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
Split
Advanced
10 weeks
6
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.

Monday
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.
Tuesday
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.
Wednesday
  • 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.
Thursday
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)
Friday
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.
Saturday
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.

Conclusion

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!

references
  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

80 Comments+ Post Comment

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Posted Sat, 10/06/2018 - 16:59
Jon

Hello,
Stumbled on this article looking for a fat lose muscle building program. What percentage should I use to figure how much weight to use? I bench 315 lbs, squat 375 lbs, dead lift 400 lbs and run a 10 minute mile.

JoshEngland's picture
Posted Mon, 10/08/2018 - 14:14
JoshEngland

Hi Jon,

I generally recommend 75-85% of your working max for the rep range of each exercise. You should feel as though you have 1-2 reps left in the tank unless specified to go to failure.

Hope this helps!

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Posted Mon, 10/01/2018 - 04:32
Aaron

I am 40 years old and started this program with a weight of 101.3 kgs after doing it for 3 weeks my weight is now 97 kgs. It has helped me a lot. I am now in my 4th week.

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Posted Sat, 09/01/2018 - 18:05
Eyal

Hi I am 16 years old and I weigh 72 kilos should I do this course will it make me lose fat and gain muscle and what does should I do with this course

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Posted Mon, 08/27/2018 - 15:01
ahmed maher

thanks for your program
can i start this workout with body fat percentage 27% ??? it will work or no ,, btw i'm following a nutrition plan for sure

JoshEngland's picture
Posted Tue, 08/28/2018 - 08:42
JoshEngland

Hi Ahmed,

Yes, you can perform this program at your bodyfat percentage.

Hope this helps!

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Posted Sun, 07/22/2018 - 22:40
Fred

So do we repeat these same 6 day exercises for the entire 10 weeks or does it change any?? I'm not seeing weeks 2-10 workouts. Help?????

JoshEngland's picture
Posted Mon, 07/23/2018 - 08:36
JoshEngland

Hi Fred,

Yes, that is correct.

Hope this helps!

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Posted Fri, 07/20/2018 - 19:37
Rob

What is the a, b, c thing about do I choose one of those or do all of them?

JoshEngland's picture
Posted Mon, 07/23/2018 - 08:49
JoshEngland

Hi Rob,

Perform them all as a circuit prior to taking your rest period.

Hope this helps!

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Posted Thu, 07/19/2018 - 19:37
Dec

Hi josh,

What is a double drop set? I've looked up drop sets and it seems to be where you perform an exercise to failure, then drop the weight and go again to failure. Is a double drop set when you just keep dropping the weight to finish the reps?
Also should I perform anything with (a) and (b) written after it as a super set leaving no rest between exercise (a) and exercise (b), resting once both have been completed.
This is a great program by the way. Seeing a difference after only two weeks.

Thanks.

JoshEngland's picture
Posted Fri, 07/20/2018 - 08:44
JoshEngland

Hi Dec,

For a double drop set, you drop the weight and go to failure twice in a row. So if you're benching, you'd perform the reps, drop the weight, go to failure, drop the weight, go to failure, done.

Yes, letters represent that the exercises are meant to be performed as a superset.

Hope this helps!

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Posted Thu, 07/19/2018 - 08:10
Zamzam

how many Weights ? high Weights or low Weights ?

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Posted Thu, 07/12/2018 - 22:40
Dec

Hi josh,

I'm not sure I'm getting the "to failure" bit. It says for example to do 2 sets of most exercises. But in the notes it says to do them to failure. After doing to sets I'm not failing to finish the reps. Am I getting this completely wrong? Hope u can help. I just finished a 12 week beginners workout of yours and it's really helped so I'm eager to master this one.

Thanks.

JoshEngland's picture
Posted Fri, 07/13/2018 - 08:40
JoshEngland

Hi Dec,

For this particular program, you'll need to bump up the weight until you're using a weight that allows you to fail in the 8-12 rep range - you can do this gradually over the next couple of weeks.

Hope this helps!

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Posted Fri, 07/13/2018 - 08:53
Dec

Great thank you,

Just one more quick one. Should I be failing on every set or just the last?

Thanks again.

JoshEngland's picture
Posted Fri, 07/13/2018 - 09:47
JoshEngland

Hi Dec,

For this particular program, it recommends each set being taken to failure.

Hope this helps!

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Posted Fri, 07/13/2018 - 09:48
Dec

Thanks

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Posted Sun, 06/03/2018 - 13:15
iqbal

hi..
its ok if i do the treadmill or another cardio after this workout ?
or i need to do before workout ?

JoshEngland's picture
Posted Mon, 06/04/2018 - 10:39
JoshEngland

Hi Iqbal,

Sure that is fine. I'd recommend saving cardio for post workout.

Hope this helps!

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Posted Wed, 04/04/2018 - 21:47
Kieran

hello,
What does it mean by 2a and 2b for example?
are those supersets?

JoshEngland's picture
Posted Thu, 04/05/2018 - 13:38
JoshEngland

Hi Kieran,

Yupp!

Hope this helps!

