The 4-Week Shred is atraining regimendesigned for females with resistance training experience at the late beginner or early intermediate level. Run this program as outlined for 4 weeks, take a break, and repeat as many times as you'd like.
You will be following an upper/lower split and weight training 4x/week. Each of these workouts should take 45 to 60 minutes. There are two optional days per week for cardio, weak points, and core/abdominal training.
This program does not have prescribed deloads; decrease the intensity or volume if you are feeling beat up or not progressing in specific exercises. If you don't have the proper exercise equipment or are unable to perform a specific exercise, substitute an equivalent exercise.
Related:The Fat Loss Factor Book by Marc Lobliner
This routine will implement a number of tried-and-true training principles:
- The Rep Goal Method -For example, if the routine prescribes 3 sets with a rep goal of 25, then you should aim to perform 25 TOTAL reps across all 3 sets. When you perform more than or equal to 25 reps you increase the working weight for the subsequent workout.
- Progressive Overload- adding reps and weight to bar will force your body to preserve as much lean mass as possible.
- Rest-Pause Sets- pick a rep goal, number of sets, short rest period (10-45 seconds) and a conservative weight with which you believe you can exceed the rep goal given the set and rep goal parameters. Adhere strictly to the short rest periods and increase the working weight for the next session when you exceed the rep goal.
- Drop Sets- perform one set to technical failure, decrease the weight by a reasonable amount, and then perform another set to technical failure. The number of drops can range from as few as 2 to as many as 5. Track total reps and utilize the rep goal method to measure progress.
- AMRAP- perform as many reps as you can with good form; if you feel as though you may fail on the next rep or be unable to complete it with good form, terminate the set.
- Finisher Circuit- the last component of each weight training workout will have you perform a series of back-to-back bodyweight and dumbbell-based exercises without rest. After you complete one round of the circuit, rest, and repeat the prescribed number of times. You can perform this finisher circuit anywhere, anytime outside of your normal workout window if you are strapped for time - upon waking, during lunch, or before bed.
Back up your shred program with the fat blasting stacked combination of MTS Drop Factor and Yohimbine HCL.
The 4-Week Shred Routine - Weeks 1 and 3
| Day 1 - Upper | |||||
|---|---|---|---|---|---|
| Weeks 1 & 3 | |||||
| Exercise | Sets | Rep Goal | Rest | ||
| Flat Barbell Bench Press | 3 | 20 | Rest 90-180s between sets | ||
| Dumbbell Row | 3 | 30 | Rest 60-90s between sets | ||
| Seated Dumbbell Arnold Press | 3 | 35 | Rest 60-90s between sets | ||
| Cable Fly (Perform 1 giant set comprised of 5 drop sets) | 5 | AMRAP | |||
| Triceps Pushdown | 3 | 40 | Use the rest-pausemethod; rest 30s between sets | ||
| Barbell Curl | 3 | 40 | |||
| Finisher Circuit: 1.) Bodyweight Push-ups | 3-5 | AMRAP | 30 seconds between sets | ||
| Day 2 - Lower | |||||
|---|---|---|---|---|---|
| Weeks 1 & 3 | |||||
| Exercise | Sets | Rep Goal | Rest | ||
| Barbell Back Squat | 3 | 20 | Rest 90-180s between sets | ||
| Romanian Deadlifts | 3 | 30 | Rest 60-90s between sets | ||
| Leg Press | 3 | 35 | Rest 60-90s between sets | ||
| Leg Extensions (Perform 1 giant set comprised of 5 drop sets) | 5 | AMRAP | |||
| Leg Curls | 3 | 40 | Rest 30s between sets | ||
| Hanging Leg Raises | 4 | AMRAP | Rest 60-90s between sets | ||
| Finisher Circuit:1.) Bodyweight Squats 2.) Bodyweight Lunges 3.) Bodyweight Calf RaisesPerform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets(Ref. to the circuit) | 3-5 | AMRAP | |||
| Day 3 -Low Intensity Steady State (LISS) Cardio, Weak Point, and Abs (Optional) | |||||
|---|---|---|---|---|---|
| Weeks 1 & 3 | |||||
| Notes | |||||
| LISS Exercises - (Incline) Walking, Jogging, Swimming, Cycling, Elliptical Aim for 30 to 60 minutes depending on your aerobic capacity. | |||||
| 1-2 Isolation Exercises to Target Lagging Muscle GroupsIf performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets. | |||||
| 1-2 Abdominal Exercises. If performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets. | |||||
