About the Author
Mike Kneuer is a highly sought after Personal Trainer, Nutrition
Specialist, Health Coach, and Professional Natural Physique
Athlete in Boca Raton, Florida. He has been helping people get
in the best shape of their lives for the past decade and wakes up
every morning excited to change people’s lives. Mike loves to
share his passion for health and fitness.
He is a Certified Personal Trainer with the National Federation of
Professional Trainers, and holds Corrective Exercise Specialist,
Fitness Nutrition Specialist, and Golf Fitness Specialist
certifications from the National Academy of Sports Medicine.
Mike is also a certified Functional Aging Specialist with the
Functional Aging Institute.
Mike is an avid health and fitness nerd and enjoys reading
relevant scientific studies, books, and journals on health. He
completed the 2004 Philadelphia Marathon, is PADI Scuba Dive
Master, and an undefeated amateur kickboxer.
Mike got his start in fitness in high school as the captain of the varsity ice
hockey team where he developed off-season weight training programs for the
team and has been personal training ever since. He
graduated Summa Cum Laude with a degree in Sport
Management from York College.
Mike lives in Boca Raton, FL with his girlfriend Thuy and
French Bulldog Cashew. He is currently an Elite Level
Personal Trainer and Boot Camp Instructor at Life Time
Athletic in Boca Raton, FL. He also helps people get fit
all across the world with his online training site
www.iPersonalTrainOnline.com.
Welcome To Project Shredded
Hey guys! Congrats for making the decision to get shredded! You’re on your
way to a body you’ll be proud to show off at the beach! Trust me, I’d burn all
my shirts if I could. Project Shredded will get you there too. I decided it would
be selfish of me to keep all the knowledge I gained going through this
transformation to a pro physique athlete so I’m handing you the keys to the
shredded castle.
This program is not easy. In fact it’s pretty damn hard. But easy
doesn’t get results. Anyone who tells you otherwise is delusional.
Project Shredded was designed from years of experience and my
own personal journey from “in shape” guy to “holy shit he’s
shredded” guy. I followed a program similar to this to win my Pro
Card in Natural Physique. This physique was attained in just 3
months of following the concepts which Project Shredded is based
on. So I know this stuff works. Trust me.
If you’re willing to work your ass off and can follow directions you
can look like this too. I want to emphasize, “follow directions”
because you can lead a horse to water but you can’t make them
drink. That being said, I can give you all the information, all the
tools, everything you need to do it…but you need to be the one
to actually do it.
I can’t meal prep for you, although some services will. I can’t make you take
your vitamins. I can’t be there to make sure you get 8 hours of sleep for proper
recovery…all this is on you. I can, and will, give you an easy to follow, step-bystep, blueprint to get a shredded physique.
We’ll get stronger, faster, and look better naked! This isn’t just some cookie
cutter fitness magazine or Internet “program of the week”. This is based off of
years of scientific research and my own personal journey to get Shredded.
To make this program easier I’ve included step- by- step images and
descriptions of each exercise in the program at the end of this manual. I’ve also
created a series of how to videos for each exercise available at:
https://www.youtube.com/user/whatmikeeats
In order to help my team eat healthy and have lots of options I’ve included a
28- Day Unlimited Option Meal Plan with the program. When working towards
getting shredded your nutrition is even more important than your workouts. I’m
such a nutrition nerd that I’ve taken a picture of everything I’ve eaten since
2013 and uploaded to Instagram and Twitter @WhatMikeEats and also on
www.WhatMikeEats.com for those who don’t tweet.
We will be burning fat, building muscle, and having a damn good time doing it!
I look forward to guiding you on this journey to a shredded physique!
In Health,
Mike Kneuer, CPT, FAS, CES, FNS, GFS, BMF
The following key points will help you with all of Project Shredded’s workouts
and any workout you do from this point on. I’ve learned these tips and
techniques through years of both research and practical application with my
clients and myself.
