Spring Shred: 8 Week Fat Loss Workout Plan

Spring Shred: 8 Week Fat Loss Workout Plan
The time for mass has passed and now you can sculpt your shredded masterpiece. This 5 day program will help you bring out your best just in time for summer.

Workout Summary

Lose Fat
8 weeks
45-60 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female

Workout Description

The last few months have been great for many of us in the iron game.

We’ve upped the calories as well as the weights and the result has been new found mass and power.

I hope you’ve had fun with that but now spring is here which means summer isn’t far behind.

The jackets go away and the tank tops come out to play.

So now our focus needs to be on taking that foundation we’ve built since Thanksgiving and sculpting it out so come June we can reveal our ultimate physique.

You ready for this eight week program? I thought so. Let’s go.

Weight Training

While you might not be using the extra plates and bigger dumbbells like you were during your bulk, you will still be going heavy and upping the intensity. This five day split won’t be a traditional program. You’re going to push yourself in a variety of ways to develop that muscle while etching out the detail that you need to create that shredded look.

Related: Tank Top Workout - 4 Day Muscle Building Split

This means supersets, forced reps, drop sets, holds, and rest-pause training. For those of you that need to know:

M&S Female athlete performing decline situps to get shredded

Supersets: 2 exercises performed back to back without rest.

Forced Reps: Having a partner or spotter help you lift the weight while you lower it yourself under control.

Drop Sets: Upon failure, reduce the weight you’re using and continue your set until you reach your desired rep range or failure.

Holds: Upon completing the set, you hold the weight with muscles contracted until failure.

Rest-Pause Set: Upon failure, rest for 10-15 seconds and continue your set until you reach failure again or reach your desired rep range.

Outside of your warm-up sets, there isn’t a single straight set in this program. This not only increases the intensity to help bring out the best in your muscles, it also will help you burn more calories.

This is an eight week program. The rest periods change over the course of the eight weeks. This means every time you step in the gym, you’re going to have to bring it because the rest time will gradually decrease.

  • Weeks 1 and 2 – 2 minutes rest between sets.
  • Weeks 3 and 4 – 90 seconds rest between sets.
  • Weeks 5 and 6 – 60 seconds rest between sets.
  • Weeks 7 and 8 – 45 seconds rest between sets.
Day 1: Chest & Abs
Exercise Warm up Sets Work Sets Intensity Method
1. Incline Barbell Bench Press 2x8-10 3x10 2-3 forced reps
2. Dumbbell Fly 1x10 3x10-12 Drop sets
3. Weighted Dip 1x10 3x10-12 Rest-pause
4. Pec-Deck 1x10 3x12 Holds on last rep
5a. Cable Crossover - 3x12 Superset
5b. Pushup - 3x12 -
6. Hanging Leg Raise - 3x12 Holds on last rep
7a. Decline Situp - 3x15 Superset
7b. Side Bends - 3x15 -
8. Plank - 3xfailure -
9. Rope Crunch - 3x15 Drop sets
Day 2: Back
Exercise Warm up Sets Work Sets Intensity Method
1. Neutral Grip Pullups 2x8-10 3xfailure Rest-pause
2. Bent Over Barbell Row 1x10 3x10-12 Holds on last rep
3a. Reverse Grip Pulldown 1x10 3x8-10 Superset
3b. Straight Arm Pulldown 1x10 3x8-10 -
4. Wide Grip Seated Row 1x10 3x12 2-3 forced reps
5. Rack Deadlift 1x10 3x15 Drop sets
Day 3: Shoulders
Exercise Warm up Sets Work Sets Intensity Method
1a. Upright Row 1x10 3x10 Superset
1b. Seated Lateral Raise 1x10 3x10 -
2. Seated Smith Machine Shoulder Press 1x10 3x10-12 Drop sets
3. Front Plate Raise 1x10 3x12 2-3 forced reps
4. High Rope Face Pull 1x10 3x12 Rest-pause
Day 4: Arms
Exercise Warm up Sets Work Sets Intensity Method
1. EZ Bar Preacher Curl 1x10 3x10-12 2-3 forced reps
2. Close Grip Bench Press 1x10 3x10-12 Rest-pause
3. Hammer Curl 1x10 3x12 Drop sets
4. Overhead Rope Extension 1x10 3x12 Holds on last rep
5a. Standing Cable Curl 1x10 3x15 Superset
5b. Reverse Grip Pushdown 1x10 3x15 -
Day 5: Legs
Exercise Warm up Sets Work Sets Intensity Method
1. Squat 1x10 3x8-10 Rest-pause
2. Leg Press 1x15 3x15 Drop sets
3. Single Leg Extension 1x15 3x15 Holds on last rep
4a. Stiff-Legged Deadlift 1x15 3x15 Superset
4b. Seated Leg Curl 1x15 3x15 -
5. Lying Leg Curl 1x15 3x15 Forced reps
6a. Standing Calf Raise 1x20 3x20 Superset
6b. Seated Calf Raise 1x20 3x20 -

