MY
SHREDDED
LIFESTYLE
THE ULTIMATE 5 DAY WORKOUT PROGRAM
BY
MERIJN
SCHOEBER
intro
duction
2
This approach usually will give you
some results. Hell, any approach will
give you results if you’ve never been in
the gym and you’re excited to make a
change. However, you will quickly find
that progress stalls, results start to slow
down and it seems so hard to take your
physique to a next level.
Guess what? You’ve made “noobie
gains”. It’s the beginning phase where
your body is not yet used to training
and any stimulus will help you to build
muscle and strength. After a period
of time it gets harder though, and you
really need to focus on training smart
and having a plan.
I often get the question “what is the best
workout routine to follow for results?”
and the answer is, it depends. Many
people think that I train every day and
have accomplished my body that way.
Not true actually. I have found that
training every day is not optimal for
muscle growth if you train naturally. A lot
of bodybuilder get great results training
even twice a day but that is because
their bodies can recover much quicker
and more efficient due to steroid usage.
It is important not to compare yourself to
these people.
It is time to introduce My Shredded
Lifestyle 5 Day Workout Split to you.
This program will give you amazing
results if you stick to it and complete all
the workouts.
The main focus is on muscle growth
(hypertrophy), but we will also be
focusing a great deal on building up
your strength because they go hand in
hand together.
page 3
We’ve all been through times in our
fitness journey where confusion, lack
of knowledge and believing the wrong
things have been of play. Believing
you’re right, never thinking twice and
just going with the flow. Usually this lack
of knowledge comes from bodybuilding
magazines or the biggest guy in the
gym who you automatically take advice
from.
Fpage A4 Q
1. IS THIS PROGRAM FOR BUILDING
MUSCLE OR LOSING FAT?
You can use this program for both purposes! If you are going to lose
fat, and/or build muscle completely depends on your diet. You can use
this program when in a caloric deficit but also in a caloric surplus. For
optimal muscle gain, a surplus is recommended to progress in your
lifts and get stronger. If you are cutting body fat, you should opt to
maintain your strength, rather than making strength gains depending
on your experience.
2. WHY AM I NOT DOING
DIFFERENT WORKOUTS EVERY
TIME I HIT THE GYM?
To ensure progression on your workouts, it is important to repeat
specific movement for a period of time. You will track each workout
and try to improve on your lifts because applying progressive overload
is essential for long-term muscle growth. In this program, you will do
the same weekly workouts for 6 weeks at a time.
3. WHAT IF I CAN’T DO A CERTAIN
EXERCISE OR I DON’T HAVE ACCESS
TO IT IN MY GYM?
Most of the exercises in this routine are the main compound lifts that
can be found in every gym, but some of the exercises may indeed not
be available to you. There also may be exercises that you do have
access to but that do not feel right, or that you cannot properly perform
due to injuries. You can simply substitute these for an exercise that
targets the same body part.
For example:
Cable Side Raises < Dumbbell Side Raises
Standing Overhead Press < Seated Overhead DB Press
Low To High Cable Fly < Incline Dumbbell Fly
If you are not sure about something, shoot me and my team an email
and ask!
4. CAN I FOLLOW THIS PROGRAM IF
I’VE NEVER TRAINED BEFORE?
Yes you can! I highly recommend having someone check your form
to make sure you are performing the exercises correct. This program
will give great results if you are a beginner when your diet is on point
as well. If you need help with this, I recommend applying for online
coaching programma.
5. CAN I CHANGE ANYTHING?
page 5
Unless you are unable to follow the routine for medical reasons, I do
not recommend changing the program. The program is put together
the way it is for a reason and should be followed as it’s been laid out.
6. I DON’T HAVE ENOUGH TIME TO
FOLLOW THE PROGRAM!
If you can’t take 1.5 hours out of 4 days a week to follow this program,
you are not ready to make a change. You have to make time!
7. I HAVE BAD KNEES!
Swap the squats and front squats for box squats. Make sure to go very
light on the leg extensions.
8. I DON’T LIKE SQUATS,
DEADLIFTS AND BULGARIAN
SPLIT SQUAT!
Guess what? Nobody does. Get over it!
9. CAN I TRAIN ABS MORE THAN
TWICE A WEEK?
Yes you can. I do not recommend training abs every day though, since
we use a weighted approach. You can do abs anywhere from 2 times
a week to every other day.
Yes you can. Keep in mind though that diet is more important
than cardio. With a good diet, you don’t even need to do cardio. I
recommend doing cardio for health reasons and to help create a
caloric deficit. If you are “cutting”, I recommend doing cardio 3-5 times
a week and 2-3 times when you are “bulking”. I would stay away from
high intensity interval training when you are bulking. Cardio should
only be done after a workout or on a rest day. Not before weight
training!
page 6
10. CAN I DO CARDIO NEXT TO
THE WORKOUTS?
