6-Week Shred

6-Week Shred - JEFIT

6-Week Shred

Cutting

Intermediate

Machine strength

Plan Details

The 6-Week Shred routine by Ace0651 is a 36 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Carbs: Week 1: 1.5g per lb of body weight Week 2-3: 1g per lb of body weight Week 4-6: 0.5g per lb of body weight Fat: 0.5g per lb of body weight Protein: 1.5g per lb of body weight

Routine detail

Day 1

Chest, Triceps, Abs Day 1

17 exercises

Step Machine

1 Set

Barbell Bench Press

2 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Barbell Bench Press

4 Sets x 10 Reps

Bodyweight Step-Up

4 Sets

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Step-Up

3 Sets

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Dumbbell Step-Up

3 Sets

Dip

4 Sets x 10 Reps

Kettlebell One-Arm Swing

4 Sets

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Bodyweight Step-Up

4 Sets

Hip Raise

3 Sets x 10 Reps

Bodyweight Step-Up

3 Sets

Cable Kneeling Crunch (Rope)

3 Sets x 10 Reps

Bodyweight Step-Up

3 Sets

Day 2

Shoulders, Legs, Calves Day 2

19 exercises

Step Machine

1 Set

Barbell Shoulder Press

2 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Barbell Shoulder Press

4 Sets x 10 Reps

Bodyweight Step-Up

4 Sets

Dumbbell Alternating Shoulder Press (Stability Ball)

3 Sets x 10 Reps

Bodyweight Step-Up

3 Sets

Dumbbell One-Arm Upright Row

6 Sets x 10 Reps

Bodyweight Step-Up

6 Sets

Barbell Squat

4 Sets x 10 Reps

Bodyweight Step-Up

4 Sets

Barbell Deadlift

3 Sets x 10 Reps

Bodyweight Step-Up

3 Sets

Barbell Lunge

6 Sets x 10 Reps

Bodyweight Step-Up

6 Sets

Dumbbell Calf Raise

3 Sets x 10 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Seated Calf Raise

3 Sets x 10 Reps

Bodyweight Step-Up

3 Sets

Day 3

Back, Traps, Biceps Day 3

19 exercises

Step Machine

1 Set

Barbell Bent-Over Row

2 Sets x 8 Reps

Bodyweight Lunge

2 Sets

Barbell Bent-Over Row

4 Sets x 10 Reps

Bodyweight Lunge

4 Sets

Dumbbell Bent-Over Row

4 Sets x 10 Reps

Bodyweight Lunge

4 Sets

Cable Seated Row

3 Sets x 10 Reps

Bodyweight Lunge

3 Sets

Barbell Shrug

4 Sets x 10 Reps

Bodyweight Lunge

4 Sets

Barbell Curl

3 Sets x 10 Reps

Bodyweight Lunge

3 Sets

EZ Bar Preacher Curl (Reverse Grip)

3 Sets x 10 Reps

Bodyweight Lunge

3 Sets

Barbell Reverse Curl

3 Sets x 10 Reps

Bodyweight Lunge

3 Sets

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 10 Reps

Bodyweight Lunge

3 Sets

Day 4

Chest, Triceps, Abs Day 4

19 exercises

Step Machine

1 Set

Dumbbell Incline Fly

2 Sets x 8 Reps

Mountain Climber

2 Sets

Dumbbell Incline Fly

3 Sets x 14 Reps

Mountain Climber

3 Sets

Dumbbell Fly

3 Sets x 14 Reps

Mountain Climber

3 Sets

Cable Cross-Over

3 Sets x 14 Reps

Mountain Climber

3 Sets

Cable Tricep Pushdown (Rope)

