Get Shredded Workout Routine - 8 Week Plan

Get Shredded Workout Routine - 8 Week Plan

Memorial Day is only eight short weeks away. Summer is just around the corner. This means it's time to end the winter bulking season, and enter into all out shred mode.

It's time to build that beach body, and here's how to do it. we've assembled the perfect workout plan to get you lean, ripped and ready for the waves - now it's up to YOU to do the work, both in the gym AND the kitchen.

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Summer Shredding Workout Notes

Before we get to the workout though, here's some important points to keep in mind:

Lift Heavy

The days of going super high reps for ultra-light weight (i.e. pink dumbbells) are gone. You're shedding fat here, not muscle. To keep your muscle while eating at a deficit, you have to lift heavy freaking weights.

Diet Clean Up

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We're not talking about washing your fruits and vegetables before eating them (i.e. "clean" eating). By "cleaning up" your diet, we're talking about focusing on whole foods - lean meats, fruit, vegetables, whole grains, and healthy fats.

Bulking season is over, so that means curbing the daily cheats to help get in excess calories. We're in deficit mode now, which means each and every calorie needs to count -- there's no room to waste on bon bons and Butterfingers.

Track Everything

Compounding on the two points above, you have to track everything -- weights used on working sets, number of reps accomplished each set, how much you're eating each day, and what you're eating each day.

If you're not monitoring what you're doing in the gym and in the kitchen, you have no idea if you're progressing with your training, stalling, under/overeating, or anything else. To truly succeed and make the most of these next 8 weeks, you have to buckle down and track everything. Your end results are riding on this!


Cutting fat isn't rocket science, you need to tightly monitor your diet and train your ass off. We're burning off the goo here through a combo of high volume/intensity and heavy weight.

This isn't easy by any means, and that's where the last point comes in - commitment.

There's going to be times when you want a drink with the gang after work or some cake with your co-workers during an office party. Sure you can do that, but then again you can kiss your beach body results goodbye. That drink doesn't sound as "necessary" anymore does it?

Commit to your goal and pursue it with relentless, reckless abandon and you'll be astonished at the end results.

Now... it's time to TRAIN!

5 Day Workout Program Outline

  • Day 1 - Lower Body A
  • Day 2 - Upper Body A
  • Day 3 - Lower Body B
  • Day 4 - Upper Body A
  • Day 5 - Bodyweight conditioning
Each workout for Days 1-4 will consist primarily of supersets - that is performing two exercises back to back with as little rest as possible between the two, then resting for 60 to 90 seconds. This accomplishes two things: you'll get a tremendous amount of work accomplished in less time and your heart rate will stay elevated, helping increase the number of calories burned and burning more fat while still maintaining muscle.

Day 5 is a bodyweight conditioning day to give your body a break from the heavy lifting, but still ramp up the intensity to continue chiseling away at the flab covering your muscles.

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Beach Body Workout Plan

Your training needs to burn excess calories and we're going to do that through a variety of techniques and methods (high volume, supersets, short rest periods, etc). This is precisely what you need to get the results you're after - a body no beach freak can resist!

Get ready, because it's all grit from here on out.
Lower Body A
Exercise Sets Reps Rest
 Barbell Back Squat - Drop set last set  3  8-12  60
 Leg Press - Drop set last set  3  8-12  60
 Barbell Romanian Deadlift  3  10-15  60
 Dumbbell Reverse Lunge - Reps are per leg  3  10-15  60
 Standing Calf Raises  3  20-25  60
 Seated Calf Raises  3  20-25  60-90
 Ab Wheel Roll outs  3  10-15  0
 Hyperextension  3  12-15  60

Upper Body A
Exercise Sets Reps Rest
 Wide Grip Pull Ups  3  6-12  0
 Incline Dumbbell Press  3  6-12  60-90
 Bent Over Barbell Row  3  6-12  0
 Flat Barbell Bench Press  3  6-12  60-90
 Incline 2-Arm Dumbbell Row  3  10-12  0
 Standing Overhead Dumbbell Press  3  10-12  60-90
 Standing Dumbbell Lateral Raise  3  10-12  0
 Seated Dumbbell Rear Delt Flies  3  12-15  60-90

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Lower Body B
Exercise Sets Reps Rest
 Lying Hamstring Curl  3  10-12  0
 Front Squat  3  8-12  60-90
 Dumbbell Romanian Deadlifts  3  10-12  0
 Bulgarian Split Squat - Per leg  3  10-12  60-90
 Walking Dumbbell Lunges - Per leg  3  10-15  0
 Swiss Ball Leg Curls  3  AMAP  60-90
 Hanging Leg Raises  3  8-12  0
 Cable Chops  3  12-15  60-90

Upper Body B
Exercise Sets Reps Rest
 Neutral Grip Pull Up  3  10-15  0
 Standing Military Press  3  8-12  60-90
 Hammer Strength Row Machine  3  10-12  0
 Low Incline Dumbbell Squeeze Press  3  8-12  60-90
 Dumbbell Upright Row  3  8-12  0
 Single Arm Cable Lateral Raise  3  10-15  60-90
 EZ Bar Curls  3  8-12  0
 Lying Triceps Extensions  3  12-15  60-90

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Bodyweight Conditioning
Exercise Sets Reps Rest
 Bodyweight Squats  1  30  0
 Push Ups  1  20  0
 Chin Ups  1  10  0
 Jumping Lunges  1  20  0
 Bear Crawl - Rest 60-90 seconds after each round. Repeat twice for a total of three rounds.  2-3  25 yards  60-90

Note: Perform the bodyweight circuit going from one exercise to the next with as brief a rest as possible (5-10 seconds between the moves). Perform all reps for a given exercise before proceeding to the next one. Each week aim to reduce the number of breaks needed each week to perform all reps for each exercise, as well as trim the rest periods between circuits by a few seconds.

You won't need to be slogging away on the treadmill anymore with this conditioning circuit to end each week!

Time to Shine!

Beach season is rapidly approaching, and the time to start shredding is NOW! To hit the waves with your best "you," bear down for the next few weeks and really commit to your diet and training. When it's time to hit the beach, the new you that will stun everyone.

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richard newfield - January 11, 2019

I’ll have to revisit as we get close to summer.

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