Workout Summary
| Main Goal |
Lose Fat |
| Workout Type |
Split |
| Training Level |
Advanced |
| Program Duration |
8 weeks |
| Days Per Week |
5 |
| Time Per Workout |
45-60 minutes |
| Equipment Required |
Bodyweight, Cables, Dumbbells, EZ Bar, Machines |
| Target Gender |
Male & Female |
|
Workout Description
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.
Maintaining a proper diet will be the key to optimizing your fat loss during this program. You need to be sure you’re eating in a caloric deficit and hitting your protein goals.
Weight Training
When switching to a shredding workout, you need to adjust your training. You will be working with lighter weights and higher reps. The idea here is to maintain muscle mass while burning fat.
Day 1: Chest & Abs
| Exercise |
Warm Up Sets |
Work Sets |
Intensity Method |
| Bench Press |
1 x 15 |
3 x 12 |
Drop Set |
| Incline Bench Press |
1 x 15 |
3 x 12 |
Drop Set |
| Chest Flyes |
1 x 15 |
3 x 15 |
Drop Set |
| Machine Chest Press |
1 x 15 |
3 x 15 |
Drop Set |
| Hanging Leg Raises |
- |
4 x 15 |
- |
Day 2: Back
| Exercise |
Warm Up Sets |
Work Sets |
Intensity Method |
| Pull Ups |
1 x 15 |
3 x 12 |
Drop Set |
| Lat Pulldowns |
1 x 15 |
3 x 12 |
Drop Set |
| Seated Row |
1 x 15 |
3 x 15 |
Drop Set |
| Single Arm Dumbbell Row |
1 x 15 |
3 x 15 |
Drop Set |
| Face Pulls |
- |
4 x 15 |
- |
Day 3: Shoulders
| Exercise |
Warm Up Sets |
Work Sets |
Intensity Method |
| Seated Dumbbell Press |
1 x 15 |
3 x 12 |
Drop Set |
| Lateral Raises |
1 x 15 |
3 x 15 |
Drop Set |
| Front Raises |
1 x 15 |
3 x 15 |
Drop Set |
| Reverse Pec Deck |
1 x 15 |
3 x 15 |
Drop Set |
Day 4: Arms
| Exercise |
Warm Up Sets |
Work Sets |
Intensity Method |
| Barbell Curl |
1 x 15 |
3 x 12 |
Drop Set |
| Tricep Pushdown |
1 x 15 |
3 x 12 |
Drop Set |
| Incline Dumbbell Curl |
1 x 15 |
3 x 15 |
Drop Set |
| Skull Crushers |
1 x 15 |
3 x 15 |
Drop Set |
| Hammer Curl |
1 x 15 |
3 x 15 |
Drop Set |
Day 5: Legs
| Exercise |
Warm Up Sets |
Work Sets |
Intensity Method |
| Squat |
1 x 15 |
3 x 12 |
Drop Set |
| Leg Press |
1 x 15 |
3 x 12 |
Drop Set |
| Leg Curl |
1 x 15 |
3 x 15 |
Drop Set |
| Leg Extension |
1 x 15 |
3 x 15 |
Drop Set |
| Calf Raise |
1 x 15 |
3 x 15 |
Drop Set |
Cardio
Each workout is followed by an HIIT cardio session.
Perform the following HIIT routine after each workout:
- 2 minutes warm-up
- 30 seconds sprint followed by 90 seconds walk (repeat 10 times)
- 2 minutes cool-down