3 Sets x 14 Reps

Mountain Climber

3 Sets

Dumbbell Tricep Extension

3 Sets x 14 Reps

Mountain Climber

3 Sets

Cable Lying Tricep Extension

3 Sets x 14 Reps

Mountain Climber

3 Sets

Crunch

3 Sets x 14 Reps

Mountain Climber

3 Sets

Cable One-Arm Side Bend

6 Sets x 14 Reps

Mountain Climber

6 Sets

Day 5

Shoulders, Legs, Calves Day 5

17 exercises

Step Machine

1 Set

Dumbbell Lateral Raise

3 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Dumbbell Lateral Raise

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Barbell Overhead Front Raise

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Rear Delt Row

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Machine Leg Extension

4 Sets x 14 Reps

Bodyweight Step-Up

4 Sets

Machine Seated Leg Curl

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Seated Calf Raise

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Calf Press On Leg Press

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Day 6

Back, Traps, Biceps Day 6

19 exercises

Step Machine

1 Set

Dual Cable Triceps Extension

2 Sets x 8 Reps

Kettlebell One-Arm Swing

2 Sets

Dual Cable Triceps Extension

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Machine Lat Pulldown (Reverse Grip)

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Cable Shoulder Extension

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Barbell Behind the Back Shrug

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Alternating Incline Curl

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Cable Dual Overhead Curl

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Cable Rope Hammer Curl

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Seated Wrist Curl

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Day 8

Chest, Triceps, Abs Day 8

17 exercises

Step Machine

1 Set

Barbell Bench Press

2 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Barbell Bench Press

4 Sets x 8 Reps

Bodyweight Step-Up

4 Sets

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Step-Up

3 Sets

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Step-Up

3 Sets

Dip

4 Sets x 8 Reps

Kettlebell One-Arm Swing

4 Sets

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Bodyweight Step-Up

4 Sets

Hip Raise

3 Sets x 8 Reps

Bodyweight Step-Up

3 Sets

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Bodyweight Step-Up

3 Sets

Day 9

Shoulders, Legs, Calves Day 9

19 exercises

Step Machine

1 Set

Barbell Shoulder Press

2 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Barbell Shoulder Press

4 Sets x 8 Reps

Bodyweight Step-Up

4 Sets

Dumbbell Alternating Shoulder Press (Stability Ball)

3 Sets x 8 Reps

Bodyweight Step-Up

3 Sets

Dumbbell One-Arm Upright Row

6 Sets x 8 Reps

Bodyweight Step-Up

6 Sets

Barbell Squat

4 Sets x 8 Reps

Bodyweight Step-Up

4 Sets

Barbell Deadlift

3 Sets x 8 Reps

Bodyweight Step-Up

3 Sets

Barbell Lunge

6 Sets x 8 Reps

Bodyweight Step-Up

6 Sets

Dumbbell Calf Raise

3 Sets x 8 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Seated Calf Raise

3 Sets x 8 Reps

Bodyweight Step-Up

3 Sets

Day 10

Back, Traps, Biceps Day 10

19 exercises

Step Machine

1 Set

Barbell Bent-Over Row

2 Sets x 8 Reps

Bodyweight Lunge

2 Sets

Barbell Bent-Over Row

4 Sets x 8 Reps

Bodyweight Lunge

4 Sets

Dumbbell Bent-Over Row

4 Sets x 8 Reps

Bodyweight Lunge

4 Sets

Cable Seated Row

3 Sets x 8 Reps

Bodyweight Lunge

3 Sets

Barbell Shrug

4 Sets x 8 Reps

Bodyweight Lunge

4 Sets

Barbell Curl

3 Sets x 8 Reps

Bodyweight Lunge

3 Sets

EZ Bar Preacher Curl (Reverse Grip)

3 Sets x 8 Reps

Bodyweight Lunge

3 Sets

Barbell Reverse Curl

3 Sets x 8 Reps

Bodyweight Lunge

3 Sets

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 8 Reps

Bodyweight Lunge

3 Sets

Day 11

Chest, Triceps, Abs Day 11

19 exercises

Step Machine

1 Set

Dumbbell Incline Fly

2 Sets x 8 Reps

Mountain Climber

2 Sets

Dumbbell Incline Fly

3 Sets x 14 Reps

Mountain Climber

3 Sets

Dumbbell Fly

3 Sets x 14 Reps

Mountain Climber

3 Sets

Cable Cross-Over

3 Sets x 14 Reps

Mountain Climber

3 Sets

Cable Tricep Pushdown (Rope)

