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
10 weeks
45-60 minutes
Barbell, Cables, Dumbbells, EZ Bar, Machines
Male & Female
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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

358 Comments+ Post Comment

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


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.

Steven's picture
Posted Thu, 09/16/2010 - 16:28

Hi Jeff,

This is a very intense program, and can require 3+ hours a day. I;m not sure it's the best place for you to start. I would suggest starting slowly with a beginner routine that is 3 days per week, and run it for 2-3 months. I understand you're not a beginner, but I would prefer to see you take some time to slowly get stronger. The important thing for you is diet. Overdoing the cardio right away will cause you to lose muscle and fat, and that's not what you want. I suggest checking out the following workouts and articles. Let me know if you have any questions.

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Posted Tue, 09/14/2010 - 19:01

I am 6'7 and around 335 pounds. I am very muscular, but I am nowhere near toned. If I stick to this plan, would it be possible to lose around 75 pounds in the next year?

Steven's picture
Posted Thu, 09/16/2010 - 16:24

Hi Evan,

If your diet is in check, I think you could easily hit your goal. Are you currently training with weights?

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Posted Fri, 09/10/2010 - 21:56

One more question. If I usually use around 35-40 for exercises like bicep curl. For the 8-1-8 timing what weight should I use?

Steven's picture
Posted Wed, 09/15/2010 - 13:44

Hi King,

I would recommend starting with a weight about 50% of what you would perform a normal speed 8 rep set of bicep curls with. You may have to adjust a little lower or higher, but this is a good starting point.

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Posted Fri, 09/10/2010 - 00:16


I am 6ft and currently 210lbs. About 6 months ago i was at 290lbs and never had any energy or motivation. I finally got off my butt and tried to do something about it. I've lost the 80lbs and i feel a 100 times better than i did. However, im trying to figure out where to go from here. Im pretty sure i've been burning muscle and fat as my normal routine is oatmeal for breakfast (160 cal), Ham/Cheese sandwich w/ Yogurt for lunch (380 cal), and whatever my wife makes for dinner (i try to control the portions but it averages anywhere from 800 to 1200 cal). I drink 32 to 48oz of water with every meal.

My workout is basically been nothing but the elliptical machine for 30min a day in the morning. I was afraid to weight train and cardio at the same time because i wanted to see the weight drop. I didn't have much muscle mass to begin with , it was mostly fat i think.

My goal is to get a lean toned body with some a little bulk and definition. I guess the best person with the body type i want is Ryan Reynolds. His transformation over the last few years has been amazing.

Is this the plan for me or is there another plan? I haven't really lifted any weights since high school football (about 13 years ago).

Steven's picture
Posted Fri, 09/10/2010 - 12:18

Hi Brian,

Congrats on the weight loss. It sounds like you've been losing some fat and muscle, but fear not. Muscle losses usually come back rapidly with training. At this point in your journey I would recommend avoiding a routine like this, and instead sticking with a muscle building style routine. You need to start pushing yourself with the weights, or you will continue to lose fat and muscle, and will end up thinner but not defined.

Have you trained with weights in the past?

Regarding eating, we need to get you eating properly so you can hit your goals. here are a couple articles I recommend. Let me know if you have any questions.

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Posted Tue, 09/07/2010 - 23:26

Hey Steve I was wondering by 8 sets is it 8 reps per set? So 64 reps in all per exercise?

Steven's picture
Posted Thu, 09/09/2010 - 08:29

Hi King,

Exactly. 64 reps per exercise.

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Posted Wed, 09/01/2010 - 22:22

hello i been in the gym now for 7 day i'm 5'6 324 and i'm trying alot walking jogging on the trendmill for 30min and using the five day workout i need a eating plan for the day to night

Steven's picture
Posted Fri, 09/03/2010 - 13:06
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Posted Mon, 08/30/2010 - 15:32

can i do legs on fri and move chest to another days, can i move it to wed

Steven's picture
Posted Wed, 09/01/2010 - 14:42

Hi Jas,

Chest on Wednesday wouldn't work well. Your triceps would have lingering soreness from the previous days workout. You would like at least 2 days off after triceps before working chest.

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Posted Thu, 08/26/2010 - 23:47
Josh Wes

hey Steve I was wondering if I could change a couple of the workouts such as in chest change the incline dumbbell to just incline bench press with Olympic bar. Also if I could change the hack squat to just regular squat. I am about 250 right now how many calories should i be eating if I am using this workout? Thanks.

Steven's picture
Posted Fri, 08/27/2010 - 13:09

Hi Josh,

Thumbs up to your changes. Great choices. For diet, I recommend the following articles to get you headed in the right direction:

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Posted Tue, 08/24/2010 - 18:05

im looking to get really ripped and tone and was wondering if this would be a good workout to do using low weight cause i had to have surgery and i need a workout which will work with low weight do you know of a workout or is this one fine to use and how long would you recommend this workout before changing routine up

Steven's picture
Posted Wed, 08/25/2010 - 14:07

Hi Nick,

This workout, because of the rep timing, will have you using a lighter weight. Here are some articles on dieting that might help:

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Posted Mon, 08/23/2010 - 04:41

Hi I have a question, I'm 5"11 and I weigh about 207, I have more of an athletic build because I've played sports my whole life. I was wondering which workout should I use if I want to lean out. Cut fat and get toned.