11. WHAT IF I STOP MAKING
PROGRESS?
If you are “bulking” and you stall on your lifts for a while, you may need
to deload. More info on page 16.
12. CAN I GO TO FAILURE ON
EXTRA SETS?
No! The program clearly states when you should go to failure (RPE
10), so only do it on those specific exercises!
13. ANY ADVICE ON WHAT MY
DIET SHOULD LOOK LIKE?
Every person should have a diet that’s based on their personal body!
I recommend tracking your macros with MyFitnessPal or our MYSL
App. You can calculate your TDEE (Total Daily Energy Expendature)
here.
14. I WOULD LIKE A MEAL PLAN
MADE SPECIFICALLY FOR ME AND
I WOULD LIKE YOU TO GUIDE ME!
page 7
I create customized diet plans and offer coaching on my website! You
can find more information here.
Set up of
the program
This is a 5 day split. That means we will
complete all 5 workouts within a week
time.
There will be 2 phases and the total
time to complete this full routine is 13
weeks. I recommend completing the full
13 weeks before switching to another
routine, but you can also only do the
first phase or the last phase.
The first phase is focused mainly on
gaining a lot of strength while building
muscle. The second phase is very
hypertrophy focused and with all the
strength you’ve gained in the first
phase, this will not only be an extremely
fun way of training, it will make you gain
a lot of muscle. (if your diet is also on
point).
page 8
In between the phases there is a deload
week. I will explain that later in this
e-book.
Usually a
person would
follow this routine
as follows:
06
07
page 9
05
REST
04
BACK/SHOULDERS
03
LEGS
02
CHEST/ARMS
LOWER BODY
UPPER BODY
01
REST
mondaY tuesday wednesday thursday friday saterday sunday
page 10
var
iat
ion
Any set up that works for you is fine!
As long as you remember that there
always has to be 48 hours of rest
between training the same bodyparts.
So if you do upper body, you have to
wait 48 hours before hitting chest/arms
or back/shoulders. If you hit chest/arms,
you have to have a rest day (or train
legs) the day after before hitting back/
shoulders, because the chest/arms
workout will also stimulate triceps and
shoulders that will be used during the
back/shoulders workout.
phase 1
week 1-6
deload
week 7
phase 2
page 11
week 8-13
phase 1
EXERCISE
BENCH PRESS
INCLINE BENCH PRESS
WEIGHTED PULLUPS
BARBELL ROW
STANDING OVERHEAD PRESS
BARBELL CURL
DECLINE SKULLCRUSHER
REPS SETS REST RPE
3-5
3-5
3-5
3-5
3-5
6-8
6-8
4
3
4
3
3
3
3
2-3
2-3
2-3
2-3
2-3
1
1
8
9
8
9
9
9
9
page 12
UPPER BODY
LOWER BODY
EXERCISE
REPS SETS REST RPE
SQAUT
squat
romanian deadlift
LEG PRESS
LYING LEG CURL
STANDING CALF RAISES
SEATED CALF RAISES
3-5
3-5
6-8
8
8-10
12-15
chest/arms
EXERCISE
4
3
3
4
3
3
2-3
2-3
2-3
1-1,5
1
1
8
8
9
9
9
10
REPS SETS REST RPE
6-8
INCLINE DB PRESS
6-8
DECLINE BENCH PRESS
8-10
WEIGHTED DIPS
LOW TO HIGH CABLE FLY 10-12
8-10
SEATED DB CURL
-FRENCH PRESS (SUPERSET)
HAMMER CURL
10-12
-DB SKULLCRUSHER (SUPERSET)
CABLE CURL
10-12
-PUSHDOWN (SUPERSET)
1,5-2
1,5-2
1,5-2
1
1-1,5
9
9
9
10
3 1-1,5
9
4
3
3
3
3
3 1
9
10
page 13
LEGS
EXERCISE
REPS SETS REST RPE
squat
HIP THRUST
LYING LEG CURL
LEG EXTENSION
SEATED CALF RAISES
LEG PRESS CALF
RAISES
6-8
6-8
10-12
10-12
10-15
15-20
BACK/SHOULDERS
EXERCISE
4
4
3
3
3
3
1,5-2
1,5-2
1
1
1
1
9
9
10
10
9
10
REPS SETS REST RPE
SEATED OVERHEAD DB PRESS 6-8
6-8
T-BAR ROW
8-10
underhand grip pulldown
8-10
DB ROW
BARBELL SHRUGS
8-10
10-12
SIDE RAISES
10-12
REAR DELT CABLE FLY
4
3
3
3
3
3
3
1,5-2
1,5-2
1,5-2
1,5-2
1,5-2
1
1
9
9
9
9
9
10
10
page 14
deload
week
page 15
This program is organized
and focuses on the principle
of overloading, in which
you add more and more
challenges over time. These
challenge can be more
weight, volume and stress
on the body in order to
progress. It’s an effective
technique but it can torch
your body if you never slow
down strategically.