3 Sets x 14 Reps

Mountain Climber

3 Sets

Dumbbell Tricep Extension

3 Sets x 14 Reps

Mountain Climber

3 Sets

Cable Lying Tricep Extension

3 Sets x 14 Reps

Mountain Climber

3 Sets

Crunch

3 Sets x 14 Reps

Mountain Climber

3 Sets

Cable One-Arm Side Bend

6 Sets x 14 Reps

Mountain Climber

6 Sets

Day 12

Shoulders, Legs, Calves Day 12

17 exercises

Step Machine

1 Set

Dumbbell Lateral Raise

3 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Dumbbell Lateral Raise

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Barbell Overhead Front Raise

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Rear Delt Row

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Machine Leg Extension

4 Sets x 14 Reps

Bodyweight Step-Up

4 Sets

Machine Seated Leg Curl

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Seated Calf Raise

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Calf Press On Leg Press

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Day 13

Back, Traps, Biceps Day 13

19 exercises

Step Machine

1 Set

Dual Cable Triceps Extension

2 Sets x 8 Reps

Kettlebell One-Arm Swing

2 Sets

Dual Cable Triceps Extension

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Machine Lat Pulldown (Reverse Grip)

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Cable Shoulder Extension

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Barbell Behind the Back Shrug

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Alternating Incline Curl

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Cable Dual Overhead Curl

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Cable Rope Hammer Curl

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Seated Wrist Curl

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Day 15

Chest, Triceps, Abs Day 15

17 exercises

Step Machine

1 Set

Barbell Bench Press

2 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Barbell Bench Press

4 Sets x 4 Reps

Bodyweight Step-Up

4 Sets

Dumbbell Incline Bench Press

3 Sets x 4 Reps

Dumbbell Step-Up

3 Sets

Dumbbell Decline Bench Press

3 Sets x 4 Reps

Dumbbell Step-Up

3 Sets

Dip

4 Sets x 4 Reps

Kettlebell One-Arm Swing

4 Sets

Barbell Bench Press (Close Grip)

4 Sets x 4 Reps

Bodyweight Step-Up

4 Sets

Hip Raise

3 Sets x 4 Reps

Bodyweight Step-Up

3 Sets

Cable Kneeling Crunch (Rope)

3 Sets x 4 Reps

Bodyweight Step-Up

3 Sets

Day 16

Shoulders, Legs, Calves Day 16

19 exercises

Step Machine

1 Set

Barbell Shoulder Press

2 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Barbell Shoulder Press

4 Sets x 4 Reps

Bodyweight Step-Up

4 Sets

Dumbbell Alternating Shoulder Press (Stability Ball)

3 Sets x 4 Reps

Bodyweight Step-Up

3 Sets

Dumbbell One-Arm Upright Row

6 Sets x 4 Reps

Bodyweight Step-Up

6 Sets

Barbell Squat

4 Sets x 4 Reps

Bodyweight Step-Up

4 Sets

Barbell Deadlift

3 Sets x 4 Reps

Bodyweight Step-Up

3 Sets

Barbell Lunge

6 Sets x 4 Reps

Bodyweight Step-Up

6 Sets

Dumbbell Calf Raise

3 Sets x 4 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Seated Calf Raise

3 Sets x 4 Reps

Bodyweight Step-Up

3 Sets

Day 17

Back, Traps, Biceps Day 17

19 exercises

Step Machine

1 Set

Barbell Bent-Over Row

2 Sets x 8 Reps

Bodyweight Lunge

2 Sets

Barbell Bent-Over Row

4 Sets x 4 Reps

Bodyweight Lunge

4 Sets

Dumbbell Bent-Over Row

4 Sets x 4 Reps

Bodyweight Lunge

4 Sets

Cable Seated Row

3 Sets x 4 Reps

Bodyweight Lunge

3 Sets

Barbell Shrug

4 Sets x 4 Reps

Bodyweight Lunge

4 Sets

Barbell Curl

3 Sets x 4 Reps

Bodyweight Lunge

3 Sets

EZ Bar Preacher Curl (Reverse Grip)

