FULL BODY SHRED PROGRAM
Welcome to the Full Body Shred Program, this program will build muscles and lose those fats. I
designed this program with long hours of research, personal experience and every movements involved
in this program are backed by science
This program will have two part “A” and “B” and you will alternate between “A” and “B”. The program is
beginner friendly and is suitable for both sex. We recommend taking a rest day break after performing
each phase and doing cardio on that day. Examples below,
Example 1 (Beginners)
Example 2 (Intermediate)
Day 1
Workout A
Day 1
Workout A
Day 2
Rest or Cardio
Day 2
Workout B
Day 3
Workout B
Day 3
Rest/Cardio
Day 4
Rest or Cardio
Day 4
Workout A
Day 5
Workout A
Day 5
Workout B
Disclaimer
For this program to work (lose fat and build muscles) you must be in a calorie deficit (meaning, you
must be burning more calories than you eat; check YouTube for better understanding). If your goal is
simply to build muscles, then you can be on a calorie surplus and do the program.
Warm Ups and Mobility Work
Before you start off your workout, it is extremely important to do your warm ups and mobility work. We
have linked a YouTube video below by Jeff from AthleanX. In the video Jeff teaches you about important
mobility drills and how to perform them.
https://www.youtube.com/watch?v=7dT4KHtMM-A
Mobility drills are important to keep your joints safe and avoid injuries. Once again, please do your
mobility drills before workout. For warm ups, we suggest doing a quick Jump Rope, Bike or Jog.
Important Notes (read before you do the workout)
If you think this workout program is too easy, try increasing the weight, try doing more reps/sets and
also put in extra workout (we suggests training your weak points more).
Before you do your main sets, please do some warmup sets. Warmup sets should be light and does
not count in your main sets.
It is also important to rest appropriately between your sets, resting will allow you to hit your next working
set more effectively.
Training Frequency: Most full body routines requires 3 weekly workouts, please do not perform full
body workout back to back if you are a beginner (could lead to fatigue and over training).
Heavy Day: Heavy day training does not mean training at your max level, pick a weight that is 60%70% of your 100% (one rep max) and use that weights for your sets. Resting period should be longer
for heavy day and also make sure your forms are on point. Heavy days are for strength gain ( lighting
heavy also builds muscles as well)
Light Day: Light day training should be challenging but not to failure. You want to push yourself and
utilize progressive (increase the weight over time) overload when possible. Light days are for
hypertrophy (specifically to build muscles)
Cardio: It is optional to do cardio after your workout, but be careful. We recommend doing light cardio
after your workout and never do cardio before your workout as it can be detrimental to muscle building
and strength gains. A good cardio example is doing an Incline Treadmill walk for 20-30 mins. If you
have the time, do your cardio on your rest days (too much cardio can be detrimental to your recovery).
We recommend doing 2-3 LISS (Low Intensity Steady State) cardio and 1 HIIT (High Intensity Interval
Training) cardio in a week.
LISS Example: Long walk, incline walk, stair master etc. LISS cardio takes more time.
HIIT: Walk and Sprint (1 min sprint), Burpees (1 min explosive burpees, rest and repeat) etc. HIIT
generally takes less time, it can be tiring but it is effective. A study showed that doing 2-3 LISS and 1
HITT cardio per week resulted in more fat loss (the subjects were in calorie deficit).
Workout A (Heavy Day)
Exercise
Sets
Reps
Rest (min)
Barbell Back Squat (Lower body)
5
5
2-3
Barbell Bench Press (Chest)
5
5
2-3
Bent Over Rows (Back)
5
5
2-3
Standing Overhead Press (Shoulders)
5
5
2-3
Face Pulls (Rear Delts) (light weight)
3
10-12
1-2
Pull Ups (Assisted) (body weight)
3
6-10
1-2
Push Ups (Upper) (body weight)
3
8-10
1-2
Sit Ups (Core) (body weight)
3
10-20
1-2
Shrugs (Optional, do it if you have time)
3
8-10
1-2
Sets
Reps
Rest (min)
Barbell Deadlift (Lower Body)
3
8-10
2-3
Dumbbell Goblet Squats
3
10-12
2-3
Workout B (Light Day)
Exercise
Dumbbell Bench Press (Chest)
3
8-12
2-3
Chest Supported Dumbbell Rows (Back)
3
8-12
1-2
Dumbbell Lateral Raises (Shoulders)
3
8-12
1-2
Face Pulls (Rear Delts)
3
10-12
1-2
Pull Ups (Assisted or regular)
3
8-10
1-2
Push Ups (upper body)
3
8-10
1-2
Leg Raises (from a dip bar) (core/abs)
3
8-10
1-2
Time
Reps
Rest (min)
20-30 mins
2-3 times a week
Cardio (LISS)
Exercise
Incline Treadmill Walk
No Rest
Cardio (HIIT)
For HIIT cardio, there are lots and lots of variation you can do. So we suggest looking up online and
find one that best suits you. But please make sure to do a proper HIIT for results.
Check YouTube videos if you are not sure how to perform a lift. Please do not ego lift, ego lifts are the
number one cause of injuries. With that said, go out and challenge yourself.