Deloading is taking one
step back in order to take
two steps forward. People
often deload or take a
week off when they reach a
persistent state of fatigue.
In that case you are actually
already too late. This may
lead to overreaching, not
making progress anymore
or even getting weaker and
potentially getting injured.
Deloading is done to prevent
this from happening and
to keep making steady
progress.
THE SET UP
On week 7 you will follow the same routine as you’ve been
doing week 1-6, but you will reduce the training volume
and intensity.
You will do 60% of the sets and 60% of the weight you
normally do. Rest time and amount of reps will stay the
same.
page 16
Many people don’t make
room in their program for
deloading because they
“don’t need a break”, but
you’re missing out if you’re
not doing so. Often they
think their taking the time to
deload will hurt their gains
and set them back. Why
work so hard to let it go and
take it easy? You’ll just lose
strength, right? See, that’s
not true.
E
X
A
M
P
L
E
EXERCISE
REPS SETS REST WEIGHT
3-5 4 2-3 100KG
SQUAT
DEADLIFT 3-5 2 2-3 140KG
EXERCISE
REPS SETS REST WEIGHT
3-5 3 2-3 60KG
SQUAT
DEADLIFT 3-5 1 2-3 85KG
page 17
SAME GOES FOR ALL
THE EXERCISES AND
ALL THE DAYS ON WEEK 7
phase 2
EXERCISE
REPS SETS REST RPE
6-8
INCLINE DB PRESS
6-8
PAUSED BENCH PRESS
6-8
PENDLAY ROW
6-8
LAT PULLDOWN
one arm db overhead press 6-8
6-8
INCLINE DB CURL
skullcrusher
6-8
4
4
4
4
4
4
4
1,5-2
1,5-2
1,5-2
1,5-2
1,5
1
1
9
9
9
9
9
9
9
page 18
UPPER BODY
LOWER BODY
EXERCISE
REPS SETS REST RPE
FRONT squat
SQAUT
HIP THRUST
BULGARIAN SPLIT squat
SQAUT
LEG CURL
SEATED CALF RAISES
STANDING CALF RAISES
6-8
6-8
6-8
8-10
8-10
10-12
CHEST/ARMS
EXERCISE
3
3
2
3
3
3
1,5-2
1,5-2
1,5-2
1,5
1
1
9
9
9
9
9
10
REPS SETS REST RPE
FLAT DB PRESS
8-10
INCLINE BENCH
10-12
HIGH TO LOW CABLE FLY 10-12
PEC DECK
12-15
INCLINE DB CURL
8-10
-SKULLCRUSHER (SUPERSET)
BAYESAIN CABLE CURL
10-12
-OVERHEAD ROPE EXTENSION (SUPERSET)
REVERSE EZ BAR CURL
12-15
-CABLE KICKBACK (SUPERSET)
4
3
4
3
4
1,5-2
1,5-2
1,5-2
1
1,5
3 1,5
3 1
9
9
9
10
9
9
10
page 19
LEGS
EXERCISE
REPS SETS REST RPE
FRONT squat
SQAUT
STIFF LEGGED DEADLIFT
ONE LEGGED LEG PRESS
LEG CURL
GOBLET SQAUT
squat
SEATED CALF RAISES
LEG PRESS CALF RAISES
8-10
8-10
10-12
10-12
12-15
10-15
15-20
4
4
3
3
2
3
3
1,5-2
1,5-2
1,5-2
1,5-2
1,5-2
1
1
9
9
9
10
10
9
10
BACK/SHOULDERS
EXERCISE
REPS SETS REST RPE
WEIGHTED PULLUPS
6-8
BARBELL ROW
8-10
ONE ARM PULLDOWN
10-12
MACHINE ROW
12-15
STANDING OVERHEAD PRESS 10-12
OVERHEAD SHRUGS
10-12
CABLE SIDE RAISES
12-15
FACEPULL
12-15
4
4
3
3
3
3
3
3
1,5-2
1,5-2
1,5-2
1,5-2
1,5-2
1
1
1
9
9
9
10
9
9
10
10
page 20
ABS
WORKOUT
A&B
page 21
You can plan these in yourself on the
desired days, either after one of your
workouts or on an off day. You are supposed
to finish the A and B workout every week.
There has to be 48 hours in between training abs.