Steven's picture
Posted Tue, 08/24/2010 - 11:51

Hi Zack,

This workout, along with a solid eating approach, will help you to reach your goals. Here are a couple articles on dieting that I recommend. let me know if you have any questions.

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Posted Wed, 08/25/2010 - 14:28

Alright cool. Thanks alot for replying, I appreciate it.

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Posted Mon, 08/23/2010 - 00:31

in your workout explaination it says to see the abdominal chart at the bottom of this page and i cant find it...should you give your abs a day of rest like other muscles or can you train them daily ive seen articles that promote both ways and do you have any advanced ab workouts i can take a look at

Steven's picture
Posted Tue, 08/24/2010 - 11:49

Hi Buddy,

The abdominal table is right below the "Friday-chest" table above.

Abs can be trained daily if you'd like, but in general 1-3 sessions per week is plenty. Here are some ab workouts that might interest you:

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Posted Sat, 08/21/2010 - 09:39


Looking for some good advice to help me out with the following objectives;

Been out of the gym unfortunately for the past few months, muscle mass i had gained previously has gone flabby.

looking for a bruce-lee kind of physique, however with more mass. what is the best exercise routine, and how many exercises is just right,i.e. not getting into over-training mode.

i have drawn up the following plan (apologies for the xtremly long post)

Monday – Chest/biceps

Gironda Neck Press
Incline DB Press
Decline dumbbell press
Chest dip
Cable cross over’s
Push ups

Rope curl
Dumbell curl
Ez bar curl
Dumbbell reverse curl

Tuesday – Legs/calves
Leg Extension
Leg Curls -
Seated Calf Raise

Thursday - Back

Wide Grip Pullups (3x failure)
Bent Over Row
Wide Grip Pull Down
Hyper Extensions
Seated Cable Row
Chinups (3x failure)

Friday - Shoulders and Triceps

Military press
Dumbbell Lateral Raise
Barbell upright row

EZ Bar Close Grip Bench
Overhead Rope Extension
Narrow Grip Pushups

* Low intensity cardio is performed every day at target HR
* Abdominals performed after each training session
* First two sets on each body part is a warm up set indicated by * are warmup sets
* 5sets 5reps
* 45 seconds rest between sets unless indicated.
* After one month, twice a week, circuit training.

Steven's picture
Posted Sun, 08/22/2010 - 14:31

Hi Ziggaza,

Looks like a solid plan. I would swap back and shoulder/tricep day to allow an extra recovery day before hitting chest (which also involves the triceps). Getting the results you want will come down to pushing yourself properly, and having a correct eating approach.

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

Regarding eating, these 2 articles will help:

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Posted Fri, 08/20/2010 - 17:54

Hi. I'm looking to find a good workout routine for me. I'm already on the thin side and somewhat tone-just getting back to the gym after a few months off. Female-I weight about 118 and am approx. 5'4. I want to continue to tone but mainly see more muscle definition.
1)Is this the routine for me?
Also, I have changed my diet to assist in losing any fat.
2)Do you recommend certain supplements to assit with all of this?
3)Should I change this workout regimen after several weeks or can I consistently stay on this program?
Thanks :)

Steven's picture
Posted Sun, 08/22/2010 - 14:27

Hi Kristina,

This workout would serve you well. The primary factor in reaching your goals will be diet. Training hard can only do so much if your diet isn't in check. Here are a couple articles I recommend.

For supplements, I recommend a protein powder to help you reach your daily protein needs, a quality multivitamin, and a fish oil supplement for overall health.

You can stay on this program as long as you are liking the progress you are making.

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Posted Thu, 08/19/2010 - 16:18

Not to be the whining crybaby here, but this workout looks like it will take a min. of 3 hours (2 hours cardio, at least an hour on the sets). Curently I run for 40 - 60 min, than I lift for 40 - 60 min. With my cardio, by the time I finish my heart rate is between 167-174 (run 5-7.3 miles)as a 38 year old male 5'7 and 174lbs - 12% body fat.

At any rate, I want to cut, but a day I push myself I run an hour
and I really don't have the cohanas to do it twice. Since you said "low cardio" would my hour of running cover a bit of it since I really would rather push myself hard for an hour than commit 2 hours to lower cardio.

I am eventualy shooting for the vaunted 8% body fat where the elucisive 6 pack is... but 3 hours a day... ACK!

Steven's picture
Posted Fri, 08/20/2010 - 10:12

Hi Zooey,

A good diet approach is the most important aspect in hitting your goals. One hour of cardio per day will be fine.

