Building a strong and shredded physique requires proper nutrition, a little discipline, as well as a well-designed workout plan.
Nutrition is something that highly differs from one person to another, but a good exercise plan can work for many.
In this article, I’ll hand you an ultimate 8-week workout plan that can help you build a strong, aesthetic, and shredded body.
I’ll also share nutritional tips for cutting fat and achieving a ripped body. So, let’s get started.
Program Description
When I wanted to lose weight and build an athletic physique, I created this 8-week shred workout plan that includes cardio and strength training.
This program involves training for 60-120 minutes a day, 5-6 times weekly, focusing on strength and cardio on the same day for 4 weeks and alternating days for the rest period.
It is great for building strength and lean mass while cutting body fat.
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 share this routine with all my readers. Although this program is a couple of years old, it can still yield the best results.
It is an easy-to-follow and effective plan to help you achieve a sturdy and athletic physique.
Focusing on proper training and a good diet will also help you accomplish decent results.
If you find the routine helpful, download the free PDF file at the bottom of this article.
8-Week Shred Workout Plan to Build a Strong & Sculpted Body
- Weeks 1 & 2 – Weight Training & Cardio Alternate Day
- Weeks 3 & 6 – Cardio and Weight Same Day
- Weeks 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.
Intensity: Train at your own pace, but keep it challenging.
Weeks 1 & 2 – Weight & Cardio on Alternate Days
- Day 1 – Chest, Shoulders, & Triceps
- Day 2 – Low Intensity Cardio
- Day 3 – Back, Shoulders, & Biceps
- Day 4 – Medium Intensity Cardio
- Day 5 – Legs and Abs
- Day 6 – High Intensity Interval Cardio
Day 1 – Weight Training (Chest, Shoulders, & Triceps)
| Exercises | Reps | Sets | Muscle |
|---|---|---|---|
| Incline Hammer Strength Press | 10-12 | 4 | Chest |
| SM Flat Bench Press | 12-15 | 3 | Chest |
| Seated Pec Fly | 8-10 | 3 | Chest |
| Overhead Press | 12-15 | 3 | Shoulder |
| Lateral Raises | 10-12 | 3 | Shoulder |
| Overhead Cable Extension | 12-15 | 3 | Triceps |
Day 2 – Cardio (LISS)
Low-intensity 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.
Day 3 – Weight Training (Back, Biceps, and Shoulders)
| Exercises | Reps | Sets | Muscle |
|---|---|---|---|
| Lat Pulldown (Overhand Grip) | 12-15 | 3 | Back |
| Lat Pulldown (Neutral Grip) | 12-15 | 3 | Back |
| Seated Machine Row | 12-15 | 3 | Back |
| Bent-over or T-bar Row | 12-15 | 3 | Back |
| Reverse Pec Deck Fly | 12-15 | 3 | Shoulder |
| Bayesian Cabel Curls | 12-15 | 3 | Biceps |
Day 4 – Medium Intensity (Zone 3) Cardio
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill @65-75% | 12 minutes | 3-minute |
| Stationary Bike @65% | 6 minutes | 2-minute |
| Elliptical Trainer @65% | 6 minutes | 2-minute |
| Punching Bag @65-75% | 6 minutes | 2-minute |
| Battle Rope @70-80% | 4 minutes | – |
Day 5 – Weight Training (Legs & Abs)
| Exercises | Reps | Sets | Muscle |
|---|---|---|---|
| Hack Squat | 12-15 | 4 | Quads |
| Leg Press | 12-15 | 3 | Quads |
| Smith Machine Reverse Lunges | 10/side | 3 | Lower Body |
| Romanian Deadlift | 10-12 | 3 | Hamstrings |
| Lying or Seated Leg Curls | 15-20 | 3 | Hamstrings |
| Calf Raises | 15-20 | 3 | Calves |
| Kneeling Cable Crunches | 12-15 | 3 | Abdominals |
| Captain’s Chair Knee Raises | 10-15 | 3 | Abdominals |
Day 6 – 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.1 Viana 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 fat and tone your physique, you can do this following workout.
However, if you can’t do HIIT, perform the following exercises at your own pace.