Have a Clearly Defined Realistic Goal
Know where you want to go. Ask
almost any successful person in life,
fitness, business, or anything else and
they will tell you the importance of
goal setting. By creating goals it not
only creates motivation but also gives
you benchmarks to track your
progress.
“Alice: Would you tell me, please, which way I
ought to go from here?
The Cheshire Cat: That depends a good deal
on where you want to get to.
Alice: I don't much care where.
The Cheshire Cat: Then it doesn't much
matter which way you go.
Alice: ...So long as I get somewhere.
The Cheshire Cat: Oh, you're sure to do that,
if only you walk long enough.”
― Lewis Carroll, Alice in Wonderland
Most people are afraid of failure and
therefore don’t set goals. They tend
to have average bodies and live average lives. We aren’t here to be average.
You’re not on this 28-day journey of Project Shredded for average.
It is important before you begin that you have a clearly defined and measurable
goal. It makes a big difference reaching your goal if it is defined. “I want to
lose a few pounds” isn’t the same, as “I want to lose 10lbs of fat and 2 inches
off my waist.” It is also important to choose a goal that is realistic. If your goal is
unrealistic you wont reach it and you’ll give up and feel like a failure. Project
Shredded will help you reach your goal but keep in mind this isn’t a miracle
program. Setting realistic and measurable goals and following the program
WILL get you results
Write your goal down. Tell your friends to hold you accountable. Put it
somewhere you will see it daily. Keep it in your pocket. And relentlessly chase
that goal down!
Progress Pictures
Take a picture of yourself right now. Seriously. Pull our your phone and snap a
picture in the mirror. This is your “before” picture. Every week take another
picture so you can see your progress. These are “during” pictures. When you’ve
reached your goal, take your “after” picture to remind you of your success. You
will most likely want to set new goals now that you know it’s possible.
Continually training and setting new goals will help you keep your shreadded
physic. Send me your best “before” “during” and “after” images to
Mike@ProjectShredded.com and have the opportunity to win badass fitness
gear or be featured on ProjectShredded.com.
Focus on the Contraction
Too many inexperienced lifters just lift the weight
up and down and go through the motions. They
do not actively engage each muscle and contract
it with full force on each rep. By contracting the
muscle as hard as you can on each rep it helps to
recruit maximal muscle fibers, which leads to
more strength and size gains.
“The weight is just a tool. Do you
focus on the hammer or the nail?
You better focus on the thing you're
trying to hit.” –Kai Greene 2nd Place
Mr. Olympia 2012-2014
Visualize
Visualization is key in many aspects of life to succeed. Many successful
entrepreneurs, artists, and even bodybuilders use visualization to help them
succeed. For our purposes, we are talking about 2 types of visualization.
“Visualize this thing that
you want, see it, feel it,
believe in it. Make your
mental blue print, and
begin to build.”
-Robert Collier
likelihood of attaining it.
First, by visualizing the body you desire, you put
your subconscious mind to work. I’m not talking
about having a general idea of what you want
to look like– I’m saying burn a clear picture of
what your perfect body looks like to you and
revisit it daily. By visualizing your goals you have
a 153% increase (I made that statistic up but it
greatly increases your success rate) in the
Next, I want you to visualize the muscle you are training while you are
performing the exercise. See the muscle turning red and filling up with blood
while you contract it as hard as you can. The mind muscle connection is very
real and will allow for maximal muscle fiber recruitment. Studies have shown
that visualizing your muscles working increases strength.
Have Fun
Have fun! Training should be one of the best parts of your day. It is an excellent
stress reliever and outlet for pent up energy from working all day. Keep your
goal in mind while training. Psychologists have shown
“Just play. Have fun.
that people with a goal or purpose are much happier
Enjoy the game.”
then those who have none. It also raises your self–Michael Jordan
confidence and makes you look and feel great! Unless
I’m in the middle of a max lift (and look like I’m taking
a dump) I have a smile on my face the whole workout.
