Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration3 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
No, this article isn't a gimmick. It wasn't written to fool people into thinking they can get shredded in only 21 days. I call this program "fast and furious" because:
Fast - You are eating only 1/3rd of your daily calories before dinner. This will feel like fasting for most of you, and is only one step away from intermittent fasting.
Furious - Workouts are fast-paced, exhausting, exhilerating and calorie-burning.
This workout and eating plan is a fat loss cycle based around a 21 day schedule. It can be run once if you only need to knock off a quick 5-15 pounds, or multiple times if you have more weight to lose.
Recommended: Need help losing fat? Take our Free Fat Loss Course
21 Day Cycle Expectations
This cycle is designed to strip away fat while maintaining muscle tissue. It can help you achieve that ripped or toned look you are after.
During the first week of a reduced calorie and carbohydrate diet, you will flush a lot of excess water and lose weight rapidly. This is neither unhealthy, nor an indication of what your rate of weight loss will be like during weeks 2 and 3. With that said, men should expect to see an 8 to 12 pound loss during these 3 weeks, and women will likely lose 5 to 10 pounds.
If you continue to run this program, your rate of overall weight loss will slow during the second and third cycles. You have already flushed out quite a bit of excess water weight, so from this point forward the majority of your weight loss will be fat loss. Men should lose about 5 to 10 pounds during the second cycle, and women 3 to 6 pounds.
These 21 day cycles are perfect for individuals who gained extra weight during the past 6 months, and need to drop just a little fat to get back to a more normal weight. I don't recommend running these cycles more than twice, maybe three times max.
So, if you're ready to look better at the beach, let's get moving.
Learning the Basics
Here are the basics of each 21 day cycle:
- Limited Pre-Workout Meals - You will be eating lighter during the day, and consuming the bulk of your calories during a 4 hour window each night.
- Resistance Training - There will be 4 gym workouts per week, focusing on limited rest between sets.
- Cardio - Intense 15 minute cardio sessions will follow each resistance training workout. Additional cardio is optional, but examples are provided below.
This is not a beginner workout. If you do not have an understanding of the exercises used in this program, please take some time to learn them before attempting this plan. Also note that 2 eating plans are provided: a 2,100 calorie per day plan for men, and a 1,500 calorie per day plan for women.
Here is a sample workout schedule. You can play with the days anyway you want, as long as there are 2 days of rest in between upper body workouts, or 2 days of rest between lower body workouts.
- Monday - Upper Body Workout A
- Tuesday - Lower Body Workout A
- Thursday - Upper Body Workout B
- Friday - Lower Body Workout B
Rest between each set is exactly 30 seconds. Keep the same weight for each set of a given exercise. For example, when performing the dumbbell bench press, if you are using 50 pound dumbbells, use the same weight for each set.
Make sure to pick a starting weight that allows you to perform the stated sets and reps. If you are unable to perform all the reps for each listed set, lighten the weight load the next time you perform this exercise. On the other hand, if a weight doesn't feel challenging enough, add weight the next time you perform this exercise.
Optional Cardio
You can add in an optional cardio workouts:
- First thing in the morning.
- On off days.
- At least 4 hours before a resistance training workout, or at least 3 hours after resistance training.
These optional workouts don't have to be boring. You can go for a walk, go hiking, swimming, running, do hill sprints, etc.
21 Day Shredding Workout
Workout A - Upper Body
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 8 | 8 |
| Seated Cable Row | 8 | 8 |
| Machine Overhead Press | 8 | 8 |
| Cable Curl | 6 | 8 |
| Skullcrushers | 6 | 8 |
Workout B - Upper Body
| Exercise | Sets | Reps |
|---|---|---|
| Machine Chest Press | 8 | 8 |
| Lat Pull Down | 8 | 8 |
| Seated Overhead Dumbbell Press | 8 | 8 |
| EZ Bar Curl | 6 | 8 |
| Cable Tricep Extensions | 6 | 8 |
Workout A - Lower Body
Reps
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 8 | 8 |
| Leg Curl | 8 | 8 |
| Leg Extension | 6 | 8 |
| Seated Calf Raise | 8 | 8 |
| Planks | 6 | 30 sec |
Workout B - Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| Hack Squat | 8 | 8 |
| Dumbbell Stiff Leg Deadlift | 8 | 8 |
| Goblet Squat | 6 | 8 |
| Leg Press Calf Press | 8 | 8 |
| Hanging Knee Raise | 6 | 15 |
Shredding Workout FAQ
Do I have to use the dumbbell bench press?
