4. Hunger Troubleshooting: Lets face it…existing in a calorie deficit, which is a necessary evil for getting lean, is not always an easy task. There will be many times where your blood sugar will drop, your tummy will cave, and you will begin fantasizing about attacking the cookie aisle of your local supermarket!

However, the result in that case is certainly not very beneficial when the goal is looking like a comic book superhero. I have found the best way to stave off hunger and bring energy back to an adequate level is to consume a huge glass of cold water with 5-10 grams of your favorite flavored BCAA powder mixed in.

5. Cardio Splitting: If your goal is 60 minutes of cardio for the day, for example, you will manifest superior results by splitting that (total) time between two, or even 3 sessions, than doing it all at once. You could wake up and do 30 minutes of cardio fasted, another 15 minutes post workout, and the final 15 before your final meal.

This “splitting” strategy will help keep the metabolism elevated all day long, which effectively makes you into a literal fat-burning machine.

ALLMAX Athlete Varying His Cardio Approach

6. Vary Cardio: Some studies indicate that HIIT cardio is more effective at incinerating adipose than steady state - while others show the opposite. In my experience, I have become convinced that both types of cardio work (each carrying their own advantages/disadvantages), and thus both should be a part of your overall program.

A highly effective strategy is to break cardio up, as suggested earlier (#5), into a 30/15/15 scheme (if the goal is one hour daily) with the first 30-min session being steady state and the following two as HIIT.

7. Get Intense: When the main goal is dropping body fat it is a great idea to make your weight training sessions more productive and intense via the use of supersets and dropsets. These intensity techniques are not only valuable for stimulating muscle growth, but also will raise heart rate, increase metabolism, burn greater calories and push natural GH (a very powerful fat-crushing hormone) through the roof!

8. Compound Pounding: You will burn a heck of a lot more calories, as well as stimulate higher levels of natural hormones that destroy body fat if you make sure to include plenty of basic, multi-joint exercises in each of your workouts. This is not to say that you should shy away completely from more isolated movements, but only that you do not neglect some serious “compound pounding!”

ALLMAX AminoCuts Shop Now!

The 12 Week Summer Burn Workout Program

The following workout is a 12 week program to get you shredded for summer.

Rest as long as needed in between sets to slow your breathing just about back to normal and have your mind ready to push 100% on the next set.

For optimal fat-loss you will do 60 min of cardio per day on off days from training and 20-30 minutes either fasted or post workout on lifting days.

As each week passes you can use the program exactly as is laid out above, or you can tweak by adding/subtracting certain movement and/or simply changing the order in which the exercises are done.

Monday: Chest, Biceps, Forearms, & Abs

Exercise Tempo Sets Reps
1. Incline Bench Press 2/0/1 2* 7-9
2. Dumbbell Bench Press 2/0/1 2* 7-9
3a. Incline Dumbbell Fly 2/0/1 2 10-12
3b. Cable Crossover 1/0/1/1 2 10-12
4. EZ Bar Preacher Curl 2/0/1 1* 7-9
5. Barbell Curl 2/0/1 1* 7-9
6a. High Cable Curl 1/0/1 2 7-9
6b. Standing Alternating Dumbbell Curl 1/1/1 2 7-9
7. Reverse Barbell Curl 2/0/1 1* 10-12
8a. Barbell Reverse Wrist Curl 1/0/1 1 13-15
8b. Barbell Wrist Curl 1/0/1 1 13-15
9. Cable Crunch 1/0/1/1 2 16-20
10a. Hanging Leg Raise 1/0/1 1 Max Reps
10b. Seated Bench Knee Ups 1/0/1 1 Max Reps

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Tuesday: Quads, Hamstrings, & Calves

