The Best 8 Week Shred Workout Plan with PDF

Building a shredded physique is one of the goals of many fitness enthusiasts. However, it requires proper nutrition, a little discipline, and most importantly, a well-designed workout plan to achieve that goal.

When I wanted to lose weight and build an athletic physique, I created an ultimate 8 week shred workout plan that included cardio and strength training; combining both helps burn fat, build muscle, and improve body composition.

I followed this program for a couple of months and got decent results. It helped me increase my strength and endurance and improved my muscle definition.

8 Week Shred Program Results
8 week shred workout program result

That’s why I’ve decided to hand out this routine to all my readers. This program is a couple of years old, but still, it can yield the best results.

It is an easy-to-follow and effective plan that can help you achieve a sturdy and athletic physique. You can also download this program pdf at the bottom of this article.

Focusing on proper training and a good diet will also help you accomplish decent results.

8 Week Shred Program Summary and Description

8 week shred workout plan summary


  • Week 1-2: 4 days/week
  • Week 3-6: 5 days a week
  • Week 7-8: 6 days/week

Daily Workout Duration

A study has shown working out 255-400 minutes per week helps promote weight loss.1 The Role of Exercise and Physical Activity in Weight Loss and Maintenance – American College of Sports Medicine So, exercising 60-75 minutes a day is optimum for increasing weight loss and attaining the best physique.

Please note workout isn’t a substitution for the calorie deficit. Both are important when it comes to developing a shred physique. So, make sure you properly follow them.

Workouts you’ll do:

Program Goal

Burn maximum calories, improve cardiovascular health, strengthen and tone muscles, and help you achieve a shredded physique.

Types of sets you’ll do:

I’ve included various types of sets in this program, such as superset, drop set, triset, and quad set. They will challenge your strength and endurance and help you achieve your goal at the same time.

Equipment requires:

  • Dumbbells
  • Barbells
  • Kettlebells
  • Resistance Training Machines
  • Cardio Machines

Targeted Gender

Whether you’re a male or female, you can follow this program to improve your physique.

8 Week Shred Workout Plan Schedule

  • Week 1 & 2 – Weight Training and Cardio Alternate Day
  • Week 3 & 6 – Cardio and Weight Same Day
  • Week 7 & 8 – Cardio and Weight Alternate Day

Please note: It’s best to perform some cardio exercises before lifting weights to increase your blood flow and get your muscles ready. For example, you can jog, do some bodyweight cardio exercises, or lift light weights for five minutes.

Week 1 & 2 – Weight Training and Cardio Alternate Day

Monday – Weight Training (Full Body)

ExercisesRepsSetsRest b/w sets
Smith Machine Squat10-1232-min
SM Bench Press12-1532-min
Off Block Deadlift8-1032-min
Front Lat Pulldown12-1532-min
Overhead Press12-1532-min
Face Pull10-1232-min

Tuesday – Cardio (LISS)

Low-intense steady state (LISS) is a form of cardio that is done at a low to moderate heart rate.

Treadmill15 minutes3-min
Cycling5 minutes2-min
Elliptical Cross Trainer5 minutes2-min
Abs Workout15 minutes

Note: You can jog and run at your own pace

Thursday – Weight Training (Drop Set)

The drop set is an excellent way to increase strength and endurance in a shorter time compared to typical resistance exercise protocols, showed in a study published by the Journal of Sports Sciences.3 Ozaki H, Kubota A, Natsume T, et al. Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study. J Sports Sci. 2018;36(6):691-696. doi:10.1080/02640414.2017.1331042

The drop is a method of doing multiple subsets within one set. And here in this routine, there will be three subsets in every set, and these subsets will be done in the following manner:

  • Subset 1: Lift weight at 50% of your one rep max (1RM)
  • Subset 2: 30% of your 1RM
  • Subset 3: 20% of your 1RM
ExerciseSet 1Set 2Rest
Incline DB Bench Press6, 8, 106, 8, 102-min
Dumbbell Sumo Squat6, 8, 106, 8, 103-min
Seated Cable Row6, 8, 106, 8, 102-min
Machine Leg Curl6, 8, 106, 8, 102-min
One-arm Dumbbell Row6 and 86 and 82-min
Kneeling Landmine Press6 and 86 and 83-min
Dumbbell Lateral Raises6 and 86 and 82-min

Friday – Cardio (HIIT)

High-intensity Interval Training (HIIT) is an effective way to improve cardiovascular fitness and muscle endurance and help achieve a sculpted physique.

A study has shown HIIT is more effective in reducing total absolute fat mass (kg) compared to traditional cardio.4Viana RB, Naves JPA, Coswig VS, et al. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT)Br J Sports Med. 2019;53(10):655-664. doi:10.1136/bjsports-2018-099928

So, if you want to shed off excess fats and tone your physique, you can do this following workout.

However, if you can’t do HIIT, perform the below exercises at your own pace.

