Doug's Super Shredding Routine

Super shedding routine designed for muscle definition, muscle shaping and fat loss! Hit muscles hard with this ultra slow rep timing!

Workout Summary

Lose Fat
Split
Intermediate
5
Barbell, Cables, Dumbbells, EZ Bar, Machines
Male & Female

Workout Description

Shock your muscles with Dougs ultra-slow-rep-timing shredding routine! Use this workout to burn fat while maintaining muscle mass. This is a 5 day workout, 5 days on 2 days off.

Workout notes:

  • A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
  • 2 Warm up sets to be completed on 1st exercise per bodypart. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set.
  • Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.
  • Abdominals are performed after each training session
  • 30 Seconds rest between sets

Abdominal Exercises:

As stated above, in this workout you should train your abs at the end of each session. See the table and instructions at the bottom of this page for abdominals.

Daily Workout Schedule:

IMPORTANT: All sets are completed using 8-1-8 rep timing!

Monday - Shoulders
Shoulders
Exercise Sets Reps Timing
Dumbbell Press 8 8 8-1-8
Dumbbell Side Laterals 8 8 8-1-8
Rear Delt Fly 8 8 8-1-8
Barbell Upright Row 8 8 8-1-8
Tuesday - Arms
Arms
Exercise Sets Reps Timing
Barbell Preacher Curl 8 8 8-1-8
Seated Dumbbell Curl (alternate arms) 8 8 8-1-8
EZ Bar Close Grip Bench 8 8 8-1-8
Seated Dumbbell Extension (2 arm) 8 8 8-1-8
Wednesday - Legs
legs
Exercise Sets Reps Timing
Hack Squats 8 8 8-1-8
Leg Extension 8 8 8-1-8
Leg Curl 8 8 8-1-8
Dumbbell Stiff Leg Deadlifts 8 8 8-1-8
Seated Calf Raise 8 8 8-1-8
Thursday - Back
back
Exercise Sets Reps Timing
Barbell Rows 8 8 8-1-8
Lat Pull Down 8 8 8-1-8
V-Bar Pull Down 8 8 8-1-8
Hyper Extension 8 8 8-1-8
Friday - Chest
Chest
Exercise Sets Reps Timing
Flat Dumbbell Press 8 8 8-1-8
Incline Dumbbell Press 8 8 8-1-8
Incline Flys 8 8 8-1-8
Cable Crossover 8 8 8-1-8
Abdominals After Every Workout
Abdominals
Exercise Sets Reps Timing
Weighted Crunches* 8 8 8-1-8
Machine Seated Knee Raises** 8 8 8-1-8
Machine Twisting Crunches* 8 8 8-1-8
* Pushdown machine with rope
** Bench knee raises with feet in straps on low pulley

Saturday & Sunday - Rest Days

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About The Author
Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.

357 Comments+ Post Comment

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Posted Wed, 02/02/2011 - 23:23
Sam G

Hello Steve,

I am 22 years weigh 114kg, my biggest goal is to lose weight (fat all over body mostly belly) but at the same time to be able to build muscle and lose weight not lose both. I usually do 1 hour hardout on cardio each day but I heard that going to hard on the cardio makes u lose muscle and you dont need to sweat real hard to lose weight is that correct? Thank you

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Posted Sat, 01/29/2011 - 15:34
Orphy

Hi steve,

My height - 5'8"; weight - 70 kg. I have a little fat on waist and flabby chest. I need to tighten my chest, make abs 6 pk and lean muscles. I am not satisfied with recent work out. Recent exercises and sets are different from your suggestion (Doug's Super Shredding Routine - DSSR). My local trainer told that it is harmful to body when doing exercises in 2 times a day. Is it correct ? I get only 2 hrs in morning for my workout. Is it need 8 sets / exercise ? What is “Cardio is low intensity” ? Pls suggest me a workout procedure. My recent food is , Breakfast - 2 chappaty (made with wheat flour) with some green gram, after 2 hrs one more chappaty, after 2 hrs lunch meal – 5 ounce rice with vegetable, after 2 hrs another non fat slight meals. dinner - oats. Now the problem is you mentioned about calories, which needs. Is this calorie is good. Then for what it burns? Please kindly reply me.
Sincerely Orphy.

