| Main Goal: – | Loss Fat and make a shredded body. |
| Duration: – | 2 Months. |
| Level: – | Intermediate or Advanced. |
Download the free 2 months of workout routine to Fat Loss:
There is not any shortcut method that makes you “Fat to Fit.”
To make a shredded body you need to kick off your ass from the sedentary behaviors and fucking join the gym and burn some calories that tend you to cut fat.
To create a shredded physique, not only worry about the workout plan but also needed to focus on your diet routine. Diet plays a very important role in both fat loss or muscle-building procedures.
Related: Meal plan that helps you to shred fat.
If you want to cut your fat, you need to eat fewer calories than you burn. When you consume fewer calories than you burn, the body needs extra energy and it taps stored fat. That’s the way you can make lose your unwanted fat.
Alternatively, when you eat more calories than you burn, your body will store the food as excess energy at tissue. So, with the consciousness of your workout day by day routine, you also take a keen on your nutrition chart.
You are decreasing your caloric consumption and subsequently your energy stores. Also, you can feel your strength will undoubtedly diminish during a cut. However, you want to stimulate your muscles as much as possible to retain your muscle mass. Make sure to still lift heavy, albeit with a slightly lower volume, to avoid overtraining while cultivating a full and muscular lean physique.
To make a shredded body you have to know about all the forcefully jargons that make your workout tougher to reduce fat.
- Supersets: Combination of two or more exercises that are performed back to back without any rest.
- Forced Reps: The forced reps are done with some external spot when you are exhausted.
- Drop Sets: In the last set upon failure, reducing the weight and continue the set with some more reps or failure.
- Holds: Upon completing the set, you hold the weight with muscles contracted until failure.
- Rest-Pause Set: Upon failure, rest for 10-15 seconds and continue the set until again failure or desired rep range.
Two Phase System
Below you will discover a two-phase system or 8-week workout plan (2 months) to achieve the ideal muscular physique. Each phase will change intensity or caloric burn to continuously adapt your body.
Phase I: Week 1, 3, 5, 7
In this phase focus on your workout with diet also. Intake the double protein in gram comparison of your weight in kg and lesser the carbs or fat.
Day 1: Chest & Shoulder
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Incline Dumbbell Fly | 3 | 12 | 30 seconds |
| B | Incline Dumbbell Press | 6 | 10-8 | 45 seconds |
| C1 | Barbell Press | 4 | 10 | 0 seconds |
| C2 | Flat Bench Fly | 4 | 10 | 60 seconds |
| D | Cross Cable Fly | 5 | 20 | 45 seconds |
| E | Standing Dumbbell Press | 3 | 12 | 30 seconds |
| F | Side Raises | 3 | 12 | 40 seconds |
| G | Rear Delt Cable Fly | 3 | 12 | 30 sec |
| H | Cardio | 30 minutes. |
Day 2: Biceps, Triceps & Abs Workout
| Order | Movement | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Dumbbell Curls | 3 | 15,12,10 | 30 seconds |
| B | Barbell Curl | 4 | 10,10,10,10 | 45 seconds |
| C1 | Wide Grip | 3 | 10,10,10 | 0 seconds |
| C2 | Close Grip | 3 | 10,10,10 | 0 seconds |
| D | Spider Curl | 4 | 18,16,14,12 | 45 seconds |
| E | Overhead Cable Extensions | 3 | 12,12,12 | 30 seconds |
| F | Skull Crushers | 3 | 10,10,10 | 40 seconds |
| G | Triceps V bar Press down | 3 | 15,15,15 | 45 seconds |
| H | Hanging leg raises | 4 | 20,20,20,20 | 60 seconds |
| I | Scissor Jacks | total | 100 |
Day 3: Back & Forearms
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Pull-ups | 4 | 8-10 | 45 seconds |
| B | Standing Rope Pullovers | 5 | 20 | 60 seconds |
| C | Wide Grip Lat Pulldown | 4 | 12 | 45 seconds |
| D | Reverse Grip Rows | 4 | 10-12 | 45 seconds |
| E | Barbell Row | 8 | 8 | 45 seconds |
| F | Dumbbell Pullovers | 3 | 12-15 | 30 seconds |
| G | Wrist Curl | 4 | 25 | 60 seconds |
| H | Reverse Wrist Curl | 4 | 25 | 60 seconds |
Day 4: Shoulders and Abs
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Front Raise | 5 | 20 | 45 seconds |
| B | Shoulder Press | 5 | 10-12 | 60 seconds |
| C | Front Barbell Raise | 3 | 15 | 45 seconds |
| D | Seated Side Raise | 3 | 15 | 45 seconds |
| E | Bent Over Delt Fly | 3 | 10-12 | 30 seconds |
| F | Dumbbell Shrugs | 6 | 8-10 | 45 seconds |
| G | Hanging Leg Raises | 4 | 20 | 60 seconds |
| H | Cable Crunch | 4 | 20 | 60 seconds |
Day 5: Legs & Calves
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Leg Extension | 5 | 20 | 60 seconds |
| B | Seated Leg Curl | 5 | 20 | 60 seconds |
| C | Squats | 8 | 12 | 60 seconds |
| D | Bulgarian Split Squat | 3 | 12 | 60 seconds |
| E | Standing Calve Raises | 3 | 33 | 45 seconds |
Day 6: Cardio
45 minutes of cardio.