3 Sets x 4 Reps

Bodyweight Lunge

3 Sets

Barbell Reverse Curl

3 Sets x 4 Reps

Bodyweight Lunge

3 Sets

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 4 Reps

Bodyweight Lunge

3 Sets

Day 18

Chest, Triceps, Abs Day 18

19 exercises

Step Machine

1 Set

Dumbbell Incline Fly

2 Sets x 8 Reps

Mountain Climber

2 Sets

Dumbbell Incline Fly

3 Sets x 30 Reps

Mountain Climber

3 Sets

Dumbbell Fly

3 Sets x 30 Reps

Mountain Climber

3 Sets

Cable Cross-Over

3 Sets x 30 Reps

Mountain Climber

3 Sets

Cable Tricep Pushdown (Rope)

3 Sets x 30 Reps

Mountain Climber

3 Sets

Dumbbell Tricep Extension

3 Sets x 30 Reps

Mountain Climber

3 Sets

Cable Lying Tricep Extension

3 Sets x 30 Reps

Mountain Climber

3 Sets

Crunch

3 Sets x 30 Reps

Mountain Climber

3 Sets

Cable One-Arm Side Bend

6 Sets x 30 Reps

Mountain Climber

6 Sets

Day 19

Shoulders, Legs, Calves Day 19

17 exercises

Step Machine

1 Set

Dumbbell Lateral Raise

2 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Dumbbell Lateral Raise

3 Sets x 30 Reps

Bodyweight Step-Up

3 Sets

Barbell Overhead Front Raise

3 Sets x 30 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Rear Delt Row

3 Sets x 30 Reps

Bodyweight Step-Up

3 Sets

Machine Leg Extension

4 Sets x 30 Reps

Bodyweight Step-Up

4 Sets

Machine Seated Leg Curl

3 Sets x 30 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Seated Calf Raise

3 Sets x 30 Reps

Bodyweight Step-Up

3 Sets

Calf Press On Leg Press

3 Sets x 30 Reps

Bodyweight Step-Up

3 Sets

Day 20

Back, Traps, Biceps Day 20

19 exercises

Step Machine

1 Set

Dual Cable Triceps Extension

2 Sets x 8 Reps

Kettlebell One-Arm Swing

2 Sets

Dual Cable Triceps Extension

3 Sets x 30 Reps

Kettlebell One-Arm Swing

3 Sets

Machine Lat Pulldown (Reverse Grip)

