Get Shredded Workout Routine - 8 Week Plan
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 NotesBefore we get to the workout though, here's some important points to keep in mind:
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.
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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.
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
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 PlanYour 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|
|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|
|Upper Body A|
|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|
|Lying Hamstring Curl||3||10-12||0|
|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|
|Upper Body B|
|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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|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!