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Posted Thu, 05/31/2018 - 07:34
Deirdre

Yes

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Posted Tue, 06/26/2018 - 09:12
Ahmed wael

Means that the exercise no. 2 is divided into sub-exercises a and b

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Posted Sun, 03/11/2018 - 05:45
M.C

Hello,
I'm 18 weigh 225 and im 5'9. I want to lose fat/body weight, would you recommend this workout for me amd my goals?

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Posted Thu, 03/08/2018 - 19:39
Milad

When it says drop set(s), does that mean drop on both sets or just the last one, which is the usual way of doing drop sets.

JoshEngland's picture
Posted Fri, 03/09/2018 - 09:02
JoshEngland

Hi Milad,

Perform drop sets on the last set of the exercise.

Hope this helps!

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Posted Thu, 03/08/2018 - 16:28
John

Hello,
I'm a 24 year old male 5'10'' tall weighing 180 lbs right now. I really have a soft body. Do you recommend this workout?

JoshEngland's picture
Posted Fri, 03/09/2018 - 08:58
JoshEngland

Hi John,

Sure, this workout can help you accomplish your goals when paired with proper nutrition and lifestyle choices.

Hope this helps!

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Posted Thu, 02/22/2018 - 20:55
Luis

Hi Josh,
I have a quedtion about weight increases:
After how long should I have to increase weight?
For example: I start press bench chest with 90 lbs, next week can I increase 5 lbs? Or what do you recommend?
Thank you!

JoshEngland's picture
Posted Fri, 02/23/2018 - 16:04
JoshEngland

Hi Luis,

The answer will vary from person to person. Once you can complete all the prescribed reps easily with perfect form, add 5lbs. That might be every week, every other week, or once a month depending on your experience level. So long as you're increasing weight used over time though, you'll see results.

Hope this helps!

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Posted Sat, 02/24/2018 - 14:10
Luis

Thank you so much! I really appreciate it!

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Posted Wed, 01/24/2018 - 08:54
KittyKat

Josh I am wanting to start this workout... am I being a little optimistic with a bodyfat higher than it should be (30%) - I seem to carry it okay being 5'8" but I want to smash out of the squishy faze I seem to be caught in and really make a big difference to my physique.. will this workout really help cut down on bodyfat and can I / will it be beneficial to add more HIIT.... I like HIIT..;-)

JoshEngland's picture
Posted Wed, 01/24/2018 - 09:18
JoshEngland

Hi KittyKat,

This program can help you lose body fat if paired with a calorie deficit. You want to make sure you're burning more calories than you consume.

HIIT is a solid option for increasing the amount of calories you burn during your workouts. But as I said, making sure you are in a slight calorie deficit will be the ultimate dictator in whether you're successful with your fat loss goal.

Hope this helps!

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Posted Fri, 03/30/2018 - 10:35
KittyKat

Hello again - I have just finished week 10. To say my body has changed is an under-statement.

6 days of cardio, an epic calorific deficit (but enough to keep me satiated and nourished), following the plan to the letter (despite not realizing until well into it that the rest/pause is only on the second set..;-)..) and sometimes having to hit the gym twice a day to ensure I could stay on track.

I now have one question - start the program again or choose something different to take things up a notch? Bodyfat still way to high for my liking... albeit I have been doing HIIT 5-6 times a week and in the last few weeks balancing it better with a little more steady state to avoid fatigue - 1 week off then I am back at it.... Any suggestions...?

Josh I would like to inbox you but I guess you get SO many emails....

JoshEngland's picture
Posted Fri, 03/30/2018 - 15:20
JoshEngland

Hi KittyKat,

That is awesome! Congrats on the progress and finishing up the workout!

Workout wise - yes, you can absolutely stick to this same program for as long as you like so long as you are enjoying the program and seeing solid results. Personally, I like to take a full week off from going to the gym and perform some different form of exercise just to give myself a mental break. Everyone is different tho.

Diet wise - You might benefit from going through a reverse diet phase for a couple of weeks to a month. Dieting can be extremely stressful on the body. Eventually you'll reach a point of diminishing returns. reverse dieting can help you increase your calorie intake slowly so when you go back into a deficit, you continue to see fat loss results:

https://www.muscleandstrength.com/articles/reverse-dieting-long-term-fat...

Hope this helps! Feel free to reach out if you have more questions.

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Posted Fri, 03/30/2018 - 15:55
KittyKat

Reverse dieting you say - this is a new concept so thank you for bringing this to my attention. Gives me something to research in my week off. Like you I do think this time off is necessary for me so I will be taking it easy to take a step back and contemplate how I approach the next 10 week set.

I need to clean up the way I have been following the programme a little - I have been skipping abs entirely, I have been adding more cardio and its time to whack the weight limit up a little.... Yes this break is necessary. Albeit my arms are amazing right now....;-)

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Posted Wed, 01/24/2018 - 09:29
KittyKat

Okay great - thanks for getting back so fast. This is all I needed to hear.

K

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Posted Fri, 01/12/2018 - 13:59
mohamad

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
JoshEngland

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
Manny

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
JoshEngland

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
Wayne

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
JoshEngland

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
Johann

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
JoshEngland

Hi Johann,

Yep! That is correct.

Hope this helps!

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

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
JoshEngland

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
Harris

whats suplements and nutrition for this orkout plan ?

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

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?