If there is an exercise that you absolutely hate and makes your life
miserable…don’t do it. Find another exercise that will accomplish the same
goal. I HATE Burpees. Therefore, I don’t do Burpees. I substitute other
metabolically demanding exercises to take its place. There are many ways to
skin a cat...and burn some fat.
Substitutions
There are many different training styles, modalities, and exercises to help you
reach your goals. Most of them are pretty good . Sometimes, you will come
across an exercise in a program that you hate or you are unable to perform
safely. Aside from getting Shredded, we are here to have fun and to NOT get
hurt. If an exercise is the bane of your existence, like Burpees for me, don’t do
it. Pick something else that will hit the muscle the same way or get your heart
rate elevated in a similar fashion. Your body has no idea whether you are doing
Burpees or Mountain Climbers, it just knows that it is doing a lot of work and
your heart rate is elevated.
From a safety standpoint, if you have any injuries you should check with your
doctor before performing any of the exercises in Project Shredded. It sucks
getting hurt. I had a lumbar discectomy on L-4, 5 in May of 2012. As a result, it
is a bad idea for me to do heavy deadlifts, squats, or exercises that involve a
high rate of speed twisting of the spine. But I still workout as hard as anyone
you’ve ever met and won my Men’s Natural Physique Pro status just 2 years
after surgery. You can absolutely work around your limitations and get the body
you want. You just have to be smart about it.
Lift with Your Muscles Not Your Ego
It’s human nature to want to push the boundaries and show off from time to
time. There is a time and place for showing off. The weight room is neither. By
lifting more weight than you can lift safely and under control you greatly
increase your chances of injury. You also have shitty form and look like a jackass
when you lift weights that are too heavy for you. Don’t be that guy. If you want
to show off, put in the work in the gym, then go to the beach and take your
shirt off.
Don’t Forget the Negative
I’m one of the most positive people you’ll ever meet. My glass is always half full
and I can’t stand negative talk. But the one negative I embrace is the negative
portion of the rep. Many people push the weight up and then lower it with no
control like an anchor slamming into the ocean. I usually go over to these poor
souls, give them a hug, and explain the follow:
There are 2 types of muscle contractions on most lifts. You have the Concentric
portion where the muscle shortens (eg. the curling part of a bicep curl) and the
Eccentric portion where the muscle elongates (eg. the lowering of the bar in the
bicep curl). Each portion of the rep is equally important and the latter is
oftentimes forgotten. I accentuate the eccentric (negative) portion of the rep
for at least a 2-1 or 3-1 ration. This means I will curl the bar up in 1 second and
take 2-3 seconds to lower the bar
"The single biggest mistake that most
under strict control to the original
beginners make is putting 100% of their
position. By only focusing on the
effort into the positive (concentric) part of
concentric and ignoring the
the rep, while paying no attention to the
negative (eccentric) segment"
eccentric you are only getting ½
-Dorian Yates, 6-time Mr. Olympia
the benefit and doing ½ the work.
And you definitely didn’t pick up this book to get ½ the benefit. You picked up
Project Shredded because you want RESULTS!
Recover, Recover, Recover!
(!Does this stress the importance enough)
Your muscles don’t grow in the gym. Your muscles grow while you are
recovering after training in the gym. It is absolutely crucial to recovery properly.
When you workout you damage your muscles. You actually create very tiny
micro tears in the muscle through heavy resistance training. When your body
repairs the damage and makes the muscles bigger and stronger so they are
better adapted to perform that type of work in the future. By not allowing
yourself proper recovery your muscles can’t fully repair themselves and you’re
not maximizing your potential. There are a few key ways in which we recover:
Sleep – Most of you probably don’t get nearly enough sleep, 8 hours is the
recommend amount each night. Between early morning alarm clocks and late
night TV watching your body has been deprived of the restful quality sleep it
needs to recover properly. Researchers at the University of Chicago Medical
Center found that guys who were sleep deprived for 5 hours or less per night
dropped 10-15% (should there be something else here?) in just ONE WEEK!