Cardio will be performed High Intensity Interval Training (HIIT Style) for 20 total minutes. If possible, perform your cardio separate but if you must do it when training, do it post-weight training when glycogen storages are depleted.

Related: Fast Shred Program - 4 Day Compound Set Workout Split

Here’s your format for HIIT:

  1. 2 minute warm-up
  2. 30 seconds all-out effort followed by 90 seconds low-moderate effort.
  3. Repeat for a total of 8 rounds.
  4. 2 minute cool down.

You can do any form of cardio you like but my personal recommendations are elliptical, walking/sprinting, and boxing/kickboxing with the heavy bag. Alternate which forms of cardio you do so the program stays interesting and will challenge you in different ways.

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About The Author
Hardgainer and veteran fitness writer Roger "Rock" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites.

10 Comments+ Post Comment

No Profile Pic
Posted Wed, 04/26/2017 - 10:53

Thanks for the program. Loving it so far. My gym doesn't have a lying leg curl machine. Any advice on what I can sub that with and not over train other muscles? Thanks.

JoshEngland's picture
Posted Wed, 04/26/2017 - 11:05

Hi Justin,

Given the amount of volume within this routine, if you can do all the other hamstring exercises written, you should be fine just cutting that one exercise out of the program. Your muscles will still get plenty of work without it.

Hope this helps!

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Posted Sun, 04/23/2017 - 08:02

Thank you for the program

Few questions:

How often do you recommend cardio, everyday or every other day?

You mentioned lots of good diet plans on the website, any one in particular you would recommend?

JoshEngland's picture
Posted Mon, 04/24/2017 - 09:23

Hi Ante,

The frequency of the amount of cardio you do will depend on the type of cardio and intensity level you choose to perform. Personally, since this workout is very high volume with all of it's intensity factors, I'd keep it to low intensity recovery walks (anywhere from 15-45 mins a day) and you could do them as many times a week as you'd like.

As for diet plans, it really depends on your caloric needs, what food types you have access to, and your allergens. I'd recommend learning how to actually structure your diet as it will provide you with a lot more variety day to day. Below is an excellent link to learn how to build your own fat loss meal plan:


I hope this helps!

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Posted Sun, 04/09/2017 - 22:17

What weight % is recommended for each the set types?

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Posted Fri, 04/07/2017 - 16:26

Appears to be a solid split. Would you recommend a simple cutting diet to accompany this regiment? ie 1 gm protein per LBM and 500 calorie reduction.

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Posted Sat, 04/08/2017 - 13:50
Roger Rock Lockridge

I prefer 1 gram protein per pound of overall bodyweight instead of LBM. The training is intense so the protein is very important. There are plenty of nutrition plans here on M&S for your consideration to coincide with this training program. Thanks for reading.

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Posted Mon, 04/03/2017 - 15:13
Roger Rock Lockridge

Hope my newest article for M&S helps a lot of people get ready for summer. Thanks for sharing it.

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Posted Tue, 04/04/2017 - 19:47

Drop sets on the last set or each of the 3 sets

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Posted Sun, 04/09/2017 - 22:03

If it would have been only for the last set then it would have been mentioned. Every set is a dropset.