SHREDDED

Shredded is a results driven, 3-phase weightlifting program designed to transform your body in just 10 weeks. With 4 structured training sessions per week, you’ll balance foundational workouts with targeted focus sessions that zero in on the areas that need extra attention.
•	Phase 1 (Weeks 1–3): Strength – Build a rock-solid foundation of raw strength and power.
•	Phase 2 (Weeks 4–7): Hypertrophy – Add serious size and muscle mass with proven growth strategies.
•	Phase 3 (Weeks 8–10): Toning & Definition – Refine, tighten, and carve out a lean, sharp physique.

Every phase is intentionally programmed to keep you progressing without plateaus. By the end of this journey, you won’t just look stronger, you’ll be stronger, bigger, and sharper than ever before. Shredded is your blueprint for turning discipline into results.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Lat Pulldown

Chest Supported Row (Dumbbell)

Bicep Curl (Barbell)

Hammer Curl

Plank

Cardio

Focus Session: Back & Biceps

Squat (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

Incline Bench Press (Barbell)

Dip (Weighted)

Tricep Rope Push Down (Cable)

Decline Sit Up (Weighted)

Cardio (LISS)

Foundational + Chest & Triceps

Bench Press (Dumbbell)

Split Squat (Smith Machine)

Seated Military Press (Barbell)

Hip Thrust (Machine)

Standing Calf Raise

Foundational + Glutes & Calves

Hack Squat

Incline Bench Press (Dumbbell)

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Wood Chop

Foundational + Shoulders

Chin-Up (Bodyweight)

Chest Fly (Cable)

Skull Crusher (Barbell)

Dumbbell Row

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Hanging Leg Raise

Leg Press

Seated Row (Cable)

Pallof Press

Foundational + Shoulder Focus

High Row

Glute-Ham Raise

Goblet Squat

Stiff Leg Deadlift

Incline Chest Press (Machine)

Pec Deck (Machine)

Straight Arm Pulldown

Bicep Curl (Dumbbell)

Bicep Curl (Cable)

Back & Biceps

Arnold Press

Rear Delt Fly (Cable)

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