THE 8 WEEK
SHRED PROGRAM
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The 8 Week Shred Program
TABLE OF CONTENTS
How the 8 Week Shred Works ……………………………………………………………………………………………..3
Phase 1 Workouts: Build the Base ……………………………………………………………………………………. 4
• Upper Body Workout …………………………………………………………………………………………………………………………… 6
• Lower Body Workout …………………………………………………………………………………………………………………………..10
• 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 ……………………………………………………………………………………………………….. 24
Snippets …………………………………………………………………………………………………………………………. 36
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The 8 Week Shred Program
HOW THE 8 WEEK SHRED WORKS
This program is separated into two sections. The first 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.
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The 8 Week Shred Program
PHASE 1 WORKOUTS: BUILD THE BASE
The first phase of this 8 week shred consists of 4 weeks of muscle building and moderate cardio. You
will rotate through several different 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!
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The 8 Week Shred Program
YOUR FIRST 4 WEEKS:
Mon Tues Wed Thurs Fri Sat Sun
Week 1
UPPER BODY REST CARDIO LOWER BODY ABS &
CARDIO UPPER BODY REST
Week 2
ABS &
CARDIO LOWER BODY REST UPPER BODY CARDIO REST UPPER BODY
Week 3
REST ABS &
CARDIO LOWER BODY REST CARDIO UPPER BODY ABS &
CARDIO
Week 4
LOWER BODY REST REST CARDIO ABS &
CARDIO LOWER BODY UPPER BODY
PHASE 1 WORKOUTS (CONT.)
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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 floor. Reverse the motion and return to a
high plank to complete the exercise. If you have limited upper body
strength, or previous shoulder injuries, you may want to drop your
knees to the ground to reduce the amount of stress on your shoulders
and back.
UPPER BODY WORKOUT
PHASE 1 WORKOUTS (CONT.)
3 Rounds of 10: Seated Dumbbell Overhead Press
Sit on the side of a bench with a dumbbell in each hand, palms facing
out, and feet close together. Bend at the elbows executing a bicep
curl, then rotate palms out at shoulder height and finish by pushing
your arms up above your head until the dumbbells almost touch.
Your arms should not completely straighten. Reverse the motion and
return to the starting position.
The 8 Week Shred Program
PHASE 1 WORKOUTS (CONT.)
3 rounds of 10: Chest Fly (machine)
Adjust the arms of the chest fly machine so they are on either side
of your body. Facing away from the weight stack, sit down and grab
the handles. With a bent elbow, bring your fists close to one another,
squeezing your chest as you go. Keep your elbows elevated to fist
3 rounds of 8: Chest Press (machine)
Seated at a chest press machine, start with elbows bent and hands
positioned so that your hands are gripping the handles slightly below
shoulder height. Push forward, extending your arms until they are
almost straight. With a controlled motion, return to starting position.