Day 7: Rest or Stretch
Phase II: Week 2, 4, 6, 8
This session is even more intense. You will increase your protein intake while decreasing your carbs and fat allotments. You will also decrease your rest periods and increase your cardio. Keep moving forward! Here is where you will start to see some serious results.
Day 1: Upper Body
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Barbell Bench | 3 | 8,8,8 | 60 seconds |
| B1 | Barbell Row | 3 | 15,12,10 | 0 seconds |
| B2 | Push Up | 3 | 15,15,failure | 45 seconds |
| C1 | Machine Cable Fly | 3 | 15,12,10 | 0 seconds |
| C2 | Seated Cable Row | 3 | 15,12,10 | 0 seconds |
| C3 | Pull Up | 3 | 15,15,15 | 45 seconds |
| D1 | Standing Dumbbell Press | 3 | 15,12,10 | 0 seconds |
| D2 | Triceps Rope press down | 3 | 15,12,10 | 0 seconds |
| D3 | Standing Curl | 3 | 15,15,15 | 45 seconds |
| E | Cardio | 15 Minutes |
Day 2: Lower Body
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Squat | 3 | 8,8,8 | 60 seconds |
| B1 | Dumbbell Lunge | 3 | 15,12,10 | 0 seconds |
| B2 | Seated Hamstring Curl | 3 | 10 | 0 seconds |
| B3 | Seated Leg Extension | 3 | 10 | 60 seconds |
| C1 | Romanian Deadlift | 3 | 15,12,10 | 0 seconds |
| C2 | Seated Leg Extension | 3 | 10 | 40 seconds |
| D1 | Goblet Squats | 3 | 15,12,10 | 0 seconds |
| D2 | Barbell Hip Thrusts | 3 | 10 | 0 seconds |
| E | Cardio | 15 minutes | 60 seconds |
Day 3: Back, Biceps
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Pull Ups | 3 | 15, 15, failure | 60 seconds |
| B1 | Bent Over Dumbbell Row | 3 | 15, 12, 10 | 0 seconds |
| B2 | Lat Pulldown | 3 | 10 | 60 seconds |
| C1 | Seated Wide Grip Cable | 3 | 15, 12, 10 | 0 seconds |
| C2 | Seated Close Grip Cable | 3 | 10 | 60 seconds |
| D | Dumbbell Shrugs | 4 | 10 | 45 seconds |
| E1 | Seated Dumbbell Curl | 3 | 15, 12, 10 | 0 seconds |
| E2 | Reverse Curl | 3 | 12 | 60 seconds |
| F | Spider Curl | 5 | 15, 12, 10 | 45 seconds |
| G | Cardio |
Day 4: Chest, Shoulders, Triceps
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A1 | Dumbbell Press | 3 | 15,12,10 | 0 seconds |
| A2 | Machine Fly | 3 | 12 | 60 seconds |
| B | Incline Cable Fly | 5 | 15,12,10 | 45 seconds |
| C1 | Standing Dumbbell Press | 3 | 15,12,10 | 0 seconds |
| C2 | Dumbbell Lateral Raises | 3 | 10 | 60 seconds |
| D | Rear Delt Cable Flys | 3 | 20,18,16 | 45 seconds |
| E1 | Overhead Cable Extensions | 3 | 16,14,12 | 0 seconds |
| E2 | Skull Crushers | 3 | 12 | 60 seconds |
| F | Triceps V bar Press down | 3 | 15 | 40 seconds |
| G | Cardio | 15 minutes |
Day 5: Leg
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Squats | 5 | 12-15 | 40 seconds |
| B | Leg Press | 4 | 12 | 30 seconds |
| C | Leg Extension | 4 | 12 | 45 seconds |
| D | Stiff-Legged Deadlift | 3 | 12 | 35 seconds |
| E | Bulgarian Split Squat | 3 | 12-15 | 45 seconds |
| F | Standing Calf Raise | 4 | 18 | 45 seconds |
Day 6: Cardio
Do 45 minutes of cardio.
Why Cardio is important during Shredded Body Plan?
Cardio acceleration is a powerful tool to help carve through your body fat stores while maintaining muscle mass. Utilizing cardio acceleration will not increase the length of your workout, but it can vastly increase your overall caloric burn. This technique will transform your resistance training workout into a HIIT workout of its own.
Options to do: Types of cardio you can do after your workout is complete.
- Jumping Rope.
- Jumping Jacks.
- Burpees.
- Pushups.
- Kettlebell swing.
- Medicine Ball Slam.
- Dumbbell Step Ups.
- Jump Squats.
Related: – Best HIIT Workout
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