Summer Shred

Eli F.

Get ready to transform your physique with the Summer Shred program! Over the course of 5 weeks, you'll engage in 6 days of intense workouts designed to maximize fat loss and build lean muscle. Each session focuses on powerful compound movements and targeted exercises, ensuring you hit every major muscle group. With a full gym at your disposal, you'll have the tools you need to push your limits and achieve your summer body goals. Embrace the challenge and watch your hard work pay off!

Designed with summer goals in mind, this 6-day program combines power and hypertrophy training to help you build strength, pack on muscle, and shred fat for a lean, defined physique. The week starts with heavy compound lifts to develop raw power and strength, followed by high-volume hypertrophy sessions that maximize muscle growth and calorie burn. A dedicated weak point day (labeled arm focus) is a wildcard to add flexibility based on personal needs. Perfect for intermediate to advanced lifters.

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Week 1

Week 2

Week 3

Week 4

Week 5

Chest Supported Row (Machine)

Incline Bench Press (Barbell)

Pull-Up (Weighted)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Barbell)

Bench Press (Close Grip)

Upper Power

Squat (Barbell)

Hip Thrust (Barbell)

Front Squat (Barbell)

Seated Hamstring Curl

Walking Lunge

Hanging Leg Raise

Lower Power

Bench Press (Dumbbell)

Chest Fly (Cable)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Tricep Pushdown (Cable)

Push Hypertrophy

T-Bar Row

Seated Row (Cable)

Lat Pulldown

Shrug (Dumbbell)

Face Pull

Bicep Curl (Cable)

Pull Hypertrophy

Leg Press

Bulgarian Split Squat (Barbell)

Leg Extension

Standing Calf Raise

Abs Crunch (Bodyweight)

Legs Hypertrophy

Preacher Curl (Barbell)

Hammer Curl

Single Arm Tricep Extension (Cable)

Overhead Tricep Extension (Cable)

Arm Focus

1 reviews for Summer Shred

Eli F.