That’s bad. As guys striving to be Alpha Male, build a ton of muscle, and burn a
ton of fat we want our testosterone as high as possible. (I’ll be showing you the
9 Ways to Naturally Raise Your Testosterone in one of my bonus guides) So how
do we get more quality sleep?
•
•
•
•
Stop looking at anything with a screen for an hour prior to bedtime. Most
electronics emit a blue light that tricks your body into thinking its still
daylight and your body stops producing melatonin (sleep hormone). This
throws off your circadian rhythm.
Create a pitch-black sleeping environment. Even the littlest light can
have negative effects on sleep quality.
Magnesium – I take Magnesium Threonate and ZMA before bed. The
magnesium helps calm and relax you.
Brain Dump – It is hard to fall asleep when all of your ideas, tomorrows to
do’s, and other thoughts bouncing around in your head. Keep a
notebook next to your bed and write down all of those thoughts or ideas
before you go to bed. By getting them on paper it will mentally allow
you to relax. It works.
Recovery Day – I hate rest days. They drive me crazy. But they are important.
Every 4 days on the Project Shredded program will be a Recovery Day. On this
day you are only allowed to do very light activities, this means no intense cardio
or resistance training. Go for a walk, take a yoga class, get a massage; it is
important for your body to be able to fully recover.
Nutrition
You can’t outrun your fork. The only way you are
going to reach your goals is if you EAT for your
goals. A lot of people have messed up
relationships with food; they eat when they are
sad, they eat to celebrate, they eat when they are
bored, and they definitely eat the wrong foods.
You can workout all day but if you eat like crap
you’ll never have a lean 6-pack.
"Sell yourself short on
nutrition and you're selling
yourself short on maximizing
your physique development"
-Ernie Taylor, IFBB Pro
Through the Unlimited Option 28-Day Meal Plan accompanying Project
Shredded, you will learn easy and convenient ways to enjoy great tasting real
food that will help you reach your goals. You will NOT be on a diet. You will be
eating real, healthy, and nutritious foods that taste great. You’ll also be eating
often. But don’t worry with the meal prep example that comes with the
program it will be easy.
I like options. I’m sure you do too. Eating the same stuff all the time gets boring
and is where a lot of diets go wrong. You have options…unlimited options,
actually. Well technically there is a finite amount of choices you can make when
you combine different foods and spices, but that number is huge…with just the
proteins, carbs, and fats you can go 33 years without having the same meal
twice.
I cannot stress enough the importance of following the nutrition plan. If you do
nothing more than change your eating and follow the plan you will see
significant changes.
Supplementation
The supplement industry is a dangerous, highly profitable, and widely
unregulated behemoth. The FDA does NOT regulate supplements. The only
time a supplement gets pulled from the shelves is when people start getting
sick or die from using them. However, supplements themselves are not bad.
They are actually extremely beneficial and healthy. It’s just a matter of figuring
out what’s right for you and buying them from reputable companies. I’ve done
the work for you (that’s what you pay me for). I put in the research time, the
self-experimentation, and compiled the definitive list of muscle building
supplements. The following is my personal supplement protocol that’s helped
me keep my physique stage worthy year round:
Consult your physician before starting or changing your supplement regimen.
Water
Our muscles are approximately 75% water. Imagine what happens when you
are dehydrated. Just a 2% reduction in water in the body can have symptoms of
dehydration and affect your performance in the gym. Your blood is over 90%
water. You blood is extremely important for transferring nutrients throughout
the body, as well as, removing toxins. It is necessary to drink half our weight in
ounces of water each day. I am a 210lb guy so I need to drink 105oz or a little
less than a gallon.
Drinking Alcohol
I don’t care if you get banged up on the weekends but your body does. Alcohol
has a lot of negative effects on your body, health, brain, and workouts. I’m not
going to jump on a soapbox about it but here is a list of how drinking limits
your results.
• Negatively effects protein synthesis – Alcohol slows the process of amino
acids turning into muscle by 20%. This means less muscle. This is not
good.