  • Duration: 25-30 minutes
  • Number of rounds: 2
  • Rest between rounds: 3-5 minutes
Ankle Hops10 reps15-sec
Mountain Climber20-sec30-sec
Jumping Jacks15-sec15-sec
Plank Jack15 reps15-sec
Squat Thrust10 reps30-sec
Shoulder Taps10/side30-sec
Reverse Crunches15 reps30-sec
Alternate Heel Taps10/side30-sec
Kneeling Jump10 reps30-sec
Flutter Kicks15-sec15-sec
Pushups20 reps3-5 min
Starting workout of 8 week shred program

Week 3 & 6 – Cardio and Weight Same Day

Monday – Upper Body Strength Workout and Cardio

ExercisesReps x SetsRest
SM Bench Press15 x 32-min
Pec Deck Fly15 x 390-sec
Military Press15 x 32-min
Lateral Raises15 x 32-min
Stationary Bicycle5-minute

Tuesday – Lower Body and Cardio Workout

ExerciseReps x SetsRest
Front Lunges10 x 390-sec
Back Squat15 x 32-min
Leg Press15 x 32-min
Leg Curl15 x 390-sec
Cardio Abs Workout15-minute

Wednesday – Upper Body Weight Training and Cardio

ExercisesReps x SetsRest
Off-Block Deadlift10 x 32-min
Seated Cable Row15 x 32-min
One-arm Dumbbell Row12 x 32-min
Barbell Curl12 x 32-min

Thursday – Lower Body and Cardio Workout

ExerciseReps x SetsRest
Treadmill Run5-minute2-min
Sumo Squat15 x 32-min
Step-up12 x 32-min
Leg Extension15 x 32-min
Hip Thrust15 x 390-sec
Cardio Abs Workout20-minute

Friday – Upper Body Weight Training and Cardio

ExercisesReps x SetsRest
Incline Bench Press15 x 32-min
Push Press15 x 390-sec
Lat Pulldown15 x 32-min
Reverse Pec Deck15 x 32-min
Barbell Shrugs15 x 32-min
Stationary Bicycle5-minute

Week 7 & 8 – Cardio and Weight Alternate Day

Monday – Weight Training (Superset)

Take 2-3 minutes of rest after each set.

Superset 1

  • 10 reps x 3
  • Bench Press
  • Lat Pulldown

Superset 2

  • 10 reps x 3
  • Back Squat
  • Leg Curl

Superset 3

Superset 4

  • 10 reps x 3
  • Seated Row
  • Lateral Raise

Tuesday – Cardio (Low-Intense)

Treadmill15 minutes3-min
Low Intense Cardio20 minutes2-min
Cycling5 minutes2-min
Elliptical Cross Trainer5 minutes

Wednesday – Weight Training (Crossfit)

Perform as many rounds as possible in 45 minutes:

Lift at 40-50% of your one-rep max.

 Kettlebell Swings10/side
 Barbell Clean and Press10
Dumbbell Front Lunges10/side
 Conventional Deadlift10
Flat Bench Press10
Dumbbell Man maker10

Thursday – Cardio (HIIT)

Round 1

Ankle Hops10 reps15-sec
Jumping Jacks15-sec15-sec
Squat Thrust10 reps30-sec
Reverse Crunches15 reps30-sec
Shoulder Taps15-sec15-sec
Pushups20 reps2-3 min

Round 2

Mountain Climber15-sec15-sec
Kneeling Jump10 reps30-sec
Plank Jacks10 reps30-sec
Alternate Heel Taps15-sec30-sec
KB Swings15 reps30-sec
Flutter Kicks 15-sec2-3 min

Round 3

Crunches10 reps15-sec
Flutter Kicks15-sec30-sec
Mountain Climber15-sec30-sec
Shoulder Taps10 taps/side30-sec
Squat Jump10 reps30-sec
KB Swings15 reps30-sec

Friday – Weight Training (Tri-Set)

Triset 1

Triset 2

  • 10 reps x 3
  • Arnold Press
  • Bent-over Row
  • Leg Extension

Triset 3

Saturday – Cardio (Low Intense)

Treadmill15 minutes3-min
Core (BW + Weighted)30 minutes5-min
Cycling5 minutes

Pro Tips to Get the Most Out of This Program

  1. Increase intensity and training level: It’s best to increase the intensity, the number of reps, and sets gradually to challenge yourself and achieve the maximum results.
  2. Pre-Workout Meal: It’s best to have some pre-workout snacks and drinks for an effective training session. You can take a pre-workout meal 30 minutes to 2 hours prior to the training, depending on the kind of food you consume.
  3. Post-Workout Meal: It’s good to have high-protein foods and supplements after the workout to recover muscles. I suggest consuming 50-60 grams of protein after a workout for optimal results (it is only an example, a nutritionist can help you better in this case).
  4. Adjustment: You can adjust the routine according to your fitness level and goal.
  5. Train when you feel energetic: It is best to work out when you feel physically and mentally active to give your best.
  6. Keep enjoying the workout: Repeating the same thing for a considerable period can be boring, but you must be disciplined to accomplish the best result.
  7.  Drink enough water to keep yourself hydrated: Keeping yourself hydrated throughout the day is crucial. Research shows that staying hydrated during the workout helps prevents uneasiness and injuries and boosts performance.

Can You Get Shred in 8 Weeks?

Generally, eight weeks are not enough to build a shredded physique. However, if you have low body fats and follow a proper calorie-restricted high-protein diet, then you may see some noticeable results.

Please note everyone’s body responds differently. So for some people, it can take three months, and for others, it can take up to six months, depending on training consistency, diet, lifestyle, and how your body responds.

Download 8 Week Shred Program PDF


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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