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Shredded to ribbons
by Cornell White
1 athletes joined
Program Description
Cut weight with cardio and maintain strength and muscle.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
130 minutes
Created
May 11, 2024 05:49
Last Edited
May 14, 2024 03:57
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8
Day 2
1
Sumo Squat
3 Sets
12 Reps
@8
2
Hack Squat
3 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Upright Row (Barbell)
3 Sets
12 Reps
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 4
1
Incline Chest Press (Machine)
3 Sets
1 Set
12 Reps
@8
2
Dip (Bodyweight)
3 Sets
12 Reps
@8
3
Overhead Press (Machine)
3 Sets
12 Reps
@8
Day 5
1
Romanian Deadlift (Trap Bar)
6 Sets
12 Reps
@8
2
T-Bar Row
3 Sets
12 Reps
@8
Day 6
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8
Day 2
1
Sumo Squat
3 Sets
12 Reps
@8
2
Hack Squat
3 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Upright Row (Barbell)
3 Sets
12 Reps
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 4
1
Incline Chest Press (Machine)
3 Sets
1 Set
12 Reps
@8
2
Dip (Bodyweight)
3 Sets
12 Reps
@8
3
Overhead Press (Machine)
3 Sets
12 Reps
@8
Day 5
1
Romanian Deadlift (Trap Bar)
6 Sets
12 Reps
@8
2
T-Bar Row
3 Sets
12 Reps
@8
Day 6
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8
Day 2
1
Sumo Squat
3 Sets
12 Reps
@8
2
Hack Squat
3 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Upright Row (Barbell)
3 Sets
12 Reps
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 4
1
Incline Chest Press (Machine)
3 Sets
1 Set
12 Reps
@8
2
Dip (Bodyweight)
3 Sets
12 Reps
@8
3
Overhead Press (Machine)
3 Sets
12 Reps
@8
Day 5
1
Romanian Deadlift (Trap Bar)
6 Sets
12 Reps
@8
2
T-Bar Row
3 Sets
12 Reps
@8
Day 6
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8
Day 2
1
Sumo Squat
3 Sets
12 Reps
@8
2
Hack Squat
3 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Upright Row (Barbell)
3 Sets
12 Reps
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 4
1
Incline Chest Press (Machine)
3 Sets
1 Set
12 Reps
@8
2
Dip (Bodyweight)
3 Sets
12 Reps
@8
3
Overhead Press (Machine)
3 Sets
12 Reps
@8
Day 5
1
Romanian Deadlift (Trap Bar)
6 Sets
12 Reps
@8
2
T-Bar Row
3 Sets
12 Reps
@8
Day 6
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8
Day 2
1
Sumo Squat
3 Sets
12 Reps
@8
2
Hack Squat
3 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Upright Row (Barbell)
3 Sets
12 Reps
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 4
1
Incline Chest Press (Machine)
3 Sets
1 Set
12 Reps
@8
2
Dip (Bodyweight)
3 Sets
12 Reps
@8
3
Overhead Press (Machine)
3 Sets
12 Reps
@8
Day 5
1
Romanian Deadlift (Trap Bar)
6 Sets
12 Reps
@8
2
T-Bar Row
3 Sets
12 Reps
@8
Day 6
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8
Day 2
1
Sumo Squat
3 Sets
12 Reps
@8
2
Hack Squat
3 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Upright Row (Barbell)
3 Sets
12 Reps
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 4
1
Incline Chest Press (Machine)
3 Sets
1 Set
12 Reps
@8
2
Dip (Bodyweight)
3 Sets
12 Reps
@8
3
Overhead Press (Machine)
3 Sets
12 Reps
@8
Day 5
1
Romanian Deadlift (Trap Bar)
6 Sets
12 Reps
@8
2
T-Bar Row
3 Sets
12 Reps
@8
Day 6
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8
Day 2
1
Sumo Squat
3 Sets
12 Reps
@8
2
Hack Squat
3 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Upright Row (Barbell)
3 Sets
12 Reps
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 4
1
Incline Chest Press (Machine)
3 Sets
1 Set
12 Reps
@8
2
Dip (Bodyweight)
3 Sets
12 Reps
@8
3
Overhead Press (Machine)
3 Sets
12 Reps
@8
Day 5
1
Romanian Deadlift (Trap Bar)
6 Sets
12 Reps
@8
2
T-Bar Row
3 Sets
12 Reps
@8
Day 6
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8
Day 2
1
Sumo Squat
3 Sets
12 Reps
@8
2
Hack Squat
3 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Upright Row (Barbell)
3 Sets
12 Reps
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 4
1
Incline Chest Press (Machine)
3 Sets
1 Set
12 Reps
@8
2
Dip (Bodyweight)
3 Sets
12 Reps
@8
3
Overhead Press (Machine)
3 Sets
12 Reps
@8
Day 5
1
Romanian Deadlift (Trap Bar)
6 Sets
12 Reps
@8
2
T-Bar Row
3 Sets
12 Reps
@8
Day 6
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@8