| Day 4 - Upper | |||||
|---|---|---|---|---|---|
| Weeks 1 & 3 | |||||
| Exercise | Sets | Rep Goal | Rest | ||
| Seated Overhead Press | 3 | 20 | Rest 90-180s between sets | ||
| Wide Grip Lat Pull-Down | 3 | 30 | Rest 60-90s between sets | ||
| Incline Dumbbell Bench Press | 3 | 35 | Rest 60-90s between sets | ||
| Barbell Row | 3 | 35 | Rest 60-90s between sets | ||
| Rear Dear Fly (Perform 1 giant set comprised of 5 drop sets) | 5 | AMRAP | |||
| Overhead Triceps Extension | 3 | 40 | Rest 30s between sets | ||
| Finisher Circuit 1.) Bodyweight Bench Dips | 3-5 | ||||
| Day 5 - Lower | |||||
|---|---|---|---|---|---|
| Weeks 1 & 3 | |||||
| Exercise | Sets | Rep Goal | Rest | ||
| Deadlift | 3 | 20 | Rest 90-180s between sets | ||
| Hack Squat Machine | 3 | 30 | Rest 60-90s between sets | ||
| Dumbbell Lunges | 3 | 35 | Rest 60-90s between sets | ||
| Glute Ham Raises | 3 | 35 | Rest 60-90s between sets | ||
| Seated or Standing Calf Raises (Perform 1 giant set comprised of 5 drop sets) | 5 | AMRAP | |||
| Rope Crunches | 4 | 40 | Rest 60-90s between sets | ||
| Finisher Circuit 1.) Bodyweight Jump Squats | 3-5 | AMRAP | |||
| Day 6 -High Intensity Interval Training (HIIT), Weak Point, and Abs (Optional) | |||||
|---|---|---|---|---|---|
| Weeks 1 & 3 | |||||
| Notes | |||||
| HIIT Exercises - Sprints, Cycling, Jump Rope, Box Jumps, Battle Ropes, Weight Sled Pushes & Drags.Perform 5-10 rounds with a 1:3all-out to active recovery ratio (e.g. 15 seconds all-out and 45 seconds active recovery). | |||||
| 1-2 Isolation Exercises to Target Lagging Muscle Groups.If performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets. | |||||
| 1-2 Abdominal Exercises.If performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets. | |||||
| Day 7 | |||||
|---|---|---|---|---|---|
| Weeks 1 & 3 | |||||
| Notes | |||||
| Rest Day.Take this day completely off. Sleep in, rest, relax, and put your feet up! | |||||
Week 2 & 4
| Day 1 - Upper | |||||
|---|---|---|---|---|---|
| Weeks 2 & 4 | |||||
| Exercise | Sets | Rep Goal | Rest | ||
| Incline Bench Press | 3 | 20 | Rest 90-180s between sets | ||
| Chest Supported Row | 3 | 30 | Rest 60-90s between sets | ||
| Seated Behind the Neck Press | 3 | 35 | Rest 60-90s between sets | ||
| Incline Dumbbell Fly (Perform 1 giant set comprised of 5 drop sets) | 5 | AMRAP | |||
| Skullcrusher | 3 | 40 | Rest 30s between sets | ||
| Dumbbell Curl | 3 | 40 | |||
| Finisher Circuit 1.) Lateral Raises | 3-5 | AMRAP | |||
| Day 2 - Lower | |||||
|---|---|---|---|---|---|
| Weeks 2&4 | |||||
| Exercise | Sets | Rep Goal | Rest | ||
| Barbell Front Squat | 3 | 20 | Rest 90-180s between sets | ||
| Good Morning | 3 | 30 | Rest 60-90s between sets | ||
| Machine Hack Squat | 3 | 35 | Rest 60-90s between sets | ||
| Leg Curls (Perform 1 giant set comprised of 5 drop sets) | 5 | AMRAP | |||
| Leg Extensions | 3 | 40 | Rest 30s between sets | ||
| Ab Wheel Rollouts | 4 | AMRAP | Rest 60-90s between sets | ||
| Finisher Circuit 1.) Bodyweight Jump Lunges | 3-5 | AMRAP | |||
| Day 3 -Low Intensity Steady State (LISS) Cardio, Weak Point, and Abs (Optional) | |||||
|---|---|---|---|---|---|
| Weeks 2&4 | |||||
| Notes | |||||
| LISS Exercises - (Incline) Walking, Jogging, Swimming, Cycling, Elliptical.Aim for 30 to 60 minutes depending on your aerobic capacity. | |||||
| 1-2 Isolation Exercises to Target Lagging Muscle Groups.If performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets. | |||||
| 1-2 Abdominal Exercises.If performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets. | |||||
| Day 4 - Upper | |||||
|---|---|---|---|---|---|
| Weeks 2 & 4 | |||||
| Exercise | Sets | Rep Goal | Rest | ||
| Standing Overhead Press | 3 | 20 | Rest 90-180s between sets | ||
| Close Grip Lat Pulldown | 3 | 30 | Rest 60-90s between sets | ||
| Close Grip Bench Press | 3 | 35 | Rest 60-90s between sets | ||
| Shrugs | 3 | 35 | Rest 60-90s between sets | ||
| Lateral Raises (Perform 1 giant set comprised of 5 drop sets) | 5 | AMRAP | |||
| Cable Facepulls | 3 | 40 | Rest 30s between sets | ||
| Finisher Circuit 1.) Dumbbell Bicep Curls | 3-5 | AMRAP | |||
| Day 5 - Lower | |||||
|---|---|---|---|---|---|
| Weeks 2 & 4 | |||||
| Exercise | Sets | Rep Goal | Rest | ||
| Deadlift | 3 | 20 | Rest 90-180s between sets | ||