Exercise Tempo Sets Reps
1. Barbell Back Squat 2/0/1 2* 7-9
2. Leg Press 2/0/1 2* 7-9
3a. Leg Extension 2/0/1/1 2 10-12
3b. Walking Barbell Lunge 2/0/1 2 10-12 Each
4. Lying Leg Curl 2/0/1/1 2* 7-9
5a. Adduction Machine 1/0/1/1 2 16-20
5b. Stiff Leg Deadlift 2/0/1 2 10-12
6. Standing Calf Raise 1/1/1/1 1* 7-9
7a. Seated Calf Raise 1/0/1/1 2 7-9
7b. Calf Press 1/1/1 2 10-12

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Thursday: Lats, Lower Back, & Abs

Exercise Tempo Sets Reps
1. Seated Cable Row 1/0/1/1 2* 7-9
2. Reverse Grip Bent Over Row 1/0/1/1 2* 7-9
3a. Dumbbell Pullover 1/0/1 2 10-12
3b. T-Bar Row 1/0/1 2 7-9
4. Weighted Hyperextension 1/0/1/1 1* 13-15
5a. Deadlift 1/1/1 1 7-9
5b. Bodyweight Hyperextensions 1/0/1/1 1 Max Reps
6. Weighted Ab Crunch 1/0/1/1 1* 16-20
7a. Lying Leg Raise 1/0/1/1 2 Max Reps
7b. Oblique Crunch 1/0/1 2 16-20 Each

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Friday: Shoulders, Traps, Triceps, & Calves

Exercise Tempo Sets Reps
1. Cable Face Pulls 1/0/1/1 2* 10-12
2. Lateral Raises 1/0/1 2* 10-12
3a. Seated Dumbbell Press 2/0/1 2 7-9
3b. Barbell Front Raise 1/0/1 2 7-9
4. Barbell Shrug 1/0/1/1 2* 10-12
5a. Upright Row 1/0/1/1 2 7-9
5b. Seated Dumbbell Shrug 1/0/1/1 2 7-9
6. Straight Bar Pushdown 1/0/1/1 1* 10-12
7. Skullcrusher 2/0/1 2* 7-9
8a. Seated One Arm Dumbbell Extrension 2/0/1 2 7-9
8b. Close Grip Bench Press 3/0/1 2 7-9
9. Seated Calf Raise 1/0/1 2* 10-12
10a. Calf Press 1/0/1/1 1 7-9
10b. Standing Calf Raise 1/0/1/1 1 7-9

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

96 Comments
Pete
Posted on: Tue, 06/15/2021 - 14:33

Why are calves on Tuesday AND Thursday? Surely one day is enough for them

M&S Team Badge
Abigail
Posted on: Wed, 06/16/2021 - 08:37

Hey Pete - if you're running this program and feel like you don't need the 2nd calf day, you can take out those exercises.

Narvaez
Posted on: Sun, 09/19/2021 - 13:05

Depending on genetics, and other factors, for some people, might be very hard to develop nice and strong calves. And remember, at least 48 hours of rest per muscle group is more than enough to ensure muscle development.

Leah
Posted on: Sun, 06/06/2021 - 16:51

Hi Eric,

Good day! I am 42. 5 feet and 1 inches in height. 60kg. Shoulder is wider than my hips. My goal 50kgs. Any recommended workouts and what to take to increase metabolism and energy specially in the morning. I only have barbels, kettlebells and jumping rope at home. We are on lockdown again so I can’t go to gym. Any tips and recommendations will be greatly appreciated.

Thank you in advance and you guys are awesome!

Aksh
Posted on: Mon, 05/10/2021 - 09:04

3a and 3b means I have to do either of the exercises or both?

M&S Team Badge
Abigail
Posted on: Mon, 05/10/2021 - 10:00

Hey Aksh - letters after the numbers indicate supersets. You'll do a set of 3a and go straight into a set of 3b.

Emily
Posted on: Tue, 04/27/2021 - 19:29
M&S Team Badge
Abigail
Posted on: Wed, 04/28/2021 - 09:07

Hey Emily - yes you can use this program after the one you linked.

Scott
Posted on: Mon, 03/29/2021 - 17:25

Is it okay to take creatine while on this program? I'm currently on week two and I've never taken creatine before. Current supplements consist of protein, vege greens, pre workout and fish oil pills. If the goal is to lose a bit of weight, I'm just a little concerned about putting on water weight with creatine monohydrate.