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Posted Mon, 01/24/2011 - 08:41
Jordan

approximately how long should i be spending each day in the gym on this workout?

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Posted Tue, 01/18/2011 - 12:08
JT

I am 6'2" and weigh around 160-165. i would like to get around 185, would you recommend this or something different?

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Posted Thu, 01/13/2011 - 20:00
Dan Morgan

Hi i work a job where i'm on my feet all day. I do sheet metal fab I run machines and lift sheets of steel and aluminum all day. seems like i should have less fat on me. i am 5'11 255 lbs. i am 50 years old . I have arthritis in my elbows and knees. I hit the gym at least 3 times a week> i want to get stronger and leaner but am so tired at night. can i work out in the morning?

Steven's picture
Posted Wed, 02/16/2011 - 13:41
Steven

Absolutely.

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Posted Tue, 01/11/2011 - 07:21
david

hi i have a question. so lately Ive been going to to gym and just spending at least two hours a day lifting but i havent been seeing any results so i decided to try your routine but I also have been reading that when lifting you shouldn't go over 1 hour once you start. I started the routine already but i couldnt fit all the shoulder work outs under an hour. what would you recommend me to do? should i do as much as i can under an hour or should i keep going until im done with the list?

Steven's picture
Posted Tue, 01/25/2011 - 13:41
Steven

Hi David,

The hour rule is just a guideline. It's ok to train a little longer. You just don't want to be routinely spending 90-120 minutes in the gym.

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Posted Mon, 01/10/2011 - 17:24
phil

i want to get rid of fat arond my chest / pecs i let myself go as i turned 16/17 and just want to get them away as i didnt have them before...even some muscle / tone would be god !! any adivce?

Steven's picture
Posted Tue, 01/25/2011 - 13:40
Steven

Hi Phil,

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Sun, 01/09/2011 - 18:18
Jason

I've been weightlifting for a few years now, and ive never been able to lower my body fat past a certain point.
I;m trying to cut as much fat as possible plus preserve what muscle I still have, as ive just been doing cardio for the past month.
Would you recommend this plan or
The other 5 day high def routine
https://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-defini...
or the 6 day cutting routine?
https://www.muscleandstrength.com/workouts/26-doug--s-6-day-cutting-rout...

Steven's picture
Posted Tue, 01/25/2011 - 13:39
Steven

Hi Jason,

Workout isn't nearly as important as diet when trying to cut fat. You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Wed, 01/05/2011 - 23:31
Atlas

I'm 275lbs about 5'7. I used to wrestle so I was in fairly good shape but that was about 2 years ago. Back then i was about 214 with some flab but in really good shape. I'm trying to get down to atleast 190 before June. Would you recommend this or another workout to help me along?

Steven's picture
Posted Tue, 01/18/2011 - 14:45
Steven

Hi Atlas,

This workout can help, but it does require a time investment that's not feasible for most. I might suggest choosing a 3-4 day muscle building program, and adding 3-5 days of cardio per weeks.

https://www.muscleandstrength.com/workouts/muscle-building

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Mon, 12/27/2010 - 21:24
Marc

Steve,

i am considerably flabby, and have been working out constantly for the past few months, and am getting minimal results. i want to lose alot of weight and get tone, like muscles poking out when im not even flexing. thats my goal. but i feel like working one muscle group once a week wont do it. am i wrong? how can a muscle get bigger being used 1 out of 7 days? help me out please, guide me to something that will help me alot. thanks man

Steven's picture
Posted Tue, 01/11/2011 - 13:08
Steven

Hi Marc,

My advice is this...don't worry about frequency. Worry about effort. You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

I might suggest choosing a more conventional muscle building workout, or perhaps a fullbody workout like one of these:

https://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wo...

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Posted Wed, 12/22/2010 - 12:43
James

For the cardio portion, is 3 miles at 30 minutes considered a low enough intensity?

Steven's picture
Posted Thu, 12/23/2010 - 12:04
Steven

Hi James,

That should work.

