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
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
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
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
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
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
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
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

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

Steven's picture
Posted Tue, 01/25/2011 - 13:41
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 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
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Posted Tue, 01/18/2011 - 12:08
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 Mon, 01/24/2011 - 08:41
approximately how long should i be spending each day in the gym on this workout?
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Posted Sat, 01/29/2011 - 15:34
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 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 Thu, 02/03/2011 - 04:41
i just found out i have a fatty 6'4 283lb is this a good workout to loose weight?if not can you recommend a workout and supplements that wont affect the liver..thank you '
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Posted Sun, 02/06/2011 - 17:16
Hey Steve, I'm 5'10 230lbs. Body fat is at about 30-35%. At one point last year I was 335lbs. My stomach is my biggest problem. Excess skin and fat. Would this workout help me ? What kind of nutrition would you recommend and daily cals ? Thanks!
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Posted Sun, 02/06/2011 - 19:49
Hi there, I was just wondering would this work out be the best for me I'm about 6ft and weigh 13st 6pounds I have been always hitting the gym to put mass on I now would like to tone up I am currently going to the gym 3 times a week and am doing. A low weight high rep exercise I just want to tone up in general and lose some weight what would be the best workout for me and diet guide lines. Thanx simon.
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Posted Tue, 02/15/2011 - 15:27
Hi, I am a runner and recently lost 80 pounds. I need to tone and tighten up many areas of my body and get rid of stubborn fat around my mid section. Would this workout routine be good for me? I also need to do alot of core workouts. Could this be broken up to a 3 day routine? For me to be able to run 3-4 days a week along with the routine. Thanks!
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Posted Fri, 02/18/2011 - 23:24
hey steve I'm 5'7" and i weight 170 lbs and 21 yrs old. i played basketball and football in high school. I have been working out occasionally and am wondering should i try to do as many of the exercises as i can per day or should i start off with another approach, also would working out everyday and targeting the muscles i want more than other muscles be a bad idea. I have been going to the gym for a week straight now and will be committed to working out. Should i eat as much a day but healthy or not a good idea either?
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Posted Sun, 02/20/2011 - 22:59
Matt Pinker
Hi, My names Matt I am currently in College and my weight has been going back and forth between 180-190 and I used to be 170. I am only 5 11, but I have a big stomach. Will following this routine slim down my stomach and start me on the way to toning up my stomach and other muscles. Also is it important to do cardio twice a day i used to do cardio every other day and I was able to lose about 30 lbs but it doesn't seem to work anymore and i just seem to gain weight.
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Posted Sat, 02/26/2011 - 10:37
Raymond Daye
Thank you for offering this service, greatly appreciated. I'm 50 years old. My work is physically demanding but seasonal. Did alot of body building in my teens and twenties. Recently I began working out on a bowflex (easy on joints) attempting to gain muscle and burn off alot of fat in a short period of time.I'm 5'8" 203 #, was 212.6 three days ago. Last year I did medafast got down to 181#. I'm not eating anything, only low cal protein mix about 200 grams per day, 700-800 calories. Plus taking supplements, fish oil, amino's, multi vitamin. Works outs are about 45 min for 3 body parts utilizing resistance training methods. However it seems I'm already losing muscle mass, circulation is decreasing obvious in very poor vascularity (not normal for me)(thought of adding Nitric Oxide to the plan). After reading through pages of messages on this site I realize this plan,although appearing aggressive and working according to scale weight, needs modification for food intake. The great challenge for me is that I am very good at fasting and extreme measures yet cannot seem to maintain a healthy diet consistantly regressing to processed junk foods. Thank you in advance for your time and generosity.
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Posted Mon, 02/28/2011 - 10:11
Hey wats up I'm 5'8 n weigh 150lb I'm not fat but got a lil chub n I want to get big n cut is this the right routine for me n how long do u think it will take me to get abs i am aiming before summer thanks
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Posted Thu, 03/17/2011 - 23:55
I used to be in real good shape, I weighted in at 178 lbs now I weigh, easy 255 or more do you think this is the right program for me if not let me know which one would help me out?
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Posted Tue, 03/22/2011 - 20:10
Hey Steve, I'm looking to lose around 25 to 30 lbs. I'm currently 5'7'' and weigh 200 lbs. I havent hit the gym in a good 5 months and I wanted to know if this is a good routine to start out on. I have weight training experience from 4 years of high school football, I just havent worked out in awhile. I'm currently having a shake for breakfast, turkey and cheese sandwich for lunch, and dinner varies day to day.
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Posted Sat, 03/26/2011 - 12:13
sara saleem
Hey Steve, im reallyinto my muscle building workout, my diet is clean and i lift heavy althoughim girl. however i really want to ring my body fat percentage to 15%, i weigh 65 and height 163,i will do whatever it takes to start shredding,i take my rotein shakes, eat more protein from foods. Now i need a shredding workout and cut diet...anything u can advise me on.
