Shred Me Daddy

You asked for it. Shred Me Daddy is a structured 5-day split designed to maximize muscle growth through 2× weekly frequency, smart volume distribution, and a rep range that keeps you in the hypertrophy zone where it hurts so good. No fluff. Just results, daddy.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Seated Row (Cable)

Incline Bench Press (Dumbbell)

Lat Pulldown

Pec Deck (Machine)

Face Pull

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Chest + Back

Squat (Barbell)

Hack Squat

Leg Extension

Bulgarian Split Squat (Dumbbell)

Leg Curl

Standing Calf Raise

Cable Crunch

Lower A — Quad Focus

Incline Bench Press (Barbell)

Shoulder Press (Machine)

Lateral Raise (Cable)

Incline Dumbbell Y Raise

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Dip (Weighted)

Push — Shoulders + Chest + Tri

Pull-Up (Bodyweight)

Dumbbell Row

Reverse Cable Crossover

Bicep Curl (Cable)

Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

 Pull — Back + Biceps

Romanian Deadlift (Barbell)

Good Morning

Back Extension (Weighted)

Lying Leg Curl

Seated Calf Raise

Decline Crunch (Weighted)

Hanging Leg Raise

 Lower B — Posterior Chain

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