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.
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
Frequency
- 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:
- Cardio: It helps improve cardiovascular fitness, increase fat loss, tone muscles, and help build a ripped physique.
- Weight Training: The resistance workouts increase strength, build lean mass and ensure you’ll lose only fats, not mass.2Miller T, Mull S, Aragon AA, Krieger J, Schoenfeld BJ. Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. Int J Sport Nutr Exerc Metab. 2018;28(1):46-54. doi:10.1123/ijsnem.2017-0221
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)
| Exercises | Reps | Sets | Rest b/w sets |
|---|---|---|---|
| Smith Machine Squat | 10-12 | 3 | 2-min |
| SM Bench Press | 12-15 | 3 | 2-min |
| Off Block Deadlift | 8-10 | 3 | 2-min |
| Front Lat Pulldown | 12-15 | 3 | 2-min |
| Overhead Press | 12-15 | 3 | 2-min |
| Face Pull | 10-12 | 3 | 2-min |
Tuesday – Cardio (LISS)
Low-intense steady state (LISS) is a form of cardio that is done at a low to moderate heart rate.
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill | 15 minutes | 3-min |
| Cycling | 5 minutes | 2-min |
| Elliptical Cross Trainer | 5 minutes | 2-min |
| Abs Workout | 15 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
| Exercise | Set 1 | Set 2 | Rest |
|---|---|---|---|
| Incline DB Bench Press | 6, 8, 10 | 6, 8, 10 | 2-min |
| Dumbbell Sumo Squat | 6, 8, 10 | 6, 8, 10 | 3-min |
| Seated Cable Row | 6, 8, 10 | 6, 8, 10 | 2-min |
| Machine Leg Curl | 6, 8, 10 | 6, 8, 10 | 2-min |
| One-arm Dumbbell Row | 6 and 8 | 6 and 8 | 2-min |
| Kneeling Landmine Press | 6 and 8 | 6 and 8 | 3-min |
| Dumbbell Lateral Raises | 6 and 8 | 6 and 8 | 2-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
| Exercise | Activity | Interval |
|---|---|---|
| Ankle Hops | 10 reps | 15-sec |
| Mountain Climber | 20-sec | 30-sec |
| Jumping Jacks | 15-sec | 15-sec |
| Plank Jack | 15 reps | 15-sec |
| Squat Thrust | 10 reps | 30-sec |
| Shoulder Taps | 10/side | 30-sec |
| Reverse Crunches | 15 reps | 30-sec |
| Alternate Heel Taps | 10/side | 30-sec |
| Kneeling Jump | 10 reps | 30-sec |
| Flutter Kicks | 15-sec | 15-sec |
| Pushups | 20 reps | 3-5 min |
Week 3 & 6 – Cardio and Weight Same Day
Monday – Upper Body Strength Workout and Cardio
| Exercises | Reps x Sets | Rest |
|---|---|---|
| SM Bench Press | 15 x 3 | 2-min |
| Pec Deck Fly | 15 x 3 | 90-sec |
| Military Press | 15 x 3 | 2-min |
| Lateral Raises | 15 x 3 | 2-min |
| Treadmill | 10-minute | 2-min |
| Stationary Bicycle | 5-minute | – |
Tuesday – Lower Body and Cardio Workout
| Exercise | Reps x Sets | Rest |
|---|---|---|
| Front Lunges | 10 x 3 | 90-sec |
| Back Squat | 15 x 3 | 2-min |
| Leg Press | 15 x 3 | 2-min |
| Leg Curl | 15 x 3 | 90-sec |
| Cardio Abs Workout | 15-minute | – |
Wednesday – Upper Body Weight Training and Cardio
| Exercises | Reps x Sets | Rest |
|---|---|---|
| Off-Block Deadlift | 10 x 3 | 2-min |
| Seated Cable Row | 15 x 3 | 2-min |
| One-arm Dumbbell Row | 12 x 3 | 2-min |
| Barbell Curl | 12 x 3 | 2-min |
| Treadmill | 10-minute | 2-min |
| Bicycle | 10-minute | – |
Thursday – Lower Body and Cardio Workout
| Exercise | Reps x Sets | Rest |
|---|---|---|
| Treadmill Run | 5-minute | 2-min |
| Sumo Squat | 15 x 3 | 2-min |
| Step-up | 12 x 3 | 2-min |
| Leg Extension | 15 x 3 | 2-min |