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Posted Mon, 03/28/2011 - 16:59
Hey Steve, I have been working out for a few years now, im about 5'8 175 pounds. i want to continue my muscle growth but i also want to be more cut for the summer. Which work out do you recomend for my needs? Thanks Brad
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Posted Tue, 04/05/2011 - 21:43
I am interest in Toning up ( around the stomach and chest area) im 5'8 190lb pounds trying to get to 180 but i dont wanna lose any mass what Work out would you recommend? i attend the gym 5 days a week.
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Posted Sun, 04/10/2011 - 19:08
Hi, i'm about 6'3 and quite a thin build but have a bit of fat on my chest, im wanting to tone my chest but not get like a huge chest and then generally tone the rest. What work out would you suggest? I'd tried doing 3 sets 15reps on chest exercies is this correct? Any suggestions for nutrition?
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Posted Mon, 04/11/2011 - 07:38
Hi Steve, I'm 25 year-old man who has been hitting the gym for like 4 months now, i used to workout back in 2007 but stopped, and got back to the gym this year again, my main aims are no different from most of the people i've seen posting comments over and over again, i've got a bit of body fat stored in my belly and i would like to have a combination of cardio and weight training plan in order to bulk up, i am currently doing more bodyweight routines, but little cardio, and i dont have difficulties building muscle i know that for sure, my headache is "the belly" my workout goes as it follows: monday :chest+biceps tuesday: back+triceps+ 15 mints abs wednesday: rest thursday: legs+shoulders friday:30-45 minute cardio+ 15 mnts abs i can also say that my diet is good enough, 5-6 meals a day on a wholemeal diet, weetabix ,fruits, etc etc... can i stick to this plan?
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Posted Thu, 04/14/2011 - 19:10
Alexander Thompson
Do i use the 8-1-8 rep timing on every set or just the last one?
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Posted Fri, 04/15/2011 - 12:32
Hi, I am looking for a work-out routine and diet to help me lose weight and lower my BMI to a healthy range. After weight loss, toning muscles would be great as well. I am out of shape. Will this routine be possible for me and if I stick with it, will it provide the results of what I'm looking for? Thanks.
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Posted Tue, 04/19/2011 - 10:43
robert novotny
hi, can you please show me a link where i can see how to do properly Machine Seated Knee Raises ans Machine Twisting Crunches cause i cannot find a picture or video of them on this site , and found way to many variations on internet. loving this workout. its great :). thanks a lot. robert
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Posted Tue, 04/19/2011 - 13:43
Hi, i currentyl weigh 190-195 and am 5'9. I am currently going to the gym 4-5 times a day at night since thats the only time im able to go. I really want to loose weight and get cut and gain muscle. I used to take whey protein but i would not excersice much and got even fatter. I am going to start doing this work out and want to know what you would recommend regarding meals. As of now i eat three times a day and have my last meal at 7 then i head to the gym 2 hours later. I have salads for lunch but i want to make sure that my dinner and breakfast as well are helping. Can you please help me out i really want to loose weight and get toned within a couple of months.
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Posted Wed, 04/27/2011 - 12:47
I'm in great shape and have been lifting hard for awhile. I've gotten a little bulky in the shoulders, biceps, and back... I am looking for a work out that will cut fat, but also cut some size in those areas. I am hoping to keep lifting and find a weight routine that will help me get shredded, but not huge. Is this work out ideal for that? What recomondations do you have for keeping up with strength but losing or at the very least not gaining muscle size?
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Posted Tue, 05/03/2011 - 01:06
Hi, Can you please advise how long you must carry out this routine? Also I guess after a period of time will I need to up the weights due to me getting used to the weight.
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Posted Thu, 05/05/2011 - 20:23
isn't it bad to work on abs everyday because i believe they need recovery as well. so please get back to me. some people are telling me to do ab work every day and some saying dont and idk who to believe. so it would be really helpful if u can explain
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Posted Mon, 05/09/2011 - 13:58
David B
im 257 pds im trying to lose 60pounds will this workout be for me,
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Posted Sat, 05/14/2011 - 03:10
mark stephenson
I am wanting to do this workout i go away in 15 weeks time iv trained for 8 years made some good gains but wanting to get ripped am thinking off do this programe as my mates have advise me to do it.the prodlem i have i can only train 4 days a week how could i turn the 5 days into 4 days .
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Posted Mon, 05/16/2011 - 00:46
Hey Doug, My body type is more along the lines of a mesomorph. I'm 6' 3" and about 193lbs. I have little body fat and am fairly lean and muscular. Would this be a good workout for me if my goal is to tone and define. I don't want to put a huge amount of weight on but I do want to build muscle.