• Lowers testosterone and increases estrogen – Testosterone is extremely
important for building muscle.
• It causes dehydration – Your kidneys must filter very large amounts of
water to break down the alcohol. As we learned above, water is crucial to
•
•
•
our muscles and performance. Ever tried working out after a night of
drinking? It probably wasn’t your best workout.
Depletes your body of vitamins and minerals- Consuming alcohol causes
vitamins A,C, the B’s, calcium, zinc, and phosphorus to be drained at
rapid rates. Vitamins and minerals are important for every chemical
process in the body.
Increased fat storage- 7 empty calories per gram.
Halts fat burning – Your liver plays an important role in burning fat. Your
liver is also responsible for detoxifying your body. When you consume
alcohol, your liver stops burning fat and immediately starts working to
remove the toxic alcohol from your body.
Follow The Program
The best program in the world doesn’t work if you don’t follow it. In Project
Shredded and the bonus guides I am giving you all the tools to get a Shredded
physique…all you have to do is swing the hammer. Be consistent. Be unwilling
to accept defeat. There will be days you will be sore, tired, busy, (insert your
excuse here)…but don’t let that derail you from your goal and adherence to the
program. I have arranged the program into a 4-day split that will hit your entire
body in 3 days and a metabolically demanding, calorie burning, fat blasting 4th
day. Every 5th day is a recovery day. These Recovery Day’s are not counted in
the 28 days. You will train each of the following splits 7 times during the
program, each workout will be completely different than the prior week, but
they will all conform to the same goal–getting you Shredded!
Upper Body – Push – This day we will be working the upper body with
pushing exercises focusing on the chest, shoulders and triceps.
Upper Body – Pull – This day we will be working the upper body with pulling
exercises focusing on the back, rear delts, and biceps.
Legs- This day we will be working on the quads, hamstrings, glutes, calves.
Metabolics – This day we will focus on highly metabolic and full body
exercises to increase the heart rate, burn a lot of calories, and increase our
body’s ability to burn fat. These days will be some of the most difficult training
sessions.
Believe in Yourself!
No great success was every achieved by someone who didn’t think they could
do it. And no great physique will be built unless you believe you can do it. You
believe you can. You already invested in yourself and your body enough to buy
Project Shredded. If you didn’t think you could do it you would just be wasting
money. I think you can do it. Scratch that…I KNOW you can do it! I’ve seen
people from all walks of life and in every body shape achieve great results
through relentless hard work and sticking to their exercise and nutrition plans.
“Whether you think you can, or you think you can't--you're right.” ― Henry Ford
Follow this program to the letter and you have no choice but to be shredded by
the end. Now keep in mind this isn’t a miracle program that will take you from
250lbs of fat to 185lbs with a 6-pack in 28 days, but EVERYONE that follows the
program will be much better off after 28 days then where they started.
