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SHRED PROGRAM

The 8 Week Shred Program

How the 8 Week Shred Works ........................................................................ ...................................3

Phase 1 Workouts: Build the Base ........................................................................

......................... 4 Upper Body Workout ........................................................................ Lower Body Workout ........................................................................ Ab Workout ........................................................................ ............13 Cardio Workouts ........................................................................ ....15

Phase 2 Workouts: Trim the Fat ........................................................................

..............................17 Circuit 1 ........................................................................ .................19 Circuit 2 ........................................................................ ................20 Circuit 3 ........................................................................ .................21 Circuit 4 ........................................................................ ................22 Fat Shredding Meals ........................................................................ Snippets ........................................................................

The 8 Week Shred Program

HOW THE 8 WEEK SHRED WORKS

This program is separated into two sections. The ffirst four weeks are phase 1, and it's all about building

strength and muscle. This is designed to get your metabolism revved up, dial in your diet to incorporate

more lean meats and healthy carbs, and get you in the habit of hitting the gym regularly.

During this time you'll be eating more food, taking adequate rest days to allow your muscles to repair, and

drinking lots of water. It's all about conditioning your body, getting used to eating a clean, healthy diet, and

preparing your ligaments and tendons for the rigors of phase 2. Phase 2 takes it to the next level. Your exercise ramps up a notch to reset your fat burning system,

and your diet stays tight and lean. You'll still be drinking plenty of water, getting lots of rest, and eating

clean. Cardio workouts stay in play, but the weight training takes a total body approach to achieve muscle development at the same time that fat loss is occurring.

The 8 Week Shred Program

PHASE 1 WORKOUTS: BUILD THE BASE

The ffirst phase of this 8 week shred consists of 4 weeks of muscle building and moderate cardio. You

will rotate through several dierent workouts, depending on the week, combining cardio and heavily weighted exercises.

All of these workouts in phase 1 should be executed to near failure. What that means is if you can get

through the 10 repetitions, and your muscles still have a little left in them, then you need to increase

the weight. For the ab exercises, you can simply keep adding repetitions until your abs give out. Dig out your water bottle, grab your headphones, and be ready to feel the burn!

The 8 Week Shred Program

YOUR FIRST 4 WEEKS:

TuesWedThursFriSatSun

Week 1

UPPER BODYRESTCARDIOLOWER BODY

ABS &

CARDIO

UPPER BODYREST

ABS &

CARDIO

LOWER BODYRESTUPPER BODYCARDIORESTUPPER BODY

REST ABS &

CARDIO

LOWER BODYRESTCARDIOUPPER BODY

ABS &

CARDIO

LOWER BODYRESTRESTCARDIO

ABS &

CARDIO

LOWER BODYUPPER BODY

PHASE 1 WORKOUTS (CONT.)

The 8 Week Shred Program

3 rounds of 20: Push-Ups

Begin in a plank position with your arms and hands directly under shoulders, body straight and maybe your hips raised slightly above your legs if you have trouble keeping your back from sagging. It's better to have a slight upside down v-shape than to have your back in a compromising position. Begin bending your elbows to lower your entire body almost to the oor. Reverse the motion and return to aquotesdbs_dbs7.pdfusesText_5

[PDF] [PDF] THE 8 WEEK SHRED PROGRAM - HubSpot

[PDF] Jillian Michaels Ripped in 30 Meal Plan - Everyday Health, Inc