3 Sets x 30 Reps

Kettlebell One-Arm Swing

3 Sets

Cable Shoulder Extension

3 Sets x 30 Reps

Kettlebell One-Arm Swing

3 Sets

Barbell Behind the Back Shrug

3 Sets x 30 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Alternating Incline Curl

3 Sets x 30 Reps

Kettlebell One-Arm Swing

3 Sets

Cable Dual Overhead Curl

3 Sets x 30 Reps

Kettlebell One-Arm Swing

3 Sets

Cable Rope Hammer Curl

3 Sets x 30 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Seated Wrist Curl

3 Sets x 30 Reps

Kettlebell One-Arm Swing

3 Sets

Day 22

Chest, Triceps, Abs Day 22

17 exercises

Step Machine

1 Set

Barbell Bench Press

2 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Barbell Bench Press

4 Sets x 10 Reps

Bodyweight Step-Up

4 Sets

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Step-Up

3 Sets

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Dumbbell Step-Up

3 Sets

Dip

4 Sets x 10 Reps

Kettlebell One-Arm Swing

4 Sets

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Bodyweight Step-Up

4 Sets

Barbell Press Sit-Up

3 Sets x 10 Reps

Bodyweight Step-Up

3 Sets

Hanging Leg Raise

3 Sets x 10 Reps

Bodyweight Step-Up

3 Sets

Day 23

Shoulders, Legs, Calves Day 23

19 exercises

Step Machine

1 Set

Barbell Shoulder Press

2 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Barbell Shoulder Press

4 Sets x 10 Reps

Bodyweight Step-Up

4 Sets

Dumbbell Seated Alternating Shoulder Press

3 Sets x 10 Reps

Bodyweight Step-Up

3 Sets

Dumbbell One-Arm Upright Row

6 Sets x 10 Reps

Bodyweight Step-Up

6 Sets

Barbell Squat

4 Sets x 10 Reps

Bodyweight Step-Up

4 Sets

Barbell Deadlift

3 Sets x 10 Reps

Bodyweight Step-Up

3 Sets

Machine Leg Press

3 Sets x 10 Reps

Bodyweight Step-Up

6 Sets

Dumbbell Calf Raise

3 Sets x 10 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Seated Calf Raise

3 Sets x 10 Reps

Bodyweight Step-Up

3 Sets

Day 24

Back, Traps, Biceps Day 24

19 exercises

Step Machine

1 Set

Barbell Bent-Over Row

2 Sets x 8 Reps

Bodyweight Lunge

2 Sets

Barbell Bent-Over Row

4 Sets x 10 Reps

Bodyweight Lunge

4 Sets

Dumbbell Incline Bench Row

4 Sets x 10 Reps

Bodyweight Lunge

4 Sets

Cable Seated Row

3 Sets x 10 Reps

Bodyweight Lunge

3 Sets

Barbell Shrug

4 Sets x 10 Reps

Bodyweight Lunge

4 Sets

Barbell Curl

3 Sets x 10 Reps

Bodyweight Lunge

3 Sets

EZ Bar Preacher Curl (Reverse Grip)

3 Sets x 10 Reps

Bodyweight Lunge

3 Sets

Barbell Reverse Curl

3 Sets x 10 Reps

Bodyweight Lunge

3 Sets

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 10 Reps

Bodyweight Lunge

3 Sets

Day 25

Chest, Triceps, Abs Day 25

19 exercises

Step Machine

1 Set

Cable Lower Chest Raise

2 Sets x 8 Reps

Mountain Climber

2 Sets

Cable Lower Chest Raise

4 Sets x 14 Reps

Mountain Climber

3 Sets

Cable Cross-Over

3 Sets x 14 Reps

Mountain Climber

3 Sets

Dumbbell Fly

3 Sets x 14 Reps

Mountain Climber

3 Sets

Dumbbell Tricep Extension

3 Sets x 14 Reps

Mountain Climber

3 Sets

Cable Lying Tricep Extension

3 Sets x 14 Reps

Mountain Climber

3 Sets

Cable Tricep Pushdown (Rope)

3 Sets x 14 Reps

Mountain Climber

3 Sets

Cross Body Crunch

3 Sets x 8 Reps

Mountain Climber

3 Sets

Cable One-Arm Side Bend

6 Sets x 14 Reps

Mountain Climber

6 Sets

Day 26

Shoulders, Legs, Calves Day 26

17 exercises

Step Machine

1 Set

Dumbbell Lateral Raise

3 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Dumbbell Lateral Raise

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Cable Front Raise

6 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Rear Delt Row

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Machine Leg Extension

4 Sets x 14 Reps

Bodyweight Step-Up

4 Sets

Machine Seated Leg Curl

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Seated Calf Raise

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Calf Press On Leg Press

3 Sets x 14 Reps

Bodyweight Step-Up

3 Sets

Day 27

Back, Traps, Biceps Day 27

19 exercises

Step Machine

1 Set

Dual Cable Triceps Extension

2 Sets x 8 Reps

Kettlebell One-Arm Swing

2 Sets

Dual Cable Triceps Extension

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Machine Lat Pulldown (Reverse Grip)