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Posted Thu, 08/19/2010 - 11:57
Eric Michiels


I would like to know if it is possible to do this routine as follows:

Monday: shoulders
Tuesday: running (45 min to 1 hour)
Wednesday: arms
Thursday: running (45 min to 1 hour)
Friday: back
Saturday: chest
Sunday: rest

This is because I will be running a marathon in March.
I am planning to loose weigth and shape up till december using your plan, and then start running in January.

Please let me know what you think



Steven's picture
Posted Fri, 08/20/2010 - 10:11

Hi Eric,

That looks like a solid approach.

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Posted Tue, 08/17/2010 - 17:47

Hi Steve,

Thanks for the great routine.
Would it be possible to shrink this routine into 4 days (Monday, Tuesday, Thursday, Friday) and what would that look like in terms of combinations of muscle groups?

Thanks a lot!

Steven's picture
Posted Wed, 08/18/2010 - 14:32

Hi Vlado,

I would break up arm day, add triceps to chest day and biceps to back day. That should work.

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Posted Tue, 08/17/2010 - 16:01

Hi, could you explain the ab program to me. Is it all of the exercises ie weighted crunches, knee raises and twisting crunches after each workout or just one for these exercises. Also i dont quite understand the last two ab exercises including the stars. Please help as i have been doing this work out for a week and thoroughly enjoy so i want to do it right.

Steven's picture
Posted Wed, 08/18/2010 - 14:31

Hi Charles,

You perform all 3 exercises. For the machine seated knee raise, you use a low cable, attach it to your knees, and pull your knees towards your stomach. For the machine crunches, you kneel, grab a rope that you attach to a cable mechanism overhead, and crunch down.

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Posted Wed, 08/18/2010 - 15:42

Thanks Steve, i have used those exercises before and there killers especially with 8 sets! Nice one cheers

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Posted Tue, 08/17/2010 - 02:46

hi. i use this work out plan, but i dont drink/eat those protein drink or whatsoever supplement. does it affect the period of muscle construction?

Steven's picture
Posted Tue, 08/17/2010 - 10:56

Hi Gio,

Weight training damages muscle cells, and because of this the body requires extra raw materials - in this case protein/amino acids - to repair and strengthen the cells. That is why bodybuilders eat a bit more protein.

Undereating protein can impact energy, performance, recovery, and cause you to more muscle than normal as you cut fat.

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Posted Mon, 08/16/2010 - 16:33

i just got back from the gym. There is no way that anyone with any sort of anything else to do could possibly have time or even the patience for 8 counts.

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Posted Mon, 08/09/2010 - 22:26
james Bond

Wait we do 8 sets of 8 reps? so 64 in all?

Steven's picture
Posted Tue, 08/10/2010 - 09:10

Hi James,

Yes, 64 total reps.

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Posted Sat, 08/07/2010 - 11:30

hi. i had been trying this workout for 3 weeks already. every morning before the workout, i jog for about 30 mins, and i took about an hour to complete the workout, and another 10-15 minutes of abdominal exercise. for my diet, i dont eat much in the afternoon because i dont feel like eating and during dinner, i eat about a scoop of rice + moderate amount of side dishes. am i doing it right?

Steven's picture
Posted Tue, 08/10/2010 - 09:08

Hi Boi,

It sounds like you may need to make some adjustments to your eating plan. here is an article I recommend:

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Posted Thu, 08/05/2010 - 16:50

I am overweight and I'm trying to lose around 80 pounds and tone up. I used to be an athlete but gained so much weight in college. I finally have decided to start working out again. But it's been about 7 years since I've worked out seriously. Do you recommend this workout as a good start for my workout goals? If not what do you recommend?

Steven's picture
Posted Fri, 08/06/2010 - 13:46

Hi Roman,

This is a great choice. This workout along with a solid diet plan will help you achieve your goals. here are some diet articles that might help:

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Posted Thu, 08/05/2010 - 14:26
Evan Schwartz

I'm 5'9 and weight 120 pounds and my goal is to gain at least 10 pounds of muscle with this routine in 14 weeks. Do you think that's doable?

Steven's picture
Posted Fri, 08/06/2010 - 13:45

Hi Evan,

Absolutely. Just make sure you are eating enough so that you gain nearly a pound per week. This might require you to eat 4000+ calories per day. I suggest using a weight gainer, and plenty of whole milk to get you on the right road.

Train hard and push for more reps on every set. When you can perform the recommended number of reps for a set, add weight.

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Posted Tue, 08/03/2010 - 07:30

is the two warmup sets included in the eight total sets per exercise?

Steven's picture
Posted Tue, 08/03/2010 - 15:37

Hi Chris,

No they are not.

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Posted Fri, 07/30/2010 - 21:16

Can we modify the days to something like this?

Monday - Chest
Tues - Arms
Wed - Legs
Thur - Shoulders
Fri - Back