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
- 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 GenderMale & Female
- Recommended SuppsProtein Powder
Fish Oil
Multivitamin
Fat Burner (Optional)
Pre-Workout (Optional) - Workout PDFDownload 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 | 2×8-10 | 3×10 | 2-3 forced reps |
| 2. Dumbbell Fly | 1×10 | 3×10-12 | Drop sets |
| 3. Weighted Dip | 1×10 | 3×10-12 | Rest-pause |
| 4. Pec-Deck | 1×10 | 3×12 | Holds on last rep |
| 5a. Cable Crossover | – | 3×12 | Superset |
| 5b. Pushup | – | 3×12 | – |
| 6. Hanging Leg Raise | – | 3×12 | Holds on last rep |
| 7a. Decline Situp | – | 3×15 | Superset |
| 7b. Side Bends | – | 3×15 | – |
| 8. Plank | – | 3xfailure | – |
| 9. Rope Crunch | – | 3×15 | Drop sets |
Day 2: Back
| Exercise | Warm up Sets | Work Sets | Intensity Method |
|---|---|---|---|
| 1. Neutral Grip Pullups | 2×8-10 | 3xfailure | Rest-pause |
| 2. Bent Over Barbell Row | 1×10 | 3×10-12 | Holds on last rep |
| 3a. Reverse Grip Pulldown | 1×10 | 3×8-10 | Superset |
| 3b. Straight Arm Pulldown | 1×10 | 3×8-10 | – |
| 4. Wide Grip Seated Row | 1×10 | 3×12 | 2-3 forced reps |
| 5. Rack Deadlift | 1×10 | 3×15 | Drop sets |
Day 3: Shoulders
| Exercise | Warm up Sets | Work Sets | Intensity Method |
|---|---|---|---|
| 1a. Upright Row | 1×10 | 3×10 | Superset |
| 1b. Seated Lateral Raise | 1×10 | 3×10 | – |
| 2. Seated Smith Machine Shoulder Press | 1×10 | 3×10-12 | Drop sets |
| 3. Front Plate Raise | 1×10 | 3×12 | 2-3 forced reps |
| 4. High Rope Face Pull | 1×10 | 3×12 | Rest-pause |
Day 4: Arms
| Exercise | Warm up Sets | Work Sets | Intensity Method |
|---|---|---|---|
| 1. EZ Bar Preacher Curl | 1×10 | 3×10-12 | 2-3 forced reps |
| 2. Close Grip Bench Press | 1×10 | 3×10-12 | Rest-pause |
| 3. Hammer Curl | 1×10 | 3×12 | Drop sets |
| 4. Overhead Rope Extension | 1×10 | 3×12 | Holds on last rep |
| 5a. Standing Cable Curl | 1×10 | 3×15 | Superset |
| 5b. Reverse Grip Pushdown | 1×10 | 3×15 | – |
Day 5: Legs
| Exercise | Warm up Sets | Work Sets | Intensity Method |
|---|---|---|---|
| 1. Squat | 1×10 | 3×8-10 | Rest-pause |
| 2. Leg Press | 1×15 | 3×15 | Drop sets |
| 3. Single Leg Extension | 1×15 | 3×15 | Holds on last rep |
| 4a. Stiff-Legged Deadlift | 1×15 | 3×15 | Superset |
| 4b. Seated Leg Curl | 1×15 | 3×15 | – |
| 5. Lying Leg Curl | 1×15 | 3×15 | Forced reps |
| 6a. Standing Calf Raise | 1×20 | 3×20 | Superset |
| 6b. Seated Calf Raise | 1×20 | 3×20 | – |
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.
