10 Weeks to Shredded: Maximize Your Fat Loss with this Workout

Advanced Fat Loss Workout Program for Maximum Shredding
Maximize your fat loss for the rest of summer with this 10 week workout program. Plus as a bonus - 5 tips to get the most fat loss out of the program!

Workout Summary

Lose Fat
10 weeks
30-45 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
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Workout Description

You’re a dedicated lifter and have dreams of getting shredded this summer.

But you’re also worried about how long it will take and the lengths you’ll need to go to for the kind of head-turning shape that will make you a hit on the beach in record time.

If you want to get summer shredded fast, look no further.

This article will give you all the tools you need to cut-up without spending hours attached to the iron or at the cardio station.

And by keeping sessions short, intensity high, and training methods basic and productive 10 weeks is all you’ll need.

Let’s get to work!

Beauty in Simplicity

To promote lean muscle gains and a shredded appearance, you don’t need to dedicate excessive time to every conceivable training method.2, 3

Nor do you need to spend hours trying to uncover the next crazy and exotic diet plan. In fact, you’ll find that the most successful shredders are those who consistently apply the basics while staying on task for the long haul.

Allmax Athlete Perfroming Dumbbell Rows to Shred

Keeping training and nutrition simple, effective, and consistent is the undisputed key to long-term shredding success.

The training program to follow is simple, but can also be extremely challenging. Unique intensity methods are used each session and a combination of cardio and weights are strategically employed to transform your physique.

The Program

Each of the following workouts should take no more than 30 minutes to complete.

Do not be tempted to do more than is prescribed (each workout is specifically designed to create a prolonged afterburn effect, giving you maximum fat loss over a 24-hour period).

Following a warm up set, each set of each exercise should be taken to absolute failure. The stipulated intensity methods will, where applicable, ensure complete failure on the final rep of each work set. It’s important to select a weight that will allow complete failure on the 8-12th rep. Do not exceed 12 reps, this is the ideal range for advanced muscle hypertrophy.

Take 60 seconds rest between sets to further increase intensity.

Exercise Sets Reps
1. Close Grip Pull Downs 1 15 (warm up)
2a. Pull Ups 2 8-12
2b. Reverse Grip Lat Pull Down 2 8-12
3a. Bent Over Barbell Row 2 8-12
3b. Seated Cable Rows 2 8-12
4. Dumbbell Pullover 2 8-12 (use rest-pause)
5. Dumbbell Curls 1 15 (warm up)
6a. Incline Dumbbell Curls 2 8-12
6b. Alternating Dumbbell Hammer Curls 2 8-12
7. Barbell Preacher Curls 2 8-12
  • In the morning, perform 20 mins of HIIT on stationary bike.
  • If you'd like to train abs on this day, superset swiss ball crunches with hanging leg raise for 3 sets of 20-30 reps.
  • Post workout perform 10 mins of HIIT on a rower.
Exercise Sets Reps
1. Machine Chest Press 1 15 (warm up)
2. Close Grip Bench Press 2 8-12 (drop sets)
3. Dumbbell Bench Press 2 8-12 (drop sets)
4a. Incline Dumbbell Press 2 8-12
4b. Chest Dips 2 8-12
5a. Dumbbell Kickback 2 8-12
5b. Rope Pressdown 2 8-12 (rest pause)
6. One Arm Overhead Extension 2 8-12 (double drop sets)
  • Perform 10 min of HIIT on stationary bike post workout.
  • Do 20 mins of HIIT on a stationary bike.
  • If you'd like to train abs, superset swiss ball crunches with hanging leg raises for 3 sets of 20-30 reps.
Exercise Sets Reps
1. Leg Press 1 20 (warm up)
2a. Wide Stance Squats 2 12-15
2b. Narrow Stance Squats 2 12-15
3. Leg Extensions 2 8-12 (rest pause)
4a. Leg Press 2 12-15
4b. Hack Squats 2 12-15
5. Lying Leg Curl 2 8-12
6. Stiff-Legged Deadlifts 2 Failure (double drop sets)
Exercise Sets Reps
1. Machine Shoulder Press 1 15 (warm up)
2a. Arnold Press 2 8-12
2b. Bent Lateral Raise 2 8-12
3. Side Lateral Raise 2 8-12
4. Dumbbell Front Raise 2 8-12 (double drop sets)
5a. Barbell Shrugs 2 8-12
5b. Dumbbell Shrugs 2 8-12
5c. Upright Rows 2 8-12
  • In the morning, perform 20 mins of HIIT on stationary bike.
  • If you'd like to train abs on this day, superset swiss ball crunches with hanging leg raise for 3 sets of 20-30 reps.
  • Post workout perform 10 mins of HIIT on a rower.
Exercise Sets Reps
1a. Standing Calf Raises 2 15
1b. Seated Calf Raises 2 15
2. Toe Raise on Leg Press 2 15
3. Seated Wrist Curls 2 15 (double drop sets)
4. Reverse Curls 2 8-12
  • Perform 10 min of HIIT on stationary bike post workout.