This isn’t going to work unless you do. So let’s get to work…
Day 1 - Upper Body - Push
QOTD: “A Journey of a thousand miles begins with a single step.” – Lao Tsu
Workout:
Superset 1
Incline Bench Press – 5 Sets-Reps: 12,10,10,8,8
Burpees – 4 Sets-Reps:15
Dips (weighted or assisted) - 5 Sets– Reps: 12,10,10,8,8
DB Lateral Raise –4 Sets- Reps: 12,10,10,8
Rest 30-60 Seconds
Superset 2
Military Press – 5 Sets -Reps: 12,10,10,8,8
High Knees – 4 Sets-Reps:50
Close Grip Bench Press – 5 Sets-Reps: 12,10,10,8,8
Seated Cable Fly – 4 Sets-Reps: 12,10,10,8
Rest 30-60 Seconds
Superset 3
Bench Press – 5 Sets-Reps: 12,10,10,8
Tuck Jump – 4 Sets-Reps:15
DB Shrug- 4 Sets-Reps: 12,10,10,8
Cable Rope Pull Down -4 Sets- Reps: 12,10,10,8
Rest 30-60 Seconds
Superset 4
Decline Bench Press - 4 Sets-Reps: 12,10,10,8
DB Front Raise - 4 Sets-Reps: 12,10,10,8
Straight Bar Press-down – 4 Sets-Reps: 12,10,10,8
Plank to Press to Pushup –4 Sets-Reps: 60 Seconds
Rest 30-60 Seconds
Finisher – 2 Sets of Pushups to Failure (rest 2 minutes between sets)
Day 2 – Metabolic Conditioning
QOTD: "If you're capable of sending a legible text message between sets, you
probably aren't working hard enough." - Dave Tate
Workout:
Superset 1 – 5 Rounds
DB Thrusters – Reps: 20
Mountain Climbers – Reps: 50
Ball Slams – Reps 20
Rest 30-60 Seconds
Superset 2 – 5 Rounds
Squat Jump Pull Up – Reps: 15
Alternating Jumping Lunges – Reps: 20
Wall Balls – Reps:20
Rest 30-60 Seconds
Superset 3 – 5 Rounds
Tuck Jumps – Reps: 15
Plyo-Pushups – Reps: 15
Burpees – Reps: 15
Rest 30-60 Seconds
Day 3 – Upper Body – Pull
QOTD: “You’ve got to block out all distractions when you train. Your focus has
to be 100% into the rep. You’ve got to get into a zone. You know you’re in the
zone when guys in the gym look you in the eye and then quickly turn away
’cause they see the fire. You’ve got to be all business.” - Mike Matarazzo
Workout:
Superset 1
Pull-ups (weighted or assisted)– 5 Sets-Reps:12,10,10,8,8
Barbell Ab Rollout to Deadlift –4 Sets- Reps:15
Barbell Curl – 5 Sets-Reps: 12,10,10,8,8
Squat Jump 180 – 4 Sets-Reps: 15
Rest 30-60 Seconds
Superset 2
T-Bar Row – 5 Sets-Reps: 12,10,10,8,8
Burpees - 4 Sets-Reps:15
DB Alternating Curl -4 Sets- Reps: 12,10,10,8
Face Pull - 4 Sets-Reps: 12,10,10,8
Rest 30-60 Seconds
Superset 3
Chin ups (weighted or assisted) - 5 Sets-Reps: 12,10,10,8,8
Ball Slams- 4 Sets-Reps:20
DB Hammer Curl – 4 Sets-Reps: 12,10,10,8
Dumbbell Pullover - 4 Sets-Reps: 12,10,10,8
Rest 30-60 Seconds
Superset 4
Seated Cable Row - 5 Sets-Reps: 12,10,10,8,8
KB Swing –5 Sets- Reps:20
Reverse Barbell Curl - 4 Sets-Reps: 12,10,10,8
DB Rear Delt Fly - 4 Sets-Reps: 12,10,10,8
Rest 30-60 Seconds
Finisher – 50 Lat Pull-downs
Day 4 – Legs
QOTD: “Each workout is like a brick in a building, and every time you go in
there and do a half-ass workout, you’re not laying a brick down. Somebody else
is.” – Dorian Yates
Workout:
Superset 1
Barbell Squat -5 Sets- Reps: 12,10,10,8,8
Standing Calf Raise (Straight) -4 Sets- Reps:15
Rest 30-60 Seconds
Superset 2
DB Walking Lunges - 5 Sets-Reps: 12,10,10,8
Seated Calf Raise - 5 Sets-Reps:15
Mountain Climbers – 4 Sets-Reps:50
Rest 30-60 Seconds
Superset 3
Straight Leg Deadlift -5 Sets- Reps: 12,10,10,8,8
Wall Sit – 4 Sets- Reps: 60 Seconds follow immediately by:
Squat Jump Pull-up– 4 Sets-Reps:15
Rest 30-60 Seconds
Superset 4
Weighted Hip Bridge -5 Sets- Reps: 12,10,10,8,8
Quad Extension - 4 Sets-Reps: 12,10,10,8
Seated Calve Raise (Straight Leg)- 5 Sets-Reps: 15
Alternating Jumping Lunges – 4 Sets-Reps: 12 each
Rest 30-60 Seconds
Finisher -Quad Extension Drop Set – Do the heaviest weight you can do for 10
repetitions, then lower the weight by 10lbs and do 10 more, continue until
there is no more weight.
