- Main GoalLose Fat
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout30-45 minutes
- Equipment RequiredBands, Barbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Male & Female
- Workout PDF Download Workout
Do you want to get shredded?
Do you also want to cut down on the hours you spend in the gym on a weekly basis?
With summer right around the corner, I can’t say that I blame you if you answered yes to both of those questions.
I mean, who wants to spend all their time in the gym when they could be hanging out by the pool, shredded, soaking up that summer sun?
That’s why I’ve designed a sequel to the Fast Mass Program.
But instead of packing on size, we’re going to focus on shredding some body fat this go around.
Related: Tank Top Workout - 4 Day Muscle Building Split
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The Basic Component of the Fast Shred Program
In the Fast Mass Program, I introduced you to a time saving intensity booster known as the superset.
In this program, we (for the most part) traded out the superset for compound sets.
What’s the difference? I’m glad you asked. Supersets involve opposing muscle groups, for example you would superset a set of bicep curls with a set of dumbbell tricep extensions.
Compound sets involve the same muscle group. So, for a traditional back compound set, immediately after a set of barbell rows you might hit a set of pullups.
In the Fast Shred Program, I’ve done my best to strategically set up compound sets that involve a heavy lift followed by a set of a bodyweight exercises. This way, you can utilize a heavier weight for the weighted motion without fear of injury risk of a loaded second movement.
That’s not to say that a few compound sets, supersets and giant sets involving loaded exercises weren’t incorporated into this program, but it was avoided for the majority of the sets.
The compound set drastically increases the muscle’s time under tension, thus causing greater overall muscle damage. Combined with proper nutrition, rest, and recovery the end result should be increased muscular endurance and a greater amount of fat loss.
Day 1 – Lower Body
|1b. Bodyweight Squat||4||12-20|
|2a. Dumbbell RDL||4||8-12|
|2b. Leg Curls||4||12-20|
|3a. Leg Press||3||8-12|
|3b. Reverse Bodyweight Lunge||3||10 each leg|
Day 2 – Upper Body
|1a. Bench Press||4||8-12|
|2a. Barbell Row||4||8-12|
|2b. Inverted Row||4||12-20|
|3a. Lateral Raises||3||8-12|
|3b. Front Raises||3||8-12|
|3c. Rear Delt Raises||3||8-12|
|4b. Seated Tricep Extension||3||8-12|
Day 3 – Off / Active Recovery / Abs
off (light cardio 20-40 minutes of walking for active recovery)
Day 4 – Lower Body
|1a. Barbell Deadlift||4||8-12|
|1b. Single Leg Toe Touch||4||10 each leg|
|2a. Front Squat||3||8-12|
|2b. Side Lunges||3||10 each side|
|3a. Leg Extension||3||8-12|
|3b. Leg Curls||3||8-12|
|4a. Standing Calf Raise||3||20|
|4b. Seated Calf Raise||3||20|
|4c. Jump Rope||3||1 min|
Day 5 – Upper Body
|1a. Standing Dumbbell Press||4||8-12|
|1b. Band Pull Apart||4||12-20|
|2a. Dumbbell Row||4||8-12|
|3a. Dumbbell Incline Press||4||8-12|
|3b. Incline Fly||4||12-20|
|4a. Dumbbell Curl||3||8-12|
|4b. Rope Pressdown||3||8-12|
Day 6 &7 – Off/Active Recovery/ Abs
off (light cardio 20-40 minutes of walking for active recovery)
How Long Should I Take for My Rest Periods?
You won’t be taking any rest periods in between compound, super, or giant sets.
After you finished the prescribed reps for all of the exercises in a set, take between 60-90 seconds worth of rest before attacking your next set.
With that said, it is important to know your own ability and fitness level. If you need longer in between sets, take a little longer to rest in between sets.
If I Eat Properly and Do this Program, How Long Will It Take to See Results?
There are quite a few things that will determine your success with this program. Nutrition is indeed a key factor. For fat loss, you want to make sure you are in a caloric deficit. Find out your BMR here, then subtract ~250-500 calories away from that.
Other factors will include the amount of hours you get of sleep each night and how you spend your time recovering outside of the gym.
A good goal to aim for is about 0.25-0.5lbs of fat loss per week. Grant it, this will depend greatly on your current body composition and all of the factors listed above.
Related: How To Build A Fat Loss Meal Plan
What Should I Do For Abs?
Everyone wants a six pack for summer. Feel free to add in ab and core exercises to the tailend of these workouts or on off days.
Check out our full database of ab workouts here.
Can I Switch up the Order of the Workouts/Sub Exercises?
You’re more than welcome to tailor this program whatever way you see fit to better fit your needs and help you reach your goals.
With that said, be cautious about subbing exercises and switching the workout order. You want to make sure you are still able to recover properly from each workout as this is how you will inevitably see the results you want.
If you have any other questions, comments, and/or try the workout, let us know in the comments section below!
Hi, thanks a lot for the program. I just want to know what can I swap the normal squat with. I have osteoarthritis in my knees, I can do a box squat but I am trying to find a solution for a normal squat. Thanks
My recommendation would be a box squat with knee sleeves on and talking to your doctor to determine how to proceed after. Hope this helps!
For the core lifts being performed what percentage of our 1 rm should we be doing.