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Cable Shoulder Extension

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Shoulder Shrug

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Cable Bicep Curl

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Alternating Incline Curl

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Alternating Hammer Curl

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Seated Wrist Curl

3 Sets x 14 Reps

Kettlebell One-Arm Swing

3 Sets

Day 29

Chest, Triceps, Abs Day 29

17 exercises

Step Machine

1 Set

Barbell Bench Press

2 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Barbell Bench Press

4 Sets x 8 Reps

Bodyweight Step-Up

4 Sets

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Step-Up

3 Sets

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Step-Up

3 Sets

Dip

4 Sets x 8 Reps

Kettlebell One-Arm Swing

4 Sets

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Bodyweight Step-Up

4 Sets

Barbell Press Sit-Up

3 Sets x 8 Reps

Bodyweight Step-Up

3 Sets

Hanging Leg Raise

3 Sets x 8 Reps

Bodyweight Step-Up

3 Sets

Day 30

Shoulders, Legs, Calves Day 30

19 exercises

Step Machine

1 Set

Barbell Shoulder Press

2 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Barbell Shoulder Press

4 Sets x 8 Reps

Bodyweight Step-Up

4 Sets

Dumbbell Seated Alternating Shoulder Press

3 Sets x 8 Reps

Bodyweight Step-Up

3 Sets

Dumbbell One-Arm Upright Row

6 Sets x 8 Reps

Bodyweight Step-Up

6 Sets

Barbell Squat

4 Sets x 8 Reps

Bodyweight Step-Up

4 Sets

Barbell Deadlift

3 Sets x 8 Reps

Bodyweight Step-Up

3 Sets

Machine Leg Press

3 Sets x 8 Reps

Bodyweight Step-Up

6 Sets

Dumbbell Calf Raise

3 Sets x 8 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Seated Calf Raise

3 Sets x 8 Reps

Bodyweight Step-Up

3 Sets

Day 31

Back, Traps, Biceps Day 31

19 exercises

Step Machine

1 Set

Barbell Bent-Over Row

2 Sets x 8 Reps

Bodyweight Lunge

2 Sets

Barbell Bent-Over Row

4 Sets x 8 Reps

Bodyweight Lunge

4 Sets

Dumbbell Incline Bench Row

4 Sets x 8 Reps

Bodyweight Lunge

4 Sets

Cable Seated Row

3 Sets x 8 Reps

Bodyweight Lunge

3 Sets

Barbell Shrug

4 Sets x 8 Reps

Bodyweight Lunge

4 Sets

Barbell Curl

3 Sets x 8 Reps

Bodyweight Lunge

3 Sets

EZ Bar Preacher Curl (Reverse Grip)

3 Sets x 8 Reps

Bodyweight Lunge

3 Sets

Barbell Reverse Curl

3 Sets x 8 Reps

Bodyweight Lunge

3 Sets

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 8 Reps

Bodyweight Lunge

3 Sets

Day 32

Chest, Triceps, Abs Day 32

19 exercises

Step Machine

1 Set

Cable Lower Chest Raise

2 Sets x 8 Reps

Mountain Climber

2 Sets

Cable Lower Chest Raise

4 Sets x 20 Reps

Mountain Climber

3 Sets

Cable Cross-Over

3 Sets x 20 Reps

Mountain Climber

3 Sets

Dumbbell Fly

3 Sets x 20 Reps

Mountain Climber

3 Sets

Dumbbell Tricep Extension

3 Sets x 20 Reps

Mountain Climber

3 Sets

Cable Lying Tricep Extension

3 Sets x 20 Reps

Mountain Climber

3 Sets

Cable Tricep Pushdown (Rope)