Keys to Continuous Progress

While the 30 minute sessions outlined above varies from one workout to the next, two key variables will remain unchanged: Consistency and intensity.

The fact that many people train halfheartedly and with near-zero impact is seldom due to inherent laziness or an unwillingness to commit to the task at hand. In fact, poor training intensity and sloppy form is usually the result of having to juggle multiple movements, sets and reps across an hour or more of ‘intensive’ training.

Complete Line of ALLMAX supplements

To get the most from each workout, it’s best to include a smaller number of sets and exercises.By cramming more intensity into each set, half the work of a typical hour-long session is more than sufficient to stimulate a growth response.7

More intensity means more muscle, and more metabolically-active muscle means faster shredding. Shredding without an emphasis on muscle-building resistance can lead to frustration and a wavering enthusiasm for the shredding process.

With training intensity comes more fat-stripping testosterone.4, 8 Going to failure on each set and lifting as heavy as possible will ensure that the muscle protein synthesizing effects of our most potent anabolic hormone will remain on point.6, 7

As with weights, the same is true for cardio. Rather than plodding through hours and hours of steady state, lower intensity work, HIIT (High Intensity Interval Training) can be used to more effectively blast fat while preserving quality muscle.

Training consistency is arguably the most important of training prerequisites. Missed sessions and fluctuating intensity and motivation levels are responsible for more frustration among well-meaning trainees than all other factors combined.

Incentivized training is a superior means to ensuring full commitment. And what better way to incentivize your training than to enjoy tangible progress from session to session. Shorter sessions also make committed training more feasible, thus encouraging greater consistency and results!

So why not limit the time spent in the gym, double your training intensity and redirect your focus to doing only what is effective?

Do what you need to do with maximum effort, efficiency and effectiveness, get out of the gym, and grow!

Allmax athlete looking shredded

Bonus Tips to Maximize your Shredding Success

1. Begin your 30 Minutes to Shred Program in Decent Shape

While the above program will ensure impressive fat loss regardless of your starting weight and physical condition, to achieve the super shredded look of a pro level fitness model requires an initial bodyfat percentage in the neighborhood of 12-15%.

2. Don’t Rush the Process

Like anything worth doing in life, achieving your best shape will require a long view toward eventual success.1 While the above program is ultra-effective and will produce results you’ll be happy with, don’t get caught up in thinking that you’ll be chasing Olympia gold following ten weeks of devoted effort.

Being the best you can be is what we are after. Follow the necessary steps and be patient.

3. Avoid Overtraining

Overtraining remains one of the biggest barriers to fat loss success. Doing more – both weights and cardio – can, in fact, halt, or even reverse, the shredding progress. While a state of gross overtraining is difficult to achieve, even small unnecessary increases in training volume and duration can have a harmful effect on muscle growth and fat loss.

The greater the degree of activity, the more likely it is that the body will turn to muscle tissue to sustain energy levels and the more likely it will be that the body will shut down its fat burning mechanisms to limit the excessive expenditure of calories. Do only what is prescribed above – no more, and no less.

4. Nutrition is Key

Because the above program is designed specifically to strip fat while further building lean muscle, a clean, nutrient-dense diet is vital. In fact, it’s almost certain that a failure to achieve your desired look via the processes outlined in this article will occur only in the presence of poor dietary habits.

Keep your nutrition sound, avoid junk foods and make sure you do not over-consume calories, regardless of the sources they are derived from.

Complete Line of ALLMAX supplements

5. Supplement for Success

Targeted supplementation has become synonymous with advanced training progress. The best nutrient-dense diet in the world will not compensate for the hidden fats, sugars and toxins found in even the most nutritious foods. Sufficient quality protein is also difficult to obtain through whole foods alone.

Thus, vitamin/mineral supplementation combined with a reputable whey shake, pre-workout, creatine product4 and general health formula (like green foods) will give you maximum return on your investment of time and effort in the gym.


Shredding up for summer doesn’t need to be a grueling mission fraught with frustration and poor results. A good basic plan of attack combined with proper eating, advanced supplementation, patience and positivity will give you the results you desire.