1RM wasn't considered for programs like these, but if it helps, start with 65% of your 1RM and work up from there, depending on how challenging the weight is. You should be able to do no more than the prescribed rep range. If you can, go up in weight next time.
I find myself able to do about 12 on the 1st of the superset but not the prescribed bottom rep amount on the 2nd sets for example: I'll do bench press get 12 then get 12 pushups then I'll get 10 on bench press but 6 pushups, then on Barbell row with Inverted row.. I'll get 12 Barbell row and only 6 Inverted row when im supposed to get 12-20.. how should i got about this??
You could swap the movements you're weaker on so you do those first. That could help you bring the weaker movement up without negatively affecting your strength on the other. Also, it does take time for your body to get used to this kind of training, but you'll eventually see improvements. Good luck, and please let us know how it goes. Thanks for reading M&S!
Ok thank you so much
4a. 21's (What is this Exercise ?
21's are barbell curls you perform in three phases. 7 reps from the bottom to midpoint, 7 from midpoint to the top, and 7 full reps.
What are 21’s?
21's are a three-phase set. You do 7 reps from the bottom of the rep to the halfway point. Then, you do seven from the midpoint to the top. Then, you do 7 full reps. You perform all of these in a row without rest. 7+7+7 = 21 reps total.
I've been using this workout program since July and still getting great results but now i think its time to change for another plan.
What do you reccomend next?
This should help you choose that next program.
I’m entering my eight week of this program. I have has great success and all my compound movements have had significant increase in weight. What do you recommend for a deload week after and then also what program to start after?
A great deload week would be to do this program with 50-60% of the weight you've been using. Go by feel, and if you think you can go without all sets, then cut what you like.
As for your next program, what's your most important goal going forward?
I have a bad shoulder, so front squats hurt, can I substitute for hack squats or something else?
Hey Edwin - yes you can do that.
2a. Dumbbell Row
One Arm dumbbell row? If so, 4-6 reps per Arm or 8-12 reps per arm?!
Hey JJ - 8-12 reps per arm
Can cardio sessions be added to this program? Say on off days? Or even every day as long as it’s low impact?
Hey fitgirl - yes, you can add in cardio to this plan. Make sure to have at least one complete rest day per week.
I don't have a leg press or leg curl equipment available to me, can you please recommend an alternative lowerbody exercise for me?
available equipment :
- squat rack and bench
Hey Anthony - check out this article: https://www.muscleandstrength.com/articles/lower-body-alternatives-your-...
Thanks so much for this, really looking forward to starting it next week once I finish this current plan I'm on. I was wondering, what would be an effective substitute for pull-ups? I can maybe just about get 1 full motion (if that) so will definitely be doing it on the assisted machine, but in case that is out of use at the time, what other exercises work the same muscle groups?
Again, thanks a lot!
Hey Manuella - check out this article on 3 pull up progressions: https://www.muscleandstrength.com/articles/pull-up-progressions
Hi! Are the workouts the same during the 8 week period? Meaning will Day 1 working be the same every week?
Hey Jerry - you are correct. Day 1 - 7 will be repeated on a weekly basis for the 8 week period.
I really like this routine; especially the first leg day! However, I can’t quite overload the leg press the way I want because I’m working at home and beat I can do is a resistance band. Do you think I’d be better off doing front squats or Bulgarians or something, since I don’t have a leg press at home?
Hey Sam - so glad you like the workout! Weighted lunges or Bulgarian split squats would be a great alternative to the leg press.
I'm about 30% body fat at 285lbs I would love to drop that would it be worth doing 4days in a row and add 2 or 3 days of body weight workouts or mixing the upper lower in between days with body weight
Hey C Wolfe - follow the program as it's prescribed. Dropping weight is more about diet than exercise. If you do this workout consistently on a calorie deficit you will drop pounds. Good luck!
Hi josh can I do this in a 4day row as that’s how it would work out around my routine as I swim aswell? So could I do upper, lower, upper, lower
That would be fine depending on your ability to recover.
Why can I only see Week 1?
You are meant to perform the same workouts throughout the duration of the program and improve upon the weight used to build muscle.
What does it mean 1a. 1b.
Does it mean super set?
And what am i doing with 2a 2b 2c.? 3 exercises in a row?
Yep. Supersets and giant sets/circuits.
Hi, so i would have to finish the four sets of 1a and 1b before starting with exercise no. 2?
So do I do 1a, 1b, rest. And do this 4 times? I dont grt your sets, suoersets plus where the breaks come and what should be done together!? Thx
Hey Nic - Here's an example for Day 1 - Lower Body:
Set 1: 1a, 1b
Set 2: 1a, 1b
Set 3: 1a, 1b
Set 4: 1a, 1b
Then you would repeat that for 2a & 2b and so on. The number of sets you do is listed in the 'Sets' column. Hope that helps!
12-20 pullups. I can probably do 3. Do you suggest doing the rest negative?
Yes, I would recommend eccentric only upon reaching failure.
No ab workout in it?
What if I like to add some ab workout along with a quick treadmill run. What would you suggest?
Feel free to add in abdominal work if you feel it necessary to accomplish your own goals.
Can I add some of my favorite exercises to this? Or would that be loading up to much on each day?
If adding exercises, I'd recommend substituting them in for the exercises within the program that train a similar movement pattern or isolate the same body part.
What percentage do you move up each week or do you just stay the same weight?