No. You can use any dumbbell or barbell bench press variation.
Do I have to use machine exercises?
No. You can use any suitable dumbbell or barbell exercise replacement.
Can I use pull ups instead of lat pull downs?
Yes.
Can I use barbell rows instead of seated cable rows?
Yes.
Can I use squats instead of leg press?
You could, but the muscle soreness will be unbearable. This is a rest-pause workout. Squats might leave you in pain for a week to come.
Isn't this a lot of sets?
Yes, but it's a rest-pause workout. Because you are restricting rest in between sets, the amount of weight you will be using for each exercise will drop slightly. So while the volume is increasing, the intensity is decreasing.
21 Day Cycle Cardio Workout
Perform the following cardio workout after each resistance training session. If you are pressed for time (or the gym is packed), you can also perform this session later in the day or first thing in the morning on your training days.
For this cardio workout you will need:
- A treadmill or aerobics step
- A 10x10 space to safely knock out bodyweight exercises
This cardio session should take you around 15 minutes, or maybe longer. Perform the following sequence 5 to 6 times through using no rest between exercises and treadmill work.
Cardio Workout
| Exercise | Reps |
|---|---|
| Push Ups | 10 |
| Jumping Jacks | 20 |
| Burpees | 10 |
| Treadmill walking - slow & steady pace | 30 seconds |
| Lying Floor Knee Raise | 20 |
| Jump Squats | 10 |
| Mountain Climbers | 20 each leg |
| Treadmill walking - slow & steady pace | 30 seconds |
Diet Plan For Men
This eating plan restricts food consumption prior to 5 pm. You will focus on low carb, high fat, high protein eating. Dinner (your main meal) should be eaten around 5-6 pm, and your pre-bed snack around 8-9 pm.
Here is the meal plan schedule for men:
- 8 am - 3 scrambled eggs (large) cooked in 2 pats of butter, with any veggies you prefer such as peppers, diced onion, mushrooms, spinach, etc. This meal contains about 330 calories and 20-22 grams of protein.
- 11 am - Whey protein shake, 3 fish oil softgels and 3 ounces of strawberries or blueberries. This meal contains about 157 calories and 22-25 grams of protein.
- 2 pm - 2 pieces of regular fat string cheese and one ounce of almonds. This meal contains about 324 calories and 22 grams of protein.
- Dinner (post-workout) - Pick from one of the 3 dinner choices below.
- Pre-bed Snack - Casein protein shake, 3 fish oil softgels and a medium apple. This meal contains about 213 calories and 25 grams of protein.
Dinner - Meal 1
- 10 ounces of baked, boneless and skinless chicken breast. (312 calories and 65 grams of protein)
- Sour cream and salsa topping for chicken breast. Combine 2 ounces of full-fat, natural sour cream with 2 ounces of salsa. (141 calories and 2 grams of protein)
- Spinach salad. 2 cups of spinach, 2 tablespoons of olive oil along with 4 tablespoons of red wine vinegar (dressing), salt and pepper to taste, 1/2 diced onion, 10 halved cherry tomatoes, 3 ounces of diced mozzarella (full-fat) cheese, one ounce of diced black olives. (631 calories and 23.2 grams of protein)
Dinner - Meal 2
- 8 ounces of 70% lean ground beef mixed with 1/2 packet of taco seasoning mix, and topped with 2 ounces of guacamole. (743 calories and 60 grams of protein)
- Place the beef over a bed of: 2 cups of shredded lettuce, 1/2 cup fresh salsa, 1/2 cup shredded (full-fat) cheddar cheese, and one ounce of sour cream. (343 calories and 15.6 grams of protein)
Dinner - Meal 3
- 8 ounces of salmon. (466 calories, 50 grams of protein)
- Lemon butter sauce for salmon: 3 melted pats of butter combined with the juice of one lemon and 1/2 tablespoon of minced garlic. (112 calories)
- Spinach salad. 2 cups of spinach tossed with a dressing of 2 tablespoons of balsamic vinegar and 2 tablespoons of olive oil, 1 ounce of walnuts, and 1 ounce of dried cranberries. (518 calories and 3.6 grams of protein)
Diet Plan For Women
Here is the meal plan schedule for women:
- 8 am - 2 scrambled eggs (large) cooked in 2 pats of butter, with any veggies you prefer such as peppers, diced onion, mushrooms, spinach, etc. This meal contains about 260 calories and 14-16 grams of protein.