REPS SETS REST RPE
HANGING LEG RAISES
SIDE TWIST
CABLE CRUNCH
EXERCISE
10-12
12-15
12-15
3
3
3
1
1
1
9
9
10
ABS WORKOUT B
WEIGHTED PLANK
REVERSE CRUNCH
KNEE RAISES
REPS SETS REST RPE
HOLD FOR 1 MIN
12-15
12-15
3
3
3
1
1
1
9
9
10
page 22
EXERCISE
ABS WORKOUT A
RPE
SCALE
Training intensity during
this split will be based
on the RPE scale.
Often, training intensity
is described as the
percentage of 1-rep max to
particular lifts. The issues
with this are that the body
doesn’t “know” how much
weight is on the bar. The
body responds to things
as tension, the muscle
contraction, force and
therefore a percentage
isn’t always a precise way
to describe this as different
people will perform
differently.
SET SHOULD BE TAKEN TO FAILURE
ONE REP LEFT IN THE TANK
TWO REP LEFT IN THE TANK
Many factors play a role
here, such as genetics,
training history, the ratio of
fast-twitch to slow-twitch
muscle fibers etc.
These are the numbers
that will be worked with in
this program.
page 23
Therefore, I prefer to use
RPE (rate of perceived
exertion)
You often see people walk into the gym, slamming
weight on the bar and going straight into their heavy
working set without some sort of a warm-up. This
might work a few times, but believe me there will be
a day when it doesn’t and you’ll end up injured. The
worst thing for an athlete is to get injured, it’s such a
major setback. A proper warm-up will decrease the risk
of getting injured. It’s just not worth it to skip out on
your warm up and increase the risk of being injured
for months or even longer depending on the injury.
Therefor I wrote down my warm-up for my Lower/
Upper body days below. It helped me a lot and it still
does, so I recommend you to make use of it as well!
warm
up
lower body days:
Start with 5 minutes of low intensity cardio
Perform these stretches before starting the workout:
Lying Hip Rotations (15)
Butterfly (15)
Kneeling Lunge (15)
Pigeon (15)
Now, start your first exercise and do 3 warm up sets (start
with the bar, or a low weight and build from there) before
actually doing your working sets. On every other exercise,
do 1 warm up set before doing your working sets.
upper body days:
Start with 5 minutes of low intensity cardio
Perform these stretches before starting the workout:
Now, start your first exercise and do 3 warm up sets (start with the
bar, or a low weight and build from there) before actually doing your
working sets. On every other exercise, do 1 warm up set before
doing your working sets.
page 24
Shoulder Circumduction (Elastic Band) (15)
Rear Delt Pull (Elastic Band) (15)
Wall Slides (10)
Internal/External rotation (Cable Station) (10)
Hanging Scapular Retraction (Pullup bar or Pulldown station) (10)
page 25
PROGRESSION
The goal on your lifts is to start
at the lower rep range and keep
the weight the same while doing
more reps until the top end of the
range is reached. From there,
you will add weight and go back
to the low end of the rep range.
Keep in mind that every person
will make different progression
due to many factors. As long as
you’re adding some weight or
reps over time on the lifts you are
going to make progress!
progression
example
Often people are too hungry
for more and they have a
desire to progress faster than
they realistically can. What will
happen is that they will put too
much weight on the bar (we
often see this with the bench
press) and then they will go
to failure or have someone
helping them complete the
reps. If you train this way, you
are not going to make the
progress as desired. Leave
your ego at home and only
compare yourself to yourself.
Try and be better every
workout. The RPE scale will
give you an exact idea of how
heavy you should go. Do not
surpass that on the given
exercises.
EXERCISE
WEEK
WEEK
WEEK
WEEK
1
2
3
4
WEEK 5
STANDING
OVERHEAD
STANDING
OVERHEAD
STANDING
OVERHEAD
STANDING
OVERHEAD
STANDING
OVERHEAD
PRESS
PRESS
PRESS
PRESS
PRESS
EXERCISE
WEEK 1
WEEK 2
WEEK 3
DEADLIFT
DEADLIFT
DEADLIFT
Keep in mind that these are
just examples and are different
for everyone! As you can see,
progression greatly depends
on the given exercise. Some
are easier to progress in than
others. In general, you want
to try and progress with 1.252.5KG on your compound
lifts per 1-2 weeks. Beginners
will be able to make progress
MUCH faster than intermediate/
advanced lifters.
REPS
3
4
5
3
4
SETS
4
4
4
4
4
WEIGHT
50KG
50KG
50KG
52.5KG
52.5KG
REPS
3
5
3
SETS
2
2
2
WEIGHT
120KG
120KG
122.5KG
workout
plan
designed by serge deurloo