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Posted Sun, 12/19/2010 - 16:13
Lemny

hi
m trying to loose my stomach weight and get ripped im not sure wich workout routine is better for me now i have been working out since septemeber now and i have seen resluts what im a bit confused about if is i do this routines shoul di still be takin in whey protein im tgrying to buld up a bit and loose my stomach wight thanks

Steven's picture
Posted Thu, 12/23/2010 - 12:03
Steven

Hi Lemny,

Diet is the real key to reaching your goals. Pretty much any cutting diet will serve you well. I recommend picking one that works well with your schedule. Here are some diet articles that can help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Fri, 12/17/2010 - 23:49
Big Mike

What's up Steve? I have been out of the gym for about 2 months since I fractured my wrist. Trying to get back in the swing of things but still feel the wrist a little. Can you recommend some barbell excercises? Next problem, I am 6'5 weighing 242, all my weight seems to go right to my midsection. Overall my body is descent, want bigger arms and a smaller gut, please help!!

Steven's picture
Posted Sun, 12/19/2010 - 13:53
Steven

Hi Mike,

Are you looking to perform a barbell-only routine, or are you looking for barbell exercises that are wrist-friendly?

As far as diet, check out these articles. they can help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Wed, 12/08/2010 - 01:03
ryan delong

im a boxer and i got too buff and id like to get strong as hell and become a power house what do you recommend i need a really strong core too can you pleas help me out?

Steven's picture
Posted Sun, 12/19/2010 - 13:51
Steven

Hi Ryan,

I might suggest asking this question on the forum:

http://www.muscleandstrength.com/forum/

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Posted Thu, 12/02/2010 - 05:50
Aaqib

hi,
love ur answers..
im having problem gettting ripped.
m totally fitness freak.
i used to weigh 126 kgs nd then i lost wt. and now i am 77 kgs . m from india. my ht. is 6 ft. i am working out since 2 years for a toned ripped body but i am not successfull.
can u sugeest me workout..supplements...and diet..
and m only gonna follow ur advice now..
so pleasse suggest me the best fr me..!
waiting for ur reply..thanks..!
and 1 more thing..i am in shape but i have some fat on my muscles..

Steven's picture
Posted Mon, 12/06/2010 - 14:39
Steven

Hi Aaqib,

You need to do 2 things to get the body you want:

1) Push yourself with weights. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. This will maximize muscle.

2) Eat the correct diet. This will maximize the effort in the gym. Here are some articles that will help:

https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

As far as workouts, I would use this workout, or any muscle building workout on the site. It doesn't really matter which workout you use as long as you lift properly according to the above rule.

For supplements, check out this article:

https://www.muscleandstrength.com/articles/prioritize-your-supplement-pu...

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Posted Tue, 11/30/2010 - 05:07
rob

hi steve. i am 26 years old, 6", and my weight is 178 pounds. i work out 5 times a week and i think that i am very fit and have a athletic body. but i want to get more of muscle definition. is this routine good for me or woud you recomend somethink esle. thanks

Steven's picture
Posted Mon, 12/06/2010 - 14:36
Steven

Hi Rob,

This workout is a solid choice. With that said, muscle definition is all about diet. Here are some articles that can help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Mon, 11/29/2010 - 12:40
Kasey

alright so my problem is i can gain muscle but can never get toned or lose a lot of weight.. Is it my diet or just the way im working out?

Steven's picture
Posted Mon, 12/06/2010 - 14:35
Steven
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Posted Wed, 11/03/2010 - 09:19
Huw

I am 5" 11 and 15st with a lot of stomach fat i have trained for some time. But now want to loss weight and have a better shape which routine would be best for me.
Thanks.

Steven's picture
Posted Fri, 11/05/2010 - 12:58
Steven

Hi Huw,

I would choose the routine that most motivates you to train, and nail down your diet. Diet is the real key. here are some articles that can help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Fri, 10/29/2010 - 21:00
Mo

Hi Steve,

I have been working out for about a year and a half i weigh 82.2 kg and im 5'11. Im on nitro tech shake and creatine and would like to tone up my muscles. Do you think this is the best routine for me and if so how long should i keep this routine going before seeing any results. if not, could you please let me know what routine would best suit me?

Steven's picture
Posted Tue, 11/02/2010 - 10:58
Steven

Hi Mo,

There really is no best routine. If this routine motivates you to train and work towards you goals, then by all means use it. It is definitely effective.

Also, diet is a real key to dropping fat and revealing the muscle. Make sure you are eating properly. I would aim to lose about 2 pounds per week.