- 11 am - Whey protein shake, 3 fish oil softgels and 3 ounces of strawberries or blueberries. This meal contains about 157 calories and 22-25 grams of protein.
- 2 pm - 1 piece of regular fat string cheese and one ounce of almonds. This meal contains about 244 calories and 16 grams of protein.
- Dinner (post-workout) - Pick from one of the 3 dinner choices below.
- Pre-bed Snack - Casein protein shake and 3 fish oil softgels. This meal contains about 143 calories and 25 grams of protein.
Dinner - Meal 1
- 6 ounces of baked, boneless and skinless chicken breast. (187 calories and 39 grams of protein)
- Sour cream and salsa topping for chicken breast. Combine 1 ounce of full-fat, natural sour cream with 1 ounce of salsa. (71 calories and 1 gram of protein)
- Spinach salad. 2 cups of spinach, 2 tablespoons of olive oil along with 4 tablespoons of red wine vinegar (dressing), salt and pepper to taste, 1/2 diced onion, 5 halved cherry tomatoes, 1.5 ounces of diced mozzarella (full-fat) cheese. (432 calories and 16 grams of protein)
Dinner - Meal 2
- 6 ounces of 70% lean ground beef mixed with 1/2 packet of taco seasoning mix, and topped with 1 ounce of guacamole. (545 calories and 44 grams of protein)
- Place the beef over a bed of: 1 cup of shredded lettuce, 1/2 cup fresh salsa, and 1/4 cup shredded (full-fat) cheddar cheese. (161 calories and 7.6 grams of protein)
Dinner - Meal 3
- 6 ounces of salmon. (350 calories, 37.6 grams of protein)
- Lemon butter sauce for salmon: 2 melted pats of butter combined with the juice of one lemon and 1/2 tablespoon of minced garlic. (76 calories)
- Spinach salad. 2 cups of spinach tossed with a dressing of 2 tablespoons of balsamic vinegar and 2 tablespoons of olive oil, 1/2 ounce of walnuts and 1/2 ounce of dried cranberries. (254 calories and 2.7 grams of protein)
Diet Plan FAQ
What if I don't like the meal choices?
These meal choices are merely examples. You can swap in any protein source, fats and veggies. Just make sure you are not eating rice, potatoes, oatmeal or any other non-fruit or veggie carbs.
For men, dinner calories should equal around 1,076. For women, calories should come to around 690.
Do I need to use casein and whey protein?
No. You can swap in any protein foods as long as the calories come to about 120.
Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!
1.1K Comments
What RPE or percent of 1RM should be used for these prescribed movements and how should they change from week to week?
Hi Hallie, I didn't create this one. So, I am not sure what the author's intent was. I would suggest starting with 60% of 1RM and adjusting based on the ease or difficulty of that. The movements themselves remain the same. Just adjust the weights as you need to. Good luck, and thank you for reading M&S!
Would adding in Creatine Monohydrate be a benefit for this?
Hi Mike, I personally would say yes, absolutely. However, creatine is believed to cause water retention, which is why some experts may say to avoid it. So, this would ultimately be your call, but I personally feel it could benefit you very well.
What if I train at 2pm
What order should I adjust the meals listed above for a male
Hi Peter, I would simply adjust the times from 2pm afterwards. That should still serve you well. If you finish this program, let us know how you did. Thanks for reading M&S!