There’s no magic pill for stripping bodyfat and building impressive muscularity. However, the fact that well-meaning lifters continue to pay outrageous sums for ‘designer’ programs on Instagram suggests that many are still searching for that elusive key to shredding success. The key you are looking for is outlined above.

By applying consistency and intensity and never losing focus of your shredding mission, you will undoubtedly achieve the best shape of your life. Tell us about your results in the comments section below!

  1. Abe, T. et al. Time course for strength and muscle thickness changes following upper and lower body resistance training in men and women. Eur. J. Appl. Physiol. 2000;81:174–180
  2. Burt, J. et al A comparison of once versus twice per week training on leg press strength in women. J Sports Med Phys Fitness. 2007 Mar;47(1):13–7
  3. Graves, J., E. et al. Effect of reduced training frequency on muscular strength. Int J Sports Med. 1988 Oct;9(5):316–9
  4. Helms, E., R. et al. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014; 11: 20.
  5. Krieger, J.,W. Single versus multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res. 2010 Apr;24(4):1150–9
  6. Kraemer, W., J. Hormonal and growth factor responses to heavy resistance exercise protocols. J. Appl. Physiol. 1990;69:1442–1450
  7. Mangine, G., T. et al. The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiol Rep. 2015 Aug; 3(8)
  8. Schwab, R. et al. Acute effects of different intensities of weight lifting on serum testosterone. Med. Sci. Sports Exerc. 1993;25:1381–1385

41 Comments+ Post Comment

No Profile Pic
Posted Fri, 01/12/2018 - 13:59

Dear Josh, I started this workout . i have questions here regarding rest pause. do i need to apply for both sets or only last one? and pause period in seconds ?and how many pause i should apply ? thx inadvance

JoshEngland's picture
Posted Fri, 01/12/2018 - 16:14

Hi Mohammad,

Awesome! The Rest-Pause sets are meant to be performed on the last working set of this workout.

For information on how to incorporate rest-pause methods into your program, check this article out: https://www.muscleandstrength.com/articles/the-rest-pause-technique-and-...

Hope this helps!

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Posted Thu, 01/04/2018 - 20:38

Hi Josh,

I'm just coming off a 8 week 5x5 program which i loved. This program resonates with me and i will be starting it on Monday, in terms of nutrition i hear carb cycling is good for fat loss would you recommend it during this program? The idea is to eat low carbs on days you're not training but that'll mean only eating low carbs for 2 days essentially, any response would be great

JoshEngland's picture
Posted Fri, 01/05/2018 - 09:08

Hi Manny,

Everyone is different and the concept of a good diet is highly individualized based on personal preferences and the environment in which you live.

Personally, I don't like low carb approaches. In fact, I typically go pretty high carb (55-60% of my total calorie intake) to help boost my performance in the gym. I prefer to eat in a calorie maintenance, slight deficit, or slight surplus dependent upon my goals.

However, what works for me, might not be best for you. I recommend experimenting with different approaches until you can find one that is sustainable for your lifestyle.

At the end of the day, fat loss is going to come down to being in a calorie deficit. So long as you sustain a calorie deficit consistently over time, you will experience fat loss.

Hope this helps!

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Posted Thu, 12/14/2017 - 11:17

Yes so is the first set of each exercise a warm-up set or are the two sets in each exercise both max out sets?

JoshEngland's picture
Posted Fri, 12/15/2017 - 09:11

Hi Wayne,

The warm up exercises are noted in the reps section of the workout table.

You can certainly perform an additional warm up. However, any sets listed in this workout that arent described as warm ups should be max effort.

Hope this helps!

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Posted Thu, 12/14/2017 - 00:36

Hey I just had a quick question, when it stated ex: 5a and 5b is it referring it as a super set?

JoshEngland's picture
Posted Thu, 12/14/2017 - 08:42

Hi Johann,

Yep! That is correct.

Hope this helps!

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Posted Sun, 12/10/2017 - 10:05

Hi Josh,
Just started this workout. Curious about one thing, is the dumbell pullover actually meant to be in the back workout? What’s the purpose? Thanks

JoshEngland's picture
Posted Mon, 12/11/2017 - 08:53

Hi Jeremy,

The dumbbell pullover can be a back exercise or chest exercise depending on which end of the ROM you emphasize.

Personally, I've always thought of it as a back movement, but others here at M&S feel it more so in their chest.

We actually did a video with Scott Herman while he was here last week that clarifies this concept. Hope to have it up in the very near future!

