The trick to being summer shredded is getting shredded before summer arrives. Use this 12 week Summer Burn program so you can show off at the pool this year!
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Split
  • Training Level
    Intermediate
  • Program Duration12 weeks
  • Days Per Week
    4
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

As the days on the calendar pass, and the outside temperatures begin to rise, the amount of clothes we are able to (or wish to) wear slowly starts to diminish.

Whether it be to work, the gym, to the beach, park, or family barbecue it is certainly nice to be able to show off the fruits of your labor – confidently and proudly displaying all of the muscle you work so hard to build.

However, before you go rushing off to your local sportswear store or favorite online shopping spot to purchase some new spring/summer duds, why not take the next 12 weeks to focus on shedding as much body fat as possible?

Because while we all know that thick, dense, defined muscle is totally awesome - you certainly “can’t flex fat!”

Recommended: Need help losing fat? Take our Free Fat Loss Course

Fat Incinerating Tip Sheet

1. Cardio Upon Awaking: While research is conflicting as to whether cardio is more effective done in the fasted state, ensuring you do get your cardio in bright and early will help you burn fat.

2. The Right Supplements: Every morning start your day with a powerful, multi-stage thermogenic fat burner and about 5-10 grams of scientifically formulated BCAA. Doing this prior to your early morning cardio will give you all the energy one needs to power through your early morning grogginess.

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3. Carb Cutting: Each week leading up to summer eliminate about 25 grams of carbs from your daily diet, while adding in ten grams protein. This will help create a calore deficit needed for fat loss, increase the thermic effect of food, maintain muscle, and assist in shedding excess subcutaneous water.

4. Hunger Troubleshooting: Lets face it…existing in a calorie deficit, which is a necessary evil for getting lean, is not always an easy task. There will be many times where your blood sugar will drop, your tummy will cave, and you will begin fantasizing about attacking the cookie aisle of your local supermarket!

However, the result in that case is certainly not very beneficial when the goal is looking like a comic book superhero. I have found the best way to stave off hunger and bring energy back to an adequate level is to consume a huge glass of cold water with 5-10 grams of your favorite flavored BCAA powder mixed in.

5. Cardio Splitting: If your goal is 60 minutes of cardio for the day, for example, you will manifest superior results by splitting that (total) time between two, or even 3 sessions, than doing it all at once. You could wake up and do 30 minutes of cardio fasted, another 15 minutes post workout, and the final 15 before your final meal.

This “splitting” strategy will help keep the metabolism elevated all day long, which effectively makes you into a literal fat-burning machine.

ALLMAX Athlete Varying His Cardio Approach

6. Vary Cardio: Some studies indicate that HIIT cardio is more effective at incinerating adipose than steady state - while others show the opposite. In my experience, I have become convinced that both types of cardio work (each carrying their own advantages/disadvantages), and thus both should be a part of your overall program.

A highly effective strategy is to break cardio up, as suggested earlier (#5), into a 30/15/15 scheme (if the goal is one hour daily) with the first 30-min session being steady state and the following two as HIIT.

7. Get Intense: When the main goal is dropping body fat it is a great idea to make your weight training sessions more productive and intense via the use of supersets and dropsets. These intensity techniques are not only valuable for stimulating muscle growth, but also will raise heart rate, increase metabolism, burn greater calories and push natural GH (a very powerful fat-crushing hormone) through the roof!

8. Compound Pounding: You will burn a heck of a lot more calories, as well as stimulate higher levels of natural hormones that destroy body fat if you make sure to include plenty of basic, multi-joint exercises in each of your workouts. This is not to say that you should shy away completely from more isolated movements, but only that you do not neglect some serious “compound pounding!”

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The 12 Week Summer Burn Workout Program

The following workout is a 12 week program to get you shredded for summer.

Rest as long as needed in between sets to slow your breathing just about back to normal and have your mind ready to push 100% on the next set.

For optimal fat-loss you will do 60 min of cardio per day on off days from training and 20-30 minutes either fasted or post workout on lifting days.

As each week passes you can use the program exactly as is laid out above, or you can tweak by adding/subtracting certain movement and/or simply changing the order in which the exercises are done.