| Hip Thrust | 15 x 3 | 90-sec |
| Cardio Abs Workout | 20-minute | – |
Friday – Upper Body Weight Training and Cardio
| Exercises | Reps x Sets | Rest |
|---|---|---|
| Incline Bench Press | 15 x 3 | 2-min |
| Push Press | 15 x 3 | 90-sec |
| Lat Pulldown | 15 x 3 | 2-min |
| Reverse Pec Deck | 15 x 3 | 2-min |
| Barbell Shrugs | 15 x 3 | 2-min |
| Treadmill | 10-minute | 2-min |
| Stationary Bicycle | 5-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
- 10 reps x 3
- Military Press
- Pullover
Superset 4
- 10 reps x 3
- Seated Row
- Lateral Raise
Tuesday – Cardio (Low-Intense)
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill | 15 minutes | 3-min |
| Low Intense Cardio | 20 minutes | 2-min |
| Cycling | 5 minutes | 2-min |
| Elliptical Cross Trainer | 5 minutes | – |
Wednesday – Weight Training (Crossfit)
Perform as many rounds as possible in 45 minutes:
Lift at 40-50% of your one-rep max.
| Exercise | Reps |
|---|---|
| Kettlebell Swings | 10/side |
| Barbell Clean and Press | 10 |
| Dumbbell Front Lunges | 10/side |
| Conventional Deadlift | 10 |
| Flat Bench Press | 10 |
| Dumbbell Man maker | 10 |
Thursday – Cardio (HIIT)
Round 1
| Exercise | Activity | Interval |
|---|---|---|
| Ankle Hops | 10 reps | 15-sec |
| Jumping Jacks | 15-sec | 15-sec |
| Squat Thrust | 10 reps | 30-sec |
| Reverse Crunches | 15 reps | 30-sec |
| Shoulder Taps | 15-sec | 15-sec |
| Pushups | 20 reps | 2-3 min |
Round 2
| Exercise | Activity | Interval |
|---|---|---|
| Mountain Climber | 15-sec | 15-sec |
| Kneeling Jump | 10 reps | 30-sec |
| Plank Jacks | 10 reps | 30-sec |
| Alternate Heel Taps | 15-sec | 30-sec |
| KB Swings | 15 reps | 30-sec |
| Flutter Kicks | 15-sec | 2-3 min |
Round 3
| Exercise | Activity | Interval |
|---|---|---|
| Crunches | 10 reps | 15-sec |
| Flutter Kicks | 15-sec | 30-sec |
| Mountain Climber | 15-sec | 30-sec |
| Shoulder Taps | 10 taps/side | 30-sec |
| Squat Jump | 10 reps | 30-sec |
| KB Swings | 15 reps | 30-sec |
Friday – Weight Training (Tri-Set)
Triset 1
- 10 reps x 3
- Bench Press
- Lat Pulldown
- Dumbbell Romanian Deadlift
Triset 2
- 10 reps x 3
- Arnold Press
- Bent-over Row
- Leg Extension
Triset 3
- 10 reps x 3
- Pushdown
- Barbell Curl
- Calf Raises
Saturday – Cardio (Low Intense)
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill | 15 minutes | 3-min |
| Core (BW + Weighted) | 30 minutes | 5-min |
| Cycling | 5 minutes | – |
Pro Tips to Get the Most Out of This Program
- 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.
- 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.
- 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).
- Adjustment: You can adjust the routine according to your fitness level and goal.
- Train when you feel energetic: It is best to work out when you feel physically and mentally active to give your best.
- 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.
- 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
References
- 1The Role of Exercise and Physical Activity in Weight Loss and Maintenance – American College of Sports Medicine
- 2Miller T, Mull S, Aragon AA, Krieger J, Schoenfeld BJ. Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. Int J Sport Nutr Exerc Metab. 2018;28(1):46-54. doi:10.1123/ijsnem.2017-0221
- 3Ozaki 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
- 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