Hope this helps!

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Posted Sun, 11/26/2017 - 08:46

whats suplements and nutrition for this orkout plan ?

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Posted Thu, 11/23/2017 - 20:42

Hey thanks Josh for reply me .. i have few question in my mind.
1. i work overnight shift and go sleep in the morning and wake up around 2 pm.. when i wake up i can take protein and supplements and start my workout ? or i need to eat breakfast that time and later i can start?
2. In this plan i don't see supplement and protein.. what time and when ? where i can find that?
3. so in cardio.. 10 mins before and 20 mins after workout?

JoshEngland's picture
Posted Mon, 11/27/2017 - 10:18

Hi Harris!

You're welcome! Happy to help!

For most of your questions, start here: https://www.muscleandstrength.com/expert-guides/muscle-building

When you eat your food and take your supplements doesn't matter as much as most think it does. So long as you're eating in accordance with your goals each day, you should be fine no matter how frequently or when you time your meals. With that said, it is good to a meal rich in protein and carbs both before and after your workout.

For cardio, you should be fine simply performing the 20 minutes of cardio post workout, however, you're more than welcome to perform more if you feel as though it helps you accomplish your goals.

Hope this helps!

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Posted Wed, 11/22/2017 - 13:59

When there is an exercise A and B do you do both or choose one?

JoshEngland's picture
Posted Wed, 11/22/2017 - 14:22

Hi Dave,

Those represent supersets. Perform both exercises back to back without rest, then rest after you've completed all of the reps for the second exercise. That equals one set.

Hope this helps!

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Posted Tue, 11/21/2017 - 06:35

Hey .. i am going to start this plam next week .. i am confused about cardio .. becoz i dont want to go gym twice a day.. i can do 10 mins or 20 mins before workout ? can u cleae that section and also i need to do 2 days hiit ? which exercise i need to do in HIIT ? please clear that . i really apreciate . i know cardio also part of shredding . but i dont know which time and day is best .. please clear that . thanks

JoshEngland's picture
Posted Tue, 11/21/2017 - 08:54

Hi Harris,

Sure, you can do the cardio after your workouts so you dont have to go to the gym twice.

The equipment you should perform HIIT on is listed in each section. Start off with 10 second sprint, 20 second rest intervals and gradually increase your sprint/rest time from there utilizing a 1:2 sprint to rest ratio.

No time of day is better for cardio. So long as you are doing it consistently, you'll burn calories and increase your cardiovascular performance.

Hope this helps!

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Posted Tue, 11/07/2017 - 21:03

Do I need to follow the same schedule for the 10 weeks ?

JoshEngland's picture
Posted Wed, 11/08/2017 - 08:38

Hi Dil,

This program was written to be followed for 10 weeks, but you're more than welcome to alter the workout duration based on your individual goals.

Hope this helps!

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Posted Mon, 11/06/2017 - 14:49

Hi Josh , I'm a morbidly obese man , and I would be grateful if you suggest a workout plan for me , I'm really tired of going to gym and accomplishing nothing , I'm 24 years old , I weigh 320 lb ,and my height is 5.75 ,

JoshEngland's picture
Posted Wed, 11/08/2017 - 08:44

Hi Mak,

It is tough to recommend a workout program specifically to you over the internet not knowing your movement patterns, tendencies, etc.

What I can recommend is to stay consistent once you have found a perfect workout program. Changing your body and your lifestyle takes time. And you have to take consistent steps along the way to create positive changes for yourself.

While I'm unable to make a direct workout recommendation to you, we do have loads of excellent workout programs on this website, and when paired with a proper diet and adequate sleep each night, can help you accomplish your goals. With that said, they're only generic templates and not designed specifically for your needs. It might be worth seeking out the advice of a personal trainer you can work with face to face. It can be a financial investment, but they'll be able to provide a set of expertise and if you listen and ask questions, you'll learn a lot from them about yourself, training, nutrition, and creating a healthy lifestyle.

Sorry I can't be of more help. Best of luck on your fitness journey!

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Posted Sat, 11/04/2017 - 14:53

Hi team allmax, i am following your program from last 2 months, 10 weeks are near to be completed, i have started seeing & i have shredded fat aswell, thanks for your great workout routine, Can you please suggest me what should i do next after 10 weeks, should i continue the course for next 2, or 3 months, or please recommend me another routine if needed thanks,

JoshEngland's picture
Posted Mon, 11/06/2017 - 08:40

Hi Zubairtanoli,

After 10 weeks, I'd suggest taking a week to deload. Read this: https://www.muscleandstrength.com/articles/how-to-deload

If your goal is to continue to lose fat, you can certainly keep performing this workout routine. Or you can check out our other workout routines here to find one suitable for your schedule and individual needs: https://www.muscleandstrength.com/workout-routines

Hope this helps!