My calories are way off on the spinach salad as olive oil is high in calories am I missing something?
What calories are you getting when you check the numbers? It may be an issue on our end.
How does the diet work when I work out early morning around 5.30am.
Hi Matua, I suggest doing the 11 AM meal at 5:00 AM and adjust the other meals as best as you can around your personal schedule.
I hope this helps.
What about the Wednesday and weekend. Still the same diet?
Correct, Matua. Same diet.
Hi there! Is there anything I can replace the fish oil capsules with? Are these used to hit fat macros instead of other “healthy fats”?
Thanks! -Ryan
Hi Ryan, I don't believe they are used for the fat macros but rather the benefits they offer, but I can't speak on the author's intent. That said, if you don't want to take them, simply skip them. There are other cardiovascular health supplements available.
I'm going to start this program Wednesday, for a pre vacation cut. Normally, I program all big lifts, 4 times a week (squat / RDL / incline dumbbell press / barbell Row / pullups / over head press) at low rep high weight, using mTor,Myo,or rest pause for at least 1 set of each. I end with prowler push, tire flips, or barbell complexes. This is obviously much higher volume, so much lower resistance. I'm assuming by the later sets of each exercise, I should be at or nearing failure? Or should I view this more of a de-load period for the 21 days?
Lastly, I'm assuming this is strictly a cutting cycle given the low carb counts and ultra high volume. If I really dig it, do you have a comparable, more sustainable option or any recommended tweaks to the above for a longer cycle, say 12 well intervals?
Thanks!
'The most basic program performed at 100% effort, will always beat the best program performed at 80%'
Hi James, you are correct. You will be nearing failure in the later sets. I would suggest not viewing this as a deload.
I believe this was intended as a cutting program. We do not have a 12-week interval plan like this, but I will pass that on to my editor as a suggestion.
Thank you for reading M&S!
Lost 50lbs in 5 months with this workout and diet plan! Thank you!
That is amazing, Chad! Thanks for letting us know. If you posted your transformation on social media, please tag us @muscleandstrength so we can see it.
Thanks for being a part of the community!
I have a question about fish oil. You said six per day but the package I bought recommended one per day.
Hey Gursoy, the label will offer a general recommendation for general wellness. This plan is made for you specifically to reach a goal. So, if you choose to follow this program, then you would do six per day.
Great program, but with the fish oil (or any other supplement) I believe it's best to show the amount of EPA and DHA that the program recommends and let the user figure out how many caps to take per day. These is a wide range of mg/capsule on the market, and saying take 6 caps may be too little or too much.
Hi there, I just found and started this program on Tuesday! I technically started it a little short of the 21 day mark for my goal date (4/18). In looking at the workout/rest days it appears you’re meant to take off Saturday and Sunday. What I’m wondering is, with a full 21 days you would get in 12 workouts, essentially (4 days on X 3 weeks). If I were to continue through without the 2 day rest period (I.e. I started T W, rest F, start S S, rest M, and so on) I would be able to get in 12 workouts as opposed to 10 on the regular schedule. I know rest is important and I don’t entirely understand how it needs to work for best results, so would it be better to keep those 2 consecutive rest days and get less workouts in overall before my goal date, or Is getting those 12 workouts in more essential for the weight loss? Hope that makes sense! Thank you!
Hi Bailey, if you have been training for a while and know you can handle the extra workouts, then you could rest one day instead of two. I do not suggest skipping all rest days, even if it means you don't get all 12 in. Hope that helps!
If I'm working out first thing in the morning should the dinner meal be my 1st meal?
Hey Amanda, you can still follow the meal plan as it is. I do suggest that you have something before you train so you are not lifting fasted.
Can I use skim milk for protein shakes.
Hey Ronnie, keep in mind that adding milk add calories. So, as long as you monitor that and feel you can still lose weight, go for it. It can add taste to some shakes.
Good luck, and thanks for reading M&S!
Can you recommend a fat burner as well as when it should be taken? Thank you!
Hi Jenny, we have plenty of options to choose from here. I can't make a brand recommendation, but if it is here on M&S, it is a very high quality supplement.
https://www.muscleandstrength.com/store/category/fat-loss.html
How many calories does the cardio section burn roughly?