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Posted Tue, 05/17/2011 - 13:48
can abs be done every day?
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Posted Sun, 05/22/2011 - 23:09
Can I use this routine if I haven't worked out in a few years, and want to lose fat?
Steven's picture
Posted Wed, 05/25/2011 - 14:43
Yes, absolutely. You might want to take a few weeks with a more moderate weight to get used to weight training again.
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Posted Wed, 05/25/2011 - 07:18
Hey guys, I am a girl, 24 yrs old and I fluctuate between around 119-122 lbs. I am gaining belly fat especially and I want to get toned and slightly cut(where you can see some definition esp in the abs ). It has been a couple of months since I worked out regularly but when I was a could do 30 min on the elliptical level ten ( i have a heart murmur and cant overdo the cardio without my heartrate spiking +200). and a circuit of 5 different ab exercises all with around 15 lbs of weight. (Ex. Crunches which I hold for five seconds with 15 lbs held above my head). Each workout started with cardio and ended with weights. This seemed to do nothing for my belly fat-and i tried it for months-so I'm wondering what I did wrong? I also tried a 1200 calorie diet combined with exercise but put on more weight that I haven't been able to take off. Help!.
Steven's picture
Posted Wed, 05/25/2011 - 14:45
Hi Rebecca, 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:
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Posted Wed, 05/25/2011 - 16:01
hello, quick question..when you mean 8 set of 8 reps, can you do like 3 sets of the same weight or it has to change at least every set? where i live the gym is not big and does not have a lot of weights so thats my question..thanks,,
Steven's picture
Posted Tue, 05/31/2011 - 14:55
You can stick with the same weight.
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Posted Tue, 05/31/2011 - 11:34
robert novotny
Hi, i'm loving this program. Its really hard workout. Been doing it for a month and i can already see improvements and results. I want to ask you what supplements should i be taking before and after workout.I work out five or six times a week depending on how much time i have.I'm athletic and quiet fit. I don't want to gain weight, but wanna get better muscular definition. I think my diet is quit solid. At the moment i'm not taking any supplements. Don't know if my age makes any difference, but in case it does i'm 27 years old, 185cm and 80.5 kg. Thanks for the help. robert
Steven's picture
Posted Tue, 06/07/2011 - 13:50
Hi Robert, Here are some articles that can help:
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Posted Wed, 06/01/2011 - 00:25
Hello, I'm 16 years old and active. I have a little bit of fat on my stomach not much though, I also have a little bit of chest fat (man boobs) do you have a workout you would suggest to help me lose this fat?
Steven's picture
Posted Tue, 06/07/2011 - 13:50
Hi Eddie, 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:
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Posted Mon, 06/06/2011 - 11:46
mark stephenson
i posted a comment a month ago regarding doing this program and that i can only train 4 days a week can it be done in 4 days
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Posted Tue, 06/28/2011 - 23:31
hey steve, whats best for beginners ? to gain mass first or loose fat first ? and is the above workout program recommended for begiiners as well ? and wat is progressive resistance ?
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Posted Mon, 07/04/2011 - 17:28
Hi Steve - I am a 42 yr old male been training all my life, have an active job working shifts in emergency services - so night shifts. I attend a martial arts class twice a week and try to hit the weights 4 times per week. I am also a hard gainer. Is there a chance of over training on a 5 day split. Can these be crammed into a 4 day split? My planned cardio will be bag work in the garage using legs and arms plus the classes I attend. Can you use this as your main routine and throwing in say 100's every 4 or 6 weeks. Cheers
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Posted Wed, 07/06/2011 - 17:06
Joshua Carter
Hi I was wondering with this workout if you go do this plan like some interval training like for shoulders would you finish 8 sets of the dumbell presses or would you do a one set of dumbell press than side laterals then flys then upright row kind of like a cycle. I just think 8 sets in a row of the same exercise would be overtraining the muscles. Also starting off with this routine do you recommend people start with 5 or 6 sets before 8 sets of each exercise. Thanks a lot, Josh
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Posted Sat, 07/16/2011 - 15:49
Chad Currier
hello im 22 weight 230 about 5'9 i just started working out recently and have been looking at routine and information on this site to guide me in the gym i was wondering if this would be a apporprite routine for me im looking at weight loss and toning. thanks
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Posted Thu, 07/21/2011 - 21:53
Would it be bad to take some protein with this
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Posted Fri, 07/22/2011 - 11:53
8-1-8 rep timing is so brutally slow, and for 8 sets of 8?! How much weight would you use to be able to do this type of thing? I don't even think I could do side laterals with just the weight of my hands for 17 minutes.