Here are some diet articles that might help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Wed, 10/27/2010 - 23:39
Slarp

Can I do this workout repeatedly for like 8 months?

Steven's picture
Posted Tue, 11/02/2010 - 10:56
Steven

Hi Slarp,

Yes. You can use it as long as you are making good progress.

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Posted Tue, 10/26/2010 - 01:28
niake mazou

i live in africa i am hoping to make it to school in the states i do all the american workouts i can do i am 17 i hope to tell you this is a good workout it really works my whole english-american basket-ball team are doing it thank you

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Posted Tue, 10/19/2010 - 08:49
Carl

Hi, i am doing the super shredding workout, the only weights I have are the powerblocks dumbbells. what exercises can you recommend for the back and legs?
thanks

Steven's picture
Posted Wed, 10/20/2010 - 12:53
Steven

Hi Carl,

There are quite a few choices. Check out the exercise section for each bodypart. You will find a number of dumbbell exercises listed.

https://www.muscleandstrength.com/exercises

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Posted Thu, 09/30/2010 - 13:47
Evan

Hi, I workout hard 5-6 days a week primarily of heavy weightlifting to build more muscle mass and 30 mins moderate intensity cardio after each workout. I need to cut bodyfat though. What would you recommend for me to maintain my goal of adding muscle mass but not the bodyfat? Also how do I cut the fat I do have without taking away from adding muscle?

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Posted Thu, 09/30/2010 - 10:51
rob

Steve,
I am back in the gym after several years absence because of injury and i gained 20 lbs which I would like to lose asap, what supplements and excercise being weight training and cardio would you suggest.
Thanks

Steven's picture
Posted Thu, 10/07/2010 - 08:56
Steven

Hi Rob,

I would suggest starting with a program like this for a couple months:

https://www.muscleandstrength.com/workouts/3day-beginners-workout.html

Cardio can be 3 to 5 times per week, either of off days or post workout. As far as supplements, start with the basics...a good protein powder, a quality multivitamin and fish oil for general health. Once you gain some momentum on your program you could look into a fat burner, creatine and possible a pre-workout supplement for workout energy and a metabolic boost.

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Posted Mon, 09/27/2010 - 14:06
Ryan Sidhoo

I need a new workout because I think I have a wall. I have been lifting a decent ammount for the past 1.5 years.

My workout routine is pretty standard. I do not do it in a pyramid but is I have pretty much the same workouts as: https://www.muscleandstrength.com/workouts/pyramid-volume-training.html ( pyramid volume training link).

I want something new and I do not know where to start. My biggest concern is that I think I need new workouts, even though this Super Shredding routine looks great, I am afraid of it cause it seems like similar works I have been doing before and it will not do anything for me.

I NEED HELP

Steven's picture
Posted Mon, 09/27/2010 - 15:35
Steven

Hi Ryan,

What are your primary goals right now?

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Posted Sun, 09/26/2010 - 13:33
Jordan

Hey Steve,
I'm 24 6'3 205 lbs. Right now my BF at 25%. Along with a max intake of 1998 calories a day plus this routine, how long would it take for me to be at 15%? Will I be able to put size on my arms and shoulders? Thanks

Steven's picture
Posted Mon, 09/27/2010 - 10:38
Steven

Hi Jordan,

You will need to lose about 25 pounds of fat to hit 15%. That should take about 2-3 months if done correctly. Also, it is very hard to add muscle while cutting fat. Some can, but most can't.

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Posted Mon, 09/27/2010 - 12:54
Jordan

Hey Steve,

Will I lose muscle or just maintain and possibly not grow bigger?

Steven's picture
Posted Mon, 09/27/2010 - 15:33
Steven

If you train hard you should maintain most of it.

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Posted Tue, 09/14/2010 - 22:33
Jeff Militano

Hi,

I'm a 46 year old male. I had a heart attack about 5 years ago, but my Doctor has cleared me to start an exercise routine. I lifted a lot when I was younger, but all for strength (football). Now I am almost 300 lbs, but carry it pretty well. I don't know where to start. I don't want to get bigger, just tone up. I have problem areas around my chest and waist. My arms and legs are pretty solid. Any suggestions on how an older, out of shape person can lose weight and tone up without killing myself in the gym? Any help would be greatly appreciated.