Monday: Chest, Biceps, Forearms, & Abs

Exercise Tempo Sets Reps
1. Incline Bench Press 2/0/1 2* 7-9
2. Dumbbell Bench Press 2/0/1 2* 7-9
3a. Incline Dumbbell Fly 2/0/1 2 10-12
3b. Cable Crossover 1/0/1/1 2 10-12
4. EZ Bar Preacher Curl 2/0/1 1* 7-9
5. Barbell Curl 2/0/1 1* 7-9
6a. High Cable Curl 1/0/1 2 7-9
6b. Standing Alternating Dumbbell Curl 1/1/1 2 7-9
7. Reverse Barbell Curl 2/0/1 1* 10-12
8a. Barbell Reverse Wrist Curl 1/0/1 1 13-15
8b. Barbell Wrist Curl 1/0/1 1 13-15
9. Cable Crunch 1/0/1/1 2 16-20
10a. Hanging Leg Raise 1/0/1 1 Max Reps
10b. Seated Bench Knee Ups 1/0/1 1 Max Reps

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Tuesday: Quads, Hamstrings, & Calves

Exercise Tempo Sets Reps
1. Barbell Back Squat 2/0/1 2* 7-9
2. Leg Press 2/0/1 2* 7-9
3a. Leg Extension 2/0/1/1 2 10-12
3b. Walking Barbell Lunge 2/0/1 2 10-12 Each
4. Lying Leg Curl 2/0/1/1 2* 7-9
5a. Adduction Machine 1/0/1/1 2 16-20
5b. Stiff Leg Deadlift 2/0/1 2 10-12
6. Standing Calf Raise 1/1/1/1 1* 7-9
7a. Seated Calf Raise 1/0/1/1 2 7-9
7b. Calf Press 1/1/1 2 10-12

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Thursday: Lats, Lower Back, & Abs

Exercise Tempo Sets Reps
1. Seated Cable Row 1/0/1/1 2* 7-9
2. Reverse Grip Bent Over Row 1/0/1/1 2* 7-9
3a. Dumbbell Pullover 1/0/1 2 10-12
3b. T-Bar Row 1/0/1 2 7-9
4. Weighted Hyperextension 1/0/1/1 1* 13-15
5a. Deadlift 1/1/1 1 7-9
5b. Bodyweight Hyperextensions 1/0/1/1 1 Max Reps
6. Weighted Ab Crunch 1/0/1/1 1* 16-20
7a. Lying Leg Raise 1/0/1/1 2 Max Reps
7b. Oblique Crunch 1/0/1 2 16-20 Each

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Friday: Shoulders, Traps, Triceps, & Calves

Exercise Tempo Sets Reps
1. Cable Face Pulls 1/0/1/1 2* 10-12
2. Lateral Raises 1/0/1 2* 10-12
3a. Seated Dumbbell Press 2/0/1 2 7-9
3b. Barbell Front Raise 1/0/1 2 7-9
4. Barbell Shrug 1/0/1/1 2* 10-12
5a. Upright Row 1/0/1/1 2 7-9
5b. Seated Dumbbell Shrug 1/0/1/1 2 7-9
6. Straight Bar Pushdown 1/0/1/1 1* 10-12
7. Skullcrusher 2/0/1 2* 7-9
8a. Seated One Arm Dumbbell Extrension 2/0/1 2 7-9
8b. Close Grip Bench Press 3/0/1 2 7-9
9. Seated Calf Raise 1/0/1 2* 10-12
10a. Calf Press 1/0/1/1 1 7-9
10b. Standing Calf Raise 1/0/1/1 1 7-9

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

120 Comments
Shannon Harvey
Posted on: Wed, 12/07/2022 - 10:26

I must be an idiot as I am still confused on how this works. I read the article but that didn't help-are there any videos showing an example? I am better at seeing it versus reading it. Thank you!

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Roger
Posted on: Thu, 12/08/2022 - 07:13

I will pass that suggestion on to our editors, Shannon.

Christina Georg...
Posted on: Sun, 10/16/2022 - 15:49

What the star beside the number means?

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Roger
Posted on: Sun, 10/16/2022 - 19:46

Per the comment at the bottom of the workouts.

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Pappy
Posted on: Sun, 10/02/2022 - 13:47

Let say i want to add some days like Cardio on those off days and just have 1 rest day would you recommend? i just know that many off days is gonna make me fail cuz when not doing anything i revert back to old habits

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Roger
Posted on: Wed, 10/05/2022 - 20:36

You brought up a great point. If you feel you need those extra sessions to keep you on track, then do them. Just pay attention to how you recover. If the other workouts aren't as productive, you will need to scale back. Hope this helps!