M&S Team Badge
Abigail
Posted on: Tue, 03/30/2021 - 12:29

Hey Scott - yes, you can take creatine on this program. Check out our expert guide on creatine here: https://www.muscleandstrength.com/expert-guides/creatine-supplements

Jessica Ovesney
Posted on: Mon, 03/08/2021 - 09:00

I'm confused about these drop sets. Can someone explain them to me, like an example of how its supposed to look? New to drop sets...

M&S Team Badge
Abigail
Posted on: Mon, 03/08/2021 - 11:51

Hey Jessica - check out this article for more info on drop sets: https://www.muscleandstrength.com/articles/mechanical-drop-sets-strength...

Eymen
Posted on: Sun, 02/07/2021 - 09:42

Can I increase the number of sets ?

M&S Team Badge
Abigail
Posted on: Tue, 02/09/2021 - 10:41

Hey Eymen - it's best to follow the program as written

Belen Bennett
Posted on: Thu, 01/14/2021 - 05:40

Do I really need the supplements?

M&S Team Badge
Abigail
Posted on: Thu, 01/14/2021 - 10:02

Hey Belen - Supplements are not required

Halit Enes Kalaycı
Posted on: Thu, 12/17/2020 - 12:01

Hello , what do you think about combination of this workout with this : https://www.muscleandstrength.com/workouts/6-week-navy-seal-workout-routine using navy seal as cardio and this as weight training.

Will it be over training or is it ok?

M&S Team Badge
Abigail
Posted on: Fri, 12/18/2020 - 09:37

Hey Halit - that will be a lot of volume and is not recommended.

Ward
Posted on: Sun, 10/18/2020 - 07:17

Can someone explain the tempo thing to me?

M&S Team Badge
Abigail
Posted on: Mon, 10/19/2020 - 09:45

Hey Ward - The numbers represent the amount of time you should spend in each phase. 2/0/1/1 means you lower for 2 seconds, immediately raise for 1 second and hold at the top for another second.

Katy
Posted on: Thu, 06/25/2020 - 00:42

Can we Eliminate the trap workout if we don’t want to build trap muscle? What are the consequences of not doing traps?

Katy
Posted on: Sun, 06/14/2020 - 12:09

Hi there!
On days where It’s just cardio (Wednesday, sat and sun) would it be beneficial to still consume my protein drink after the run? It is that adding too many calories?

Thank You!

Alec Thornton
Posted on: Fri, 10/30/2020 - 23:12

Your muscles will need the protein for recovery (as well as the calories). So, yes take the protein.

Mark Nilson
Posted on: Thu, 08/15/2019 - 14:46

Thanks a ton for this! This contains some great tips I’ve experience tested myself and love already, but would like to point out that there seem to be a lot of isolated movements, which I have found fairly useless in aesthetics and weight control (important to other wrestlers) Do you have any alternatives for the isolated movements that are compound?

Yeni
Posted on: Thu, 06/27/2019 - 23:19

Hi first I want to thank you’ll this 12 week is great I loved I have a question in which day can I include intense glute workout thank you

Dave
Posted on: Tue, 06/11/2019 - 01:18

Some of these supersets are at opposite ends of the gym, how do I handle this problem?

Ellie
Posted on: Tue, 05/14/2019 - 10:34

What do we do after the 12 weeks are up?

M&S Team Badge
JoshEngland
Posted on: Tue, 05/14/2019 - 16:50
Tanja Karamanol...
Posted on: Sun, 04/21/2019 - 11:19

Hi, i'm about to start this program but i'm confused about tempo and sets, what does it mean tempo 1/1/0/1 sets 2, can u give me a strict example.

Rosalba Homer
Posted on: Tue, 03/26/2019 - 23:43

Hello. It’s was 2 sets but you want a drop set. So how many sets am I to do? Also what workouts am I suppose to super set?
Thanks for your time

Ying
Posted on: Thu, 03/18/2021 - 01:21

Yes exactly .Its confusing still in 2021

Holly
Posted on: Wed, 03/20/2019 - 14:14

Hi can you use the low carb diet plan for this workout ??