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Posted Wed, 11/08/2017 - 12:27

thanks for your quick reply, i am sticking with this program for 2 more weeks, thank i will take a deload week, to furthur continue this program, This is an excellent program & it is really working for me, i am considering to follow your abs program aswell, I am really thankfull to you & your team ,

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Posted Tue, 11/07/2017 - 17:47
Nathan Albrecht

Could I ask what kind of results you are seeing or how much weight you've lost? I just started and I'm Definetly feeling the burn but also having a lot of fun doing so.
Thank you in advance look forward to completing the whole thing in 9 weeks.

No Profile Pic
Posted Sun, 11/12/2017 - 10:59

almost 2 pounds a week,actually i am skipping morning cardio which allmax team have recommended , still i am feeling some positive results, i am not loosing my muscle mass but loosing fat at the same time this is the best partof the workout plan,

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Posted Sat, 10/28/2017 - 12:42
Balu Mahendran

Should I need to increase the weight after each sets, or should remain with same weight
And 2a 2b means alternatively v need to do the workout or superset, what is rest pause

JoshEngland's picture
Posted Mon, 10/30/2017 - 09:35

Hi Balu,

A's and b's represent supersets. Rest Pause is where you reach failure, pause for a second to rest, and perform additional sets. Feel free to increase the weight you use as you see fit. Personally, I'd keep them the same and im to increase by 5lbs weekly.

Hope this helps!

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Posted Fri, 10/27/2017 - 01:32
Manny Espaillat

Hi, my question is how can any body do this routines In 30 minutes!!

JoshEngland's picture
Posted Mon, 10/30/2017 - 09:33

Hi Manny,

The workouts involve supersets and on average 2 sets per exercise. You should have no problem completing it in under 30 minutes.

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Posted Sat, 10/21/2017 - 00:29

What are the HIIT workouts for the stationary bike and rower? Like what are the actual intervals and intensities and stuff like that?

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Posted Thu, 10/19/2017 - 23:23

Could someone explain the supersets to me? Like on the Monday workout the pull ups and reverse grip lay pull down, how do I do those as a superset?

JoshEngland's picture
Posted Fri, 10/20/2017 - 08:33

Hi Matt,

You perform the two exercise back to back with minimal rest in between exercises. The only time between the two exercises will be the time it takes to move from the pull up bar to the pull down cable. After you complete both exercise, you'll then take your rest period.

Hope this helps!

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Posted Wed, 10/04/2017 - 03:05

Do you have to do supersets? My gym is quite small so its not ideal to be using 2 pieces of equipment at the same time

JoshEngland's picture
Posted Wed, 10/04/2017 - 08:38

Hi David,

No, not necessarily. It does add in a cardio conditioning effect to the workout to burn more calories, but if you're eating within a calorie deficit, it shouldn't make much of a difference if your goal is fat loss.

Hope this helps!

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Posted Thu, 09/07/2017 - 11:22

Are routines with a, b & c superset? I'm confused because Ive read workouts with rest between a and b then another rest after the pair is done, while some are superset (not having rests between a and b). Also is this the best workout for eliminating belly fat?

JoshEngland's picture
Posted Thu, 09/07/2017 - 13:29

Hi Simon,

Yes, they represent supersets.

Best workout will be subjective and vary person to person, but this program is intended for those with that goal.

Hope this helps!

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Posted Fri, 09/08/2017 - 06:19

Thanks Josh. Could you also please explain the drop set and double drop set, particularly with Tuesday workout?

JoshEngland's picture
Posted Fri, 09/08/2017 - 08:36

Hi Simon,

You're weclome! Sure thing. A drop set is where you finish your final working set and immediately reduce the weight you're using by ~20-30% and perform another set to failure. For a double drop you'd perform your final working set, a drop set, and an additional drop set after another ~20-30% weight reduction.

Hope this helps!

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Posted Mon, 08/21/2017 - 14:30

Hi there what if I can not do 6 days a week I can do 5 days a week can I do the last day of the program on one of the other days

JoshEngland's picture
Posted Mon, 08/21/2017 - 16:32

Hi Bruno,

You could add in the calf exercises to your leg day and the forearm exercises to the day you train biceps.

Hope this helps!