10‑Week Shred: Maximum Fat Loss
A 10‑week advanced training plan designed to strip body fat and reveal hard, defined muscle.
- Length
- 10 weeks
- Days a week
- 6
- Session length
- 35 to 56 min
- Equipment
- Bench, Machine, Dumbbell
- Exercises
- 41 across 6 workout days
- In the app
- Premium routine web version free to read
The plan
Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.
Phase 1 — 10 Week Shred Training Split
Day 1 Workout 10 exercises
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Cable Close-Grip Front Lat Pulldown15 repsUse this to warm up. -
Pull-Up2 × 12 reps2 sets of 8-12 reps. -
Cable Underhand Pulldown2 × 12 reps2 sets of 8-12 reps. -
Barbell Bent-Over Row2 × 12 reps2 sets of 8-12 reps. -
Cable Seated Row2 × 12 reps2 sets of 8-12 reps. -
Dumbbell Pullover2 × 12 reps2 sets of 8-12 reps. Pause briefly on each rep. -
Dumbbell Biceps Curl15 repsUse for warm-up. -
Dumbbell Incline Biceps Curl2 × 12 reps2 sets of 8-12 reps. -
Dumbbell Hammer Curl2 × 12 reps2 sets of 8-12 reps. -
Barbell Preacher Curl2 × 12 reps2 sets of 8-12 reps.
Day 2 Workout 8 exercises
-
Machine Inner Chest Press15 repsDo 1 warm-up set. -
Barbell Close-Grip Bench Press2 × 12 reps2 sets of 8-12 reps as a drop set. -
Dumbbell Bench Press2 × 12 reps2 sets of 8-12 reps as a drop set. -
Dumbbell Incline Bench Press2 × 12 reps2 sets of 8-12 reps. -
Assisted Triceps Dip (Kneeling)2 × 12 reps2 sets of 8-12 reps. -
Dumbbell Kickback2 × 12 reps2 sets of 8-12 reps. -
Cable Pushdown (with rope attachment)2 × 12 reps2 sets of 8-12 reps. -
Cable Alternate Triceps Extension2 × 12 reps2 sets of 8-12 reps as a drop set.
Cardio Day 3 exercises
Day 4 Workout 8 exercises
-
Lever Seated Leg Press20 repsUse for warm-up. -
Barbell Wide Squat2 × 15 reps2 sets of 12-15 reps. -
Barbell Narrow Stance Squat2 × 15 reps2 sets of 12-15 reps. -
Lever Leg Extension2 × 12 reps2 sets of 8-12 reps. Pause during each rep. -
Lever Seated Leg Press2 × 15 reps2 sets of 12-15 reps.
-
Sled Hack Squat2 × 15 reps2 sets of 12-15 reps. -
Lever Lying Leg Curl2 × 12 reps2 sets of 8-12 reps. -
Barbell Stiff-Legged Deadlift2 × 25 reps2 sets until you feel a strong burn.
Day 5 Workout 8 exercises
-
Lever Seated Shoulder Press15 repsDo 1 warm-up set. -
Dumbbell Arnold Press2 × 12 reps2 sets of 8-12 reps. -
Dumbbell Lateral Raise2 × 12 reps2 sets of 8-12 reps. -
Dumbbell Seated Lateral Raise2 × 12 reps2 sets of 8-12 reps. -
Dumbbell Front Raise2 × 12 reps2 sets of 8-12 reps. -
Barbell Shrug2 × 12 reps2 sets of 8-12 reps. -
Dumbbell Shrug2 × 12 reps2 sets of 8-12 reps. -
Dumbbell Upright Row2 × 12 reps2 sets of 8-12 reps.