Pappy
Posted on: Thu, 10/06/2022 - 15:07

Active rest days are good too yeah?

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Roger
Posted on: Sun, 10/09/2022 - 15:38

They can be. I definitely recommend one complete day off a week, myself. However, if you feel a walk or low-effort bike ride helps, do it. That is where you will have to make the program your own.

Robert
Posted on: Thu, 09/15/2022 - 08:51

how much weight do you drop for the drop sets?

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Roger
Posted on: Tue, 09/20/2022 - 16:19

Up to you, but 20-30% is a good range to work with for drops.

Rithy
Posted on: Wed, 06/15/2022 - 09:48

Having a cardio day after leg day (Tuesday) is kind of soul sucking. Can I change it so that the day after leg day is an on day?

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Roger
Posted on: Thu, 06/16/2022 - 08:03

If you need it, take it, Rilthy. If I have to do cardio after leg day, I opt for something like the heavy bag or battle rope, which won't tax the legs as much, but recovery is more important. Do what you gotta do.

Monica Garcia
Posted on: Wed, 06/08/2022 - 16:38

What is the best diet to follow on this workout plan?

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Roger
Posted on: Fri, 06/10/2022 - 09:11

This should help you figure out how to set up your nutrition plan, Monica.

https://www.muscleandstrength.com/expert-guides/fat-loss

Varsha Donur
Posted on: Sat, 03/19/2022 - 03:30

Is this a Good workout to follow up to this workout https://www.muscleandstrength.com/sites/default/files/workouts/10weekwom....
Also cardio can be done parellely with this workout?? Hiit n list alternatively?

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Roger
Posted on: Sat, 03/26/2022 - 18:13

Yes to all, Varsha. I like the idea of alternating both types of cardio myself.

palak
Posted on: Sat, 03/12/2022 - 23:27

What does tempo mean? How do I use that ?

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Roger
Posted on: Wed, 03/16/2022 - 21:00

Hi, Palak. Tempo is the speed of the reps. So if you see 2/0/1, that is two seconds to lower the weight, 0 seconds to hold it, and 1 second to lift it.

If you see four numbers, then the fourth is how long you hold the contraction when the weight is lifted. Hope this helps!

Terri
Posted on: Sun, 01/09/2022 - 17:51

What's the benefit of only doing 1 set of somethin surely you need to be doing 2/3 to really work the muscles.

Obviously 1* is 2 sets, second as a drop, but I'm confused by a lot only have 1 set?

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Roger
Posted on: Thu, 01/13/2022 - 16:42

Hi, Terri. You're supposed to do these sets with all-out effort to failure. Doing that means you won't need as many sets to fatigue the muscles as you would a higher volume (3 or more sets) approach.

Pete
Posted on: Tue, 06/15/2021 - 14:33

Why are calves on Tuesday AND Thursday? Surely one day is enough for them

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Abigail
Posted on: Wed, 06/16/2021 - 08:37

Hey Pete - if you're running this program and feel like you don't need the 2nd calf day, you can take out those exercises.

Narvaez
Posted on: Sun, 09/19/2021 - 13:05

Depending on genetics, and other factors, for some people, might be very hard to develop nice and strong calves. And remember, at least 48 hours of rest per muscle group is more than enough to ensure muscle development.

Leah
Posted on: Sun, 06/06/2021 - 16:51

Hi Eric,

Good day! I am 42. 5 feet and 1 inches in height. 60kg. Shoulder is wider than my hips. My goal 50kgs. Any recommended workouts and what to take to increase metabolism and energy specially in the morning. I only have barbels, kettlebells and jumping rope at home. We are on lockdown again so I can’t go to gym. Any tips and recommendations will be greatly appreciated.

Thank you in advance and you guys are awesome!

Aksh
Posted on: Mon, 05/10/2021 - 09:04

3a and 3b means I have to do either of the exercises or both?

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Abigail
Posted on: Mon, 05/10/2021 - 10:00

Hey Aksh - letters after the numbers indicate supersets. You'll do a set of 3a and go straight into a set of 3b.

Emily
Posted on: Tue, 04/27/2021 - 19:29
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Abigail
Posted on: Wed, 04/28/2021 - 09:07

Hey Emily - yes you can use this program after the one you linked.