3 Sets x 20 Reps

Mountain Climber

3 Sets

Cross Body Crunch

3 Sets x 20 Reps

Mountain Climber

3 Sets

Cable One-Arm Side Bend

6 Sets x 20 Reps

Mountain Climber

6 Sets

Day 33

Shoulders, Legs, Calves Day 33

17 exercises

Step Machine

1 Set

Dumbbell Lateral Raise

3 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Dumbbell Lateral Raise

3 Sets x 20 Reps

Bodyweight Step-Up

3 Sets

Cable Front Raise

6 Sets x 20 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Rear Delt Row

3 Sets x 20 Reps

Bodyweight Step-Up

3 Sets

Machine Leg Extension

4 Sets x 20 Reps

Bodyweight Step-Up

4 Sets

Machine Seated Leg Curl

3 Sets x 20 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Seated Calf Raise

3 Sets x 20 Reps

Bodyweight Step-Up

3 Sets

Calf Press On Leg Press

3 Sets x 20 Reps

Bodyweight Step-Up

3 Sets

Day 34

Back, Traps, Biceps Day 34

19 exercises

Step Machine

1 Set

Dual Cable Triceps Extension

2 Sets x 8 Reps

Kettlebell One-Arm Swing

2 Sets

Dual Cable Triceps Extension

3 Sets x 20 Reps

Kettlebell One-Arm Swing

3 Sets

Machine Lat Pulldown (Reverse Grip)

3 Sets x 20 Reps

Kettlebell One-Arm Swing

3 Sets

Cable Shoulder Extension

3 Sets x 20 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Shoulder Shrug

3 Sets x 20 Reps

Kettlebell One-Arm Swing

3 Sets

Cable Bicep Curl

3 Sets x 20 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Alternating Incline Curl

3 Sets x 20 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Alternating Hammer Curl

3 Sets x 20 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Seated Wrist Curl

3 Sets x 20 Reps

Kettlebell One-Arm Swing

3 Sets

Day 36

Chest, Triceps, Abs Day 36

17 exercises

Step Machine

1 Set

Barbell Bench Press

2 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Barbell Bench Press

4 Sets x 4 Reps

Bodyweight Step-Up

4 Sets

Dumbbell Incline Bench Press

3 Sets x 4 Reps

Dumbbell Step-Up

3 Sets

Dumbbell Decline Bench Press

3 Sets x 4 Reps

Dumbbell Step-Up

3 Sets

Dip

4 Sets x 4 Reps

Kettlebell One-Arm Swing

4 Sets

Barbell Bench Press (Close Grip)