- Duration: 20 minutes
- Number of rounds: 2-3
- Rest between rounds: 2-4 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 |
Weeks 3 & 6 – Cardio and Weight Same Day
- Days 1, 3 & 5 – Upper Body Strength Training & Cardio
- Days 2 & 4 – Lower Body & Cardio
- Days 6 & 7: OFF
Day 1 – Upper Body Workout and Cardio
| Exercises | Reps | Sets | Rest |
|---|---|---|---|
| SM Bench Press | 12-15 | 3 | 2-min |
| Pec Deck Fly | 12-15 | 3 | 90-sec |
| Military Press | 10-12 | 3 | 2-min |
| Lateral Raises | 12-15 | 3 | 2-min |
| Treadmill | 10-minute | 1 | 2-min |
| Stationary Bicycle | 5-minute | 1 | – |
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 |
| Elliptical Cross Trainer | 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 |
| Abs Workout | 20-minute | – |
Friday – Upper Body Weight Training & 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 |
| Jumping Rope | 5-minute | 2-min |
| Punching Bag | 5-minute | – |
Weeks 7 & 8 – Cardio and Weight Alternate Day
- Day 1 – Chest, Quads, Calves, and Shoulders
- Day 2 – Cardio (Low-Intensity)
- Day 3 – Back, Hamstrings, and Arms
- Day 4 – Moderate Intensity Cardio
- Day 5 – Weighted Circuit Training
- Day 6 – Cardio (Low Intensity)
- Day 7 – OFF
Day 1 – Chest, Quads, Calves, and Shoulders (Superset)
| Exercise 1 | Exercise 1 | Sets | Rest |
|---|---|---|---|
| 12-15 DB Bench Presses | 15-20 Back Squats | 3 | 2-minute |
| 12-15 Bent-over Cable Fly | 10/leg Reverse Lunges | 3 | 2-minute |
| 10-12 Overhead Press | 15-20 Leg Extensions | 3 | 2-minute |
| 12-15 DB Lateral Raises | 15-20 Calf Raises | 3 | 2-minute |
Day 2 – Cardio (Low-Intensity)
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill | 15 minutes | 3-min |
| Low Intensity Cardio | 20 minutes | 2-min |
| Cycling | 5 minutes | 2-min |
| Elliptical Cross Trainer | 5 minutes | – |
Day 3 – Back, Hamstrings, and Arms (Superset)
| Exercise 1 | Exercise 1 | Sets | Rest |
|---|---|---|---|
| 12-15 Lat Pulldown | 15-20 Leg Curls | 3 | 2-minute |
| 12-15 Seated Rows | 10-12 DB Romanian DL | 3 | 2-minute |
| 10/side Single-arm DB Row | 15-20 Overhead Triceps Extension | 3 | 2-minute |
| 12-15 Barbell Curls | 15-20 Triceps Pushdowns | 3 | 2-minute |
Day 4 – Moderate Intensity Cardio (MIIT)
ROUND 1
| Exercise | Activity | Interval |
|---|---|---|
| Ankle Hops | 30-second | 30-second |
| Jumping Jacks | 30-second | 30-second |
| Squat Thrust | 10-15 reps | 30-second |
| Reverse Crunches | 15-20 reps | 30-second |
| Shoulder Taps | 20 per side | 30-second |
| Squat Jacks | 20 reps | 30-second |
ROUND 2
| Exercise | Activity | Interval |
|---|---|---|
| Mountain Climber | 30-second | 30-second |
| Kneeling Jump | 10 reps | 30-second |
| Plank Jacks | 30-second | 30-second |
| Alternate Heel Taps | 20 per side | 30-second |
| KB Swings | 20 per arm | 30-second |
| Flutter Kicks | 30-second | 30-second |
ROUND 3
| Exercise | Activity | Interval |
|---|---|---|
| Sit-ups | 10 reps | 30-second |
| Flutter Kicks | 30-second | 30-second |
| Crossbody Mt. Climber | 30-second | 30-second |
| Shoulder Taps | 20 per side | 30-second |
| Squat Jumps | 10-12 reps | 30-second |
| Kettlebell Swings | 20-30 reps | 30-second |
Day 5 – Weighted Circuit Training
Perform 3-5 rounds at your own pace, but make sure it feels challenging.
| Exercises | Reps |
|---|---|
| Push Presses | 8-12 |
| Pop Squats | 10-12 |
| DB Shadow Boxing | 10/side |
| Bent-over DB Rows | 12-15 |
| KB Clean & Press | 10 per side |
| Hanging Knee Raises | 10-12 |
| Mountain Climber | 30-second |
| Forearm Plank | 1-minute |
Day 6 – Cardio (Low Intensity)
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill (6-10 KMPH) | 20 minutes | 3-minute |
| Triset Abs Workout | 30 minutes | 5-minute |
| Rowing Machine | 10 minutes | – |
Basic Tips to Get the Most Out of This Program
- Increase intensity: Slowly increase the challenge by adding more reps, sets, or intensity for better results.
- Pre-Workout Meal: Eat a snack or drink something 30 minutes to 2 hours before training to fuel your workout.
- Post-workout meal: Eat high-protein foods after your workout to recover. Try 50-60 grams of protein, but ask a nutritionist for personalized advice.
- Customize it: Adjust the routine to match your fitness level and goals.
- Stay motivated: Routines can get boring, but stick with them to see results.
- Drink water: Stay hydrated all day. Water helps you feel good, prevents injuries, and improves performance during workouts.
Frequently Asked Questions (FAQs)
Who is this workout plan suitable for?
This plan is for intermediate to advanced individuals (males and females both) with some gym experience who want to burn fat, enhance muscle definition, and build strength. If you are a beginner, start with this foundational program.
What if I can’t perform certain exercises?
Substitute with accessible alternatives: Examples are:
1. Pull-Ups: Lat pulldown or resistance band pull-downs.
2. Barbell Squats: Goblet squats or bodyweight squats.
3. Deadlifts: Off Blocks, Hex Bar Deadlifts, or RDL
What should my calorie deficit and macros look like?
Calorie Deficit: Aim for 300-500 calories below your Total Daily Energy Expenditure (TDEE). You can use an online TDEE calculator to track your consumption.
Macros: 40% protein (1.6–2.2g/kg body weight), 25-30% carbs, 25-30% fats. Example for an 80kg person: 160g protein, 100-120g carbs, 50-60g fats. Adjust based on progress or daily activity.
Do I have to take supplements to get shredded?
Supplements help fulfil daily macro and micro nutrient needs, such as whey protein isolates provide a good quality protein source, 5g creatine is good for strength and recovery, and 200mg of coffee is good pre-workout for energy.
Is this plan safe for people with prior injuries?
I can’t say without knowing your situation. So, I recommend consulting a doctor or physical therapist before starting.
What should I do after the 8 weeks?
If satisfied, transition to a maintenance plan with similar workouts but a balanced calorie intake. If you want to lose more fat, extend the deficit and exercise plan for 4 more weeks.
Download the 8-Week Shred Program PDF
Generally, eight weeks are not enough to build a shredded physique. However, if you have low body fat and follow a proper calorie-restricted, high-protein diet, then you may see some noticeable results with this plan.
Please note that 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.
References
- 1Viana 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
