4Weeks2Shred

Transform your physique in just 4 weeks with the 4Weeks2Shred program! This intense, four-day-a-week workout plan targets all major muscle groups, focusing on building strength and shredding fat. Each session is packed with a variety of exercises like Reverse-Grip Pulldowns, Shoulder Presses, and T-Bar Rows, ensuring balanced development and maximum results. With a mix of machines and free weights, you'll push your limits and see real progress. Get ready to sculpt your body and elevate your fitness game!

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Week 1

Week 2

Week 3

Week 4

for 2nd and 3rd set, perform drop sets. 5 reps, lower weight then 10 reps, lower weight and 15 reps.

Reverse-Grip Pulldowns

 Neutral-Grip Pulldowns

Reverse Grip Machine Rows

T-Bar Row

Preacher Curl (Barbell)

Seated Calf Raise

Lying Leg Raise

Twists

Back & Biceps

for 2nd and 3rd set, perform drop sets. 5 reps, lower weight then 10 reps, lower weight and 15 reps

Shoulder Press (Machine)

Reverse Pec Deck

Lateral Raise (Machine)

Shrug (Barbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Close Grip Chest Press

Shoulders & Triceps

Leg Extension

Reverse Hack Squats

Single-Leg Leg Curl

Hack Squat

Legs

Decline Chest Press

Incline Chest Press (Machine)

Chest Fly (Machine)

Standing Calf Raise

Chest & Calves

Machine Low Row

Seated Row (Cable)

Chest Supported Row (Machine)

Lat Pulldown

Spider Curl

Bicep Curl (Cable)

Shoulder Press (Plate Loaded)

Lateral Raise (Cable)

Reverse Grip Tricep Pushdown

Shoulder & Triceps

Machine Leg Extension

Leg Press (45 Degrees)

Squat Press

Incline Bench Press (Barbell)

Chest Press (Machine)

Cable Crunch

Reverse Grip Lat Pulldown

Single Arm Row (Cable)

Hyperextension

Preacher Curl (EZ Bar)

Front Raise

Single Arm Tricep Extension (Cable)

Squat (Barbell)

Decline Cable Fly

Incline Chest Fly (Dumbbell)

Chest, Calves & Abs

1st set - 10/5
2nd set - 10/10
3rd set - 20

Seated Row (Machine)

Machine Lat Pulldown

Machine Preacher Curl

Back & biceps

Seated Leg Curl

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