4 Sets x 4 Reps

Bodyweight Step-Up

4 Sets

Barbell Press Sit-Up

3 Sets x 4 Reps

Bodyweight Step-Up

3 Sets

Hanging Leg Raise

3 Sets x 4 Reps

Bodyweight Step-Up

3 Sets

Day 37

Shoulders, Legs, Calves Day 37

19 exercises

Step Machine

1 Set

Barbell Shoulder Press

2 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Barbell Shoulder Press

4 Sets x 4 Reps

Bodyweight Step-Up

4 Sets

Dumbbell Seated Alternating Shoulder Press

3 Sets x 4 Reps

Bodyweight Step-Up

3 Sets

Dumbbell One-Arm Upright Row

6 Sets x 4 Reps

Bodyweight Step-Up

6 Sets

Barbell Squat

4 Sets x 4 Reps

Bodyweight Step-Up

4 Sets

Barbell Deadlift

3 Sets x 4 Reps

Bodyweight Step-Up

3 Sets

Machine Leg Press

3 Sets x 4 Reps

Bodyweight Step-Up

6 Sets

Dumbbell Calf Raise

3 Sets x 4 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Seated Calf Raise

3 Sets x 4 Reps

Bodyweight Step-Up

3 Sets

Day 38

Back, Traps, Biceps Day 38

19 exercises

Step Machine

1 Set

Barbell Bent-Over Row

2 Sets x 8 Reps

Bodyweight Lunge

2 Sets

Barbell Bent-Over Row

4 Sets x 4 Reps

Bodyweight Lunge

4 Sets

Dumbbell Incline Bench Row

4 Sets x 4 Reps

Bodyweight Lunge

4 Sets

Cable Seated Row

3 Sets x 4 Reps

Bodyweight Lunge

3 Sets

Barbell Shrug

4 Sets x 4 Reps

Bodyweight Lunge

4 Sets

Barbell Curl

3 Sets x 4 Reps

Bodyweight Lunge

3 Sets

EZ Bar Preacher Curl (Reverse Grip)

3 Sets x 4 Reps

Bodyweight Lunge

3 Sets

Barbell Reverse Curl

3 Sets x 4 Reps

Bodyweight Lunge

3 Sets

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 4 Reps

Bodyweight Lunge

3 Sets

Day 39

Chest, Triceps, Abs Day 39

19 exercises

Step Machine

1 Set

Cable Lower Chest Raise

2 Sets x 8 Reps

Mountain Climber

2 Sets

Cable Lower Chest Raise

4 Sets x 30 Reps

Mountain Climber

3 Sets

Cable Cross-Over

3 Sets x 30 Reps

Mountain Climber

3 Sets

Dumbbell Fly

3 Sets x 30 Reps

Mountain Climber

3 Sets

Dumbbell Tricep Extension

3 Sets x 30 Reps

Mountain Climber

3 Sets

Cable Lying Tricep Extension

3 Sets x 30 Reps

Mountain Climber

3 Sets

Cable Tricep Pushdown (Rope)

3 Sets x 30 Reps

Mountain Climber

3 Sets

Cross Body Crunch

3 Sets x 30 Reps

Mountain Climber

3 Sets

Cable One-Arm Side Bend

6 Sets x 30 Reps

Mountain Climber

6 Sets

Day 40

Shoulders, Legs, Calves Day 40

17 exercises

Step Machine

1 Set

Dumbbell Lateral Raise

3 Sets x 8 Reps

Bodyweight Step-Up

2 Sets

Dumbbell Lateral Raise

3 Sets x 30 Reps

Bodyweight Step-Up

3 Sets

Cable Front Raise

6 Sets x 30 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Rear Delt Row

3 Sets x 30 Reps

Bodyweight Step-Up

3 Sets

Machine Leg Extension

4 Sets x 30 Reps

Bodyweight Step-Up

4 Sets

Machine Seated Leg Curl

3 Sets x 30 Reps

Bodyweight Step-Up

3 Sets

Dumbbell Seated Calf Raise

3 Sets x 30 Reps

Bodyweight Step-Up

3 Sets

Calf Press On Leg Press

3 Sets x 30 Reps

Bodyweight Step-Up

3 Sets

Day 41

Back, Traps, Biceps Day 41

19 exercises

Step Machine

1 Set

Dual Cable Triceps Extension

2 Sets x 8 Reps

Kettlebell One-Arm Swing

2 Sets

Dual Cable Triceps Extension

3 Sets x 30 Reps

Kettlebell One-Arm Swing

3 Sets

Machine Lat Pulldown (Reverse Grip)

3 Sets x 30 Reps

Kettlebell One-Arm Swing

3 Sets

Cable Shoulder Extension

3 Sets x 30 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Shoulder Shrug

3 Sets x 30 Reps

Kettlebell One-Arm Swing

3 Sets

Cable Bicep Curl

3 Sets x 30 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Alternating Incline Curl

3 Sets x 30 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Alternating Hammer Curl

3 Sets x 30 Reps

Kettlebell One-Arm Swing

3 Sets

Dumbbell Seated Wrist Curl

3 Sets x 30 Reps

Kettlebell One-Arm Swing

3 Sets

6-Week Shred

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