Hi Robert, there are lots of factors that go into that, including your weight, effort, and the type of cardio you do. There is no realistic way to answer that, but you can use a tracker to gauge that for yourself.
Sorry I can't be of more help.
Hi, I plan to start this program next week and I'm a college student that lives on campus, so my food options at the dining halls is restricted but I make that what I eat is healthy and I do somewhat count my calories. The problem is I get shy when I'm in the gym, especially if I'm in the dumbbells area. Will it be alright it I change the workout that requires dumbbells to using a machine instead but it stills targets the same area the dumbbells where supposed to?
Hi Lali, I believe you will see similar results with machines. I hope you do eventually get past the shyness but appreciate that you are finding a way to get it done.
I work 10 hour days and usually leave my house around 630am and get home around 6. How should I schedule my meals and should I eat my main meal before or after my workout?
Hi Clint, main meal after the workout so you can recover. Mind telling me if/when you get your breaks at work? That can help me suggest a schedule.
Hi, I work a similar 10-hour day with an hour commute each way. Leave ~5:15am and return ~5:15pm. Any advice for an eating plan/schedule would be greatly appreciated! Thanks!
Hi Katie, I would suggest making a shake one of the meals while you are traveling so you make use of that hour. That would take care of one meal. Meal prepping would serve you very well because you can eat during a break or have lunch ready to go when you take a lunch break. Dinner could be pretty much as soon as you get in the door from work or the gym if you train after work. I don't know if you control your schedule or not but if not, then eat your meals whenever you can. As long as you get them in, you should still see results.
I do intermittent fasting. Would it still be ok to workout in the morning and not eat breakfast prior? Usually my first meal is lunch. How good/bad is working out in fasted state? I hear multiple answers and confused.
Thank you coaches and M& S team!
Hi Lux, generally we suggest you eat something small at least before you train. However, some experts do feel you can get away with it. I used to train fasted and found it to be great when I was younger. Can't really do it anymore.
Ultimately, I would suggest you try it for yourself. If your performance is not affected, I think you will be fine, as long as that first meal you do eat is enough to support recovery.
Vicky
Just started again today, the last time I done this diet I lost 5.5kg in
3 weeks. So I am hoping to do a bit better over longer period.
This plan worked wonders for me last year. Did 6 weeks and went from 56.5kg to 51kg. I was amazed. Starting again today to loose some extra weight I've gained due to lack of discipline after an injury. Can't wait to see what happens this time. Adding in 3x yoga sessions as well
Hi Carla, we wish you the best of luck, and I am confident those yoga sessions will serve you well. Keep us posted, and thanks for reading M&S!
Should these sets be done as straight sets or circuit training? I get nervous in most gyms still and am working through it. I feel I would have less anxiety being able to use one machine at a time for straight sets, then clean the machine and on to the next.
Hi Deanna, they are straight sets. Regardless if it was the other way, I would personally rather you do it in a way that helps you stay consistent and not deal with anxiety. So, regardless of what program you see here on M&S, if there is a way to adjust it that helps you mentally, make the change.
Hope this helps!
Hello, would the workout also be suitable for women or should I just do fewer sets?
Thanks
Hi Ceca, I think this would be fine for women as is. If you take it on, we hope you will share your results.
I'm a morning exerciser -- I've developed the habit of going to the gym at 5:30 AM. Trying this workout to cut off some fat gained during holidays. Would you keep the nutrition and meal timing the same, or should I switch up the order so that my highest calorie meal is the one right after my exercise (so I'll switch the dinner and breakfast in the recommended meals above).
Hey AM, swapping in breakfast as the biggest meal would be the right call here, in my opinion. Go for it.
Let us know how this works for you, and thanks for reading M&S!
What if I like to do my workouts at 5 am will this have a negative effect on your suggestion to have dinner post workout.
Hi James, I suggest you eat something small with protein before training so you don't train fasted. Aside from that, make breakfast the recovery meal instead of dinner, and you should still see some results.
Come on back if you have any further questions. Best of luck!