M&S Team Badge
JoshEngland
Posted on: Mon, 03/25/2019 - 10:05

Hi Holly,

I'm personally not a fan of low carb diets, but to answer your question, yes - they can be used when performing this workout.

Yasith
Posted on: Mon, 01/07/2019 - 01:02

Why is Dumbbell Pullover there on Back day? Isn't it a pure Chest workout?

M&S Team Badge
JoshEngland
Posted on: Mon, 01/07/2019 - 12:43

Hi Yasith,

Some people are more prone to feel it in their chest, while others feel it more in their lats. It really depends on the range of motion used and where the individual places their emphasis during the exercise.

Christian Roberts
Posted on: Sat, 11/10/2018 - 23:02

For the Drop Sets, when you say rest and repeat, are there no limitations for the number of additional sets? Are we doing this until failure or until there is no weight left to drop? Please help, would love to know I’m doing this correctly.

M&S Team Badge
JoshEngland
Posted on: Mon, 11/12/2018 - 11:27

Hi Christian,

Drop sets are taken to failure.

Hope this helps!

Alec Thornton
Posted on: Fri, 10/30/2020 - 23:21

Do 2 sets for 7-9 reps of a heavy weight that you can handle for the rep range. Then, for the drop set, do 2 additional sets of 7-9, but cut the weight (as Josh mentions, by 50%). As you repeat, cut the weight down each time you complete your 2 sets of 7-9 reps. If you are cutting your weight down by 50% after your first 2 sets, then obviously remove less than than that as you progress through your drop sets.

Yasith
Posted on: Thu, 11/15/2018 - 19:59

When you say "perform 1 set, drop the weight performing an additional set, rest, and repeat" and it says 2* of 7-9, I do 7-9 reps with the first heavier weight and do 9 reps, drop a couple of pounds and do 1 more set immediately after. I then repeat the same thing 1 more time since its 2 sets so in total i have done 4 sets. Is this correct ? What do you mean to failure?

M&S Team Badge
JoshEngland
Posted on: Mon, 11/26/2018 - 10:10

Hi Christian,

For drop sets drop by 50% of the previous weight.

Christian Roberts
Posted on: Sat, 11/24/2018 - 20:38

Yes it does! Also, is there a certain percentage of weight we should use as the standard for the drop set?

Yasith
Posted on: Sat, 11/03/2018 - 23:48

Can you give an example of 2* drop sets?

Youssef elmassri
Posted on: Fri, 11/02/2018 - 08:43

(Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.) does this mean that we have to perform all the exercises in dropsets except the supersets ones twice or for 2 sets ?

Olivia Pieczulis
Posted on: Mon, 09/17/2018 - 01:38

Hello.
Could you please explain that does the tempo mean? Thank you.

Abdul
Posted on: Fri, 08/31/2018 - 06:11

Hi,

This program shows workout only for a week, but the whole program is for 12 weeks. So, do I've to follow the same workouts every week without making any changes?

M&S Team Badge
JoshEngland
Posted on: Fri, 08/31/2018 - 10:52

Hi Abdul,

Yes, that is correct. Perform these workouts for 12 weeks and try to progress in some fashion during those 12 weeks.

Hope this helps!

vebjørn
Posted on: Mon, 08/20/2018 - 10:37

will this program work if you choose to do every other day instead of 2 days after eachother?

M&S Team Badge
JoshEngland
Posted on: Mon, 08/20/2018 - 14:30

Hi vebjørn

Yes, that should be fine.

Mateo1434
Posted on: Sat, 08/04/2018 - 06:40

So can i do 4 sets and not 2

Briana
Posted on: Wed, 06/06/2018 - 20:56

Hello! On this program the exercises listed as a or b-do you do both or one or the other? Thanks!

Free Workouts & Expert Advice

Get a weekly email with the latest workouts, tools, expert guides and deals from M&S.