- Main GoalLose Fat
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week3
- Time Per Workout30-45 minutes
- Equipment RequiredBands, Barbell, Bodyweight, Cables, Dumbbells
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Warmer weather got you changing your goals?
If you’re looking to get ripped, we’ve got a fantastic blueprint for you to get started with.
The program below, when paired with a slight calorie deficit (~250-500 calories below your bmr) and a balance diet plan, can help you with your fat loss goals.
The workouts themselves include a decent amount of volume to promote muscle hypertrophy. The reason for this is not only to increase calorie expenditure, but to also allow you to showcase some solid muscle when you’ve achieved your fat loss goals.
The program itself calls for you to make it to the gym 3 times a week for weight lifting sessions. On off days, you will still have some light activity to further promote recovery and also calorie expenditure.
Rest periods for this workout should be kept in the 0-90 second range. If you feel ready to take on your next set after 30 seconds go for it, but you shouldn’t take longer than 90 seconds to recover.
The weight you will want to use for each exercise will fall in the 70-85% range of your 1 rep max, and you’ll want to increase the weight you use from week to week whenever able.
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Day 1 – Upper
|1a. Push Up||3||10|
|1b. Pull Up||3||10|
|1c. Band Pull Apart||3||10|
|2a. Incline Bench Press||3||12, 10, 8|
|2b. Tricep Skull Crusher||3||12|
|3a. Dumbbell Row||3||12, 10, 8|
|3b. Dumbbell Alternating Curl||3||12, 10, 8|
|4. Military Press||3||12, 10, 8|
Treadmill Burner HIIT:
Set treadmill speed to a challenging intensity that you are capable of performing. For 10-15 mins sprint for 10 sec intervals and rest for 20 seconds in between sprints.
Day 2 - Active Recovery
Recovery jog – low intensity for 2-3 miles.
Day 3 – Lower
|1a. Bodyweight Squats||3||10|
|1b. Bodyweight Lunges||3||10 each|
|1c. Jump Tucks||3||10|
|2. Squat||3||12, 10, 8|
|3. Deadlift||3||12, 10, 8|
|4. Leg Press||3||15|
Jump Rope Circuit:
3 rounds of 5 mins with the following intervals.
1 Min - Single Hop
1 Min - Double Hop
1 Min - Right Leg
1 Min - Left Leg
1 Min - Alternating Legs
30-60 seconds rest between rounds
Day 4 - Active Recovery
Recovery walk – low intensity 2-3 miles.
Day 5 – Full Body
|1. Squat||3||12, 10, 8|
|2. Dumbbell Incline Press||3||12, 10, 8|
|3. Barbell Row||3||12, 10, 8|
|4. Dumbbell Lateral Raise||3||12, 10, 8|
|5. Barbell Curl||3||12, 10, 8|
|6. Barbell Overhead Extension||3||12, 10, 8|
Rowing Machine HIIT Cardio:
30 seconds maximum effort rowing followed by 30 seconds of low effort rowing for 15-20 min duration.
Day 6 - Timed Mile
Run 1 mile as fast as possible timed.
Day 7 – Off
Take a complete rest day on day 7 from the gym and cardio. If possible, spend your time doing something active (low intensity) with family and friends.
This 3 day shredding program is perfect for anyone looking to get ripped but can only make it to the gym 3 days out of the week.
For more great workouts like this one, be sure to check out our workouts database.
Give it a shot, let us know what you think, and if you have any questions, please leave us a comment in the comments section below!