Scott
Posted on: Mon, 03/29/2021 - 17:25

Is it okay to take creatine while on this program? I'm currently on week two and I've never taken creatine before. Current supplements consist of protein, vege greens, pre workout and fish oil pills. If the goal is to lose a bit of weight, I'm just a little concerned about putting on water weight with creatine monohydrate.

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Abigail
Posted on: Tue, 03/30/2021 - 12:29

Hey Scott - yes, you can take creatine on this program. Check out our expert guide on creatine here: https://www.muscleandstrength.com/expert-guides/creatine-supplements

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Roger
Posted on: Sat, 11/19/2022 - 09:23

1. My guess is you mean protein shakes - if you can't get enough from food, then do them twice.
2. Creatine can help with fat loss as well. You don't need to load it, but 5 grams a day could help a lot.

Gsingh
Posted on: Sun, 11/13/2022 - 17:23

I m 6ft. Weight 225lbs. Trying to lose fat. Little muslce are appreciated, but mainly focused to get in shape and lose body fat %.
1. Should i take protein once or twice. Cz cant get enough from food
2. Should i take creatine or just leave it for while

Jessica Ovesney
Posted on: Mon, 03/08/2021 - 09:00

I'm confused about these drop sets. Can someone explain them to me, like an example of how its supposed to look? New to drop sets...

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Abigail
Posted on: Mon, 03/08/2021 - 11:51

Hey Jessica - check out this article for more info on drop sets: https://www.muscleandstrength.com/articles/mechanical-drop-sets-strength...

Eymen
Posted on: Sun, 02/07/2021 - 09:42

Can I increase the number of sets ?

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Abigail
Posted on: Tue, 02/09/2021 - 10:41

Hey Eymen - it's best to follow the program as written

Belen Bennett
Posted on: Thu, 01/14/2021 - 05:40

Do I really need the supplements?

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Abigail
Posted on: Thu, 01/14/2021 - 10:02

Hey Belen - Supplements are not required

Halit Enes Kalaycı
Posted on: Thu, 12/17/2020 - 12:01

Hello , what do you think about combination of this workout with this : https://www.muscleandstrength.com/workouts/6-week-navy-seal-workout-routine using navy seal as cardio and this as weight training.

Will it be over training or is it ok?

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Abigail
Posted on: Fri, 12/18/2020 - 09:37

Hey Halit - that will be a lot of volume and is not recommended.

Ward
Posted on: Sun, 10/18/2020 - 07:17

Can someone explain the tempo thing to me?

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Abigail
Posted on: Mon, 10/19/2020 - 09:45

Hey Ward - The numbers represent the amount of time you should spend in each phase. 2/0/1/1 means you lower for 2 seconds, immediately raise for 1 second and hold at the top for another second.

isaac
Posted on: Thu, 02/17/2022 - 19:57

What about a tempo of 1/1/1 on the calf raises? What does the second number represent? I notice the second number is usually zero

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Roger
Posted on: Sat, 02/19/2022 - 11:08

Hey Isaac, for this program, the middle number is how long you hold the stretch at the bottom. So when you lower the weight, hold that position for a count of one before flexing the calves again.

Katy
Posted on: Thu, 06/25/2020 - 00:42

Can we Eliminate the trap workout if we don’t want to build trap muscle? What are the consequences of not doing traps?

Katy
Posted on: Sun, 06/14/2020 - 12:09

Hi there!
On days where It’s just cardio (Wednesday, sat and sun) would it be beneficial to still consume my protein drink after the run? It is that adding too many calories?

Thank You!

Alec Thornton
Posted on: Fri, 10/30/2020 - 23:12

Your muscles will need the protein for recovery (as well as the calories). So, yes take the protein.

Mark Nilson
Posted on: Thu, 08/15/2019 - 14:46

Thanks a ton for this! This contains some great tips I’ve experience tested myself and love already, but would like to point out that there seem to be a lot of isolated movements, which I have found fairly useless in aesthetics and weight control (important to other wrestlers) Do you have any alternatives for the isolated movements that are compound?

Yeni
Posted on: Thu, 06/27/2019 - 23:19

Hi first I want to thank you’ll this 12 week is great I loved I have a question in which day can I include intense glute workout thank you

Dave
Posted on: Tue, 06/11/2019 - 01:18

Some of these supersets are at opposite ends of the gym, how do I handle this problem?