| Goblet Squat | 3 | 30 | Rest 60-90s between sets | ||
| Stiff-legged Deadlift | 3 | 35 | Rest 60-90s between sets | ||
| Barbell Lunges | 3 | 35 | Rest 60-90s between sets | ||
| Seated or Standing Calf Raises (Perform 1 giant set comprised of 5 drop sets) | 5 | AMRAP | |||
| (Weighted) Decline Crunches | 4 | 40 | Rest 60-90s between sets | ||
| Finisher Circuit 1.) Bodyweight Step-Ups | 3-5 | AMRAP | |||
| Day 6 -High Intensity Interval Training (HIIT), Weak Point, and Abs (Optional) | |||||
|---|---|---|---|---|---|
| Weeks2 & 4 | |||||
| Notes | |||||
| HIIT Exercises - Sprints, Cycling, Jump Rope, Box Jumps, Battle Ropes, Weight Sled Pushes & Drags.Perform 5-10 rounds with a 1:3all-out to active recovery ratio (e.g. 15 seconds all-out and 45 seconds active recovery). | |||||
| 1-2 Isolation Exercises to Target Lagging Muscle Groups.If performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets. | |||||
| 1-2 Abdominal Exercises.If performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets. | |||||
| Day 7 | |||||
|---|---|---|---|---|---|
| Weeks 2&4 | |||||
| Notes | |||||
| Take this day completely off. Sleep in, rest, relax, and put your feet up! | |||||
1500 Calorie Sample Meal Plan and Supplement Schedule
Pair the 4-Week Shred above with the sample meal plan and supplement schedule below to achieve a lean, strong physique. Designed for a 120lb female, this plan provides at least 1g of protein per pound of bodyweight to maximize lean mass preservation and 0.4g of fat per pound of bodyweight to ensure normal hormonal function. Shoot for a weight loss of 0.5 to 1 pound of bodyweight per week.
Adjust calories and macronutrients if you are under- or overshooting this benchmark.
8am
- 1 serving (2 caps) of MTS Drop Factor, 1 serving MTS Machine Greens + Multi, 2-3g EPA/DHA Fish Oil, 5000IU vitamin D.
- 2 slices turkey bacon, 2 large eggs, and 1 cup blueberries
- Nutrition: 340 calories, 18g protein, 22g carbs, 20g fat,4 g fiber
12:00pm
- 2 cups raw spinach, 1 cup cherry tomatoes, 2tb raspberry balsamic vinegar, 1oz feta cheese, 3oz steak, and 1 cup sliced strawberries
- Nutrition: 330 calories, 25g protein, 28g carbs, 13g fat, 6g fiber
3:00pm
- 1 serving (2 caps) of MTS Drop Factor, 1scoop protein powder
- 1 cup unsweetened vanilla almond milk
- Nutrition: 210 calories, 30g protein, 11g carbs, 5g fat, 4g fiber
5:00pm
- 1 serving (2 scoops) of MTS Clash + 1 serving MTS Vasky
- Nutrition: 0 calories, 0g protein, 0g carbs, 0g fat, 0g fiber
5:30-6:30pm
- Workout as outlined above + 1 scoop MTS Machine Fuel intra-workout
- Nutrition: 20 calories, 5g protein, 0g carbs, 0g fat, 0g fiber
7:00pm
- 3oz lean (93/7) ground turkey, 1 whole wheat wrap, 1 slice low-fat Swiss cheese, and 3 servings of steamed broccoli
- Nutrition: 390 calories, 34g protein, 39g carbs, 11g fat, 12g fiber
9:00pm
- 1 scoop MTS Machine Whey Protein
- 1 cup unsweetened vanilla almond milk
- Nutrition: 215 calories, 25g protein, 15g carbs, 7g fat, 11g fiber
Totals
- Calories: 1,500
- Protein: 137g
- Carbohydrates: 115g
- Fat: 55g
- Fiber: 37g
Previous article Weight Lifting for Women: 6 Tips to Get Started
Comments
Jacky - March 19, 2020At the bottom of week 1 Upper it states Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets does that pertain to the Finisher or the entire workout?
Hailey Garhan - January 16, 2020I started this program at the start of March 2019 and by Mid-December at my final weigh in I was down 12.9 lbs and 7% body fat. I am athletic and have run marathons but this switched up my workouts and with macro counting I look and feel amazing! awesome routine and I love that each day is different for the two weeks!
Adrianne Leo - August 7, 2019I am starting this program today… Quick question… at the bottom of week 1 Upper it states Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets does that pertain to the Finisher or the entire workout?
Thanks
Hannah Shanks - June 26, 2018would this program work well for a man to shed fat and build lean muscle, too? obviously the nutritional needs would be different but the specific exercises?
Michaela Mocakova - February 10, 2018Hi, I can only go to the gym around 6.30 pm so do I still eat that sort of amount of food as is in this diet? Also do I need to perform extra cardio on non cardio days if I go to the gym late?
Thanks
Michaela(Video) How to Eat While on a Steroid Cycle