RECOVERY DAY – Stretch, Foam Roll, Nap, Massage, Walk, Yoga
Day 5 – Upper Body – Push
QOTD: “The best activities for your health are pumping and humping.” –
Arnold Schwarzenegger
Workout:
Superset 1
DB Incline Press - 5 Sets-Reps: 12,10,10,8,8
Rowing Machine –5 Sets- 250m
Skull Crusher – 4 Sets-Reps: 12,10,10,8
Cable Lateral Raise 4 Sets-- Reps: 12,10,10,8
Rest 30-60 Seconds
Superset 2
DB Shoulder Press - 5 Sets-Reps: 12,10,10,8,8
Ball Slams – Reps: 4x20
Seated Cable Press Crossover - 5 Sets-Reps: 12,10,10,8,8
Cable Kickback -4 Sets- Reps: 12,10,10,8
Rest 30-60 Seconds
Superset 3
Decline Bench Press - 4 Sets-Reps: 12,10,10,8
Box Jumps – 4 Sets-Reps:15
Barbell Front Raise -4 Sets- Reps: 12,10,10,8
Triceps Pushups (weighted) -4 Sets- Reps: 12,10,10,8
Rest 30-60 Seconds
Superset 4
KB Incline Press – 5 Sets-Reps: 15 sit up right into:
KB Swings –5 Sets- Reps:20
Underhand Straight Bar Press-down - 4 Sets-Reps: 12,10,10,8
DB Lateral Raise– 4 Sets-Reps: 12,10,10,8
Rest 30-60 Seconds
Finisher – 2 sets of Tricep Pushups to Failure (rest 2 minutes between)
Day 6 – Metabolic Conditioning
QOTD: “Everybody wants to be a bodybuilder, but don’t nobody
wanna lift no heavy ass weight.” – Ronnie Coleman
Workout – Treadmill and Kettlebell
.25 Miles on Incline 3
KB Swings -27
Burpees - 27
.5 Miles on Incline 6
KB Swings -24
Burpees – 24
.25 Miles on Incline 9
KB Swings -21
Burpees – 21
.25 Miles on Incline 6
KB Swings – 18
Burpees -18
.5 Miles on Incline 3
KB Swings – 15
Burpees – 15
.5 Miles on Incline 6
KB Swings -12
Burpees – 12
.25 Miles on Incline 9
KB Swings -9
Burpees- 9
Day 7 – Upper Body – Pull
QOTD: “To feel strong, to walk amongst humans with a tremendous feeling of
confidence and superiority is not at all wrong. The sense of superiority in bodily
strength is borne out by the long history of mankind paying homage in folklore,
song and poetry to strong men”. – Fred Hatfield
Workout:
Superset 1
Chin up (weighted or assisted) - 5 Sets-Reps: 12,10,10,8,8
Wall Balls – 5 Sets-Reps:20
Barbell Curl - 5 Sets-Reps: 12,10,10,8,8
Rear Delt Barbell Row- 5 Sets-Reps: 12,10,10,8,8
Rest 30-60 Seconds
Superset 2
Lat Pull-down -5 Sets- Reps: 12,10,10,8,8
Plyo-Pushups –5 Sets- Reps:15
DB Hammer Curl - 5 Sets-Reps: 12,10,10,8,8
Straight Arm Pull-down- 5 Sets- Reps: 12,10,10,8
Rest 30-60 Seconds
Superset 3
Seated Wide Grip Cable Row - 4 Sets- Reps: 12,10,10,8
Inchworms – 4 Sets-Reps: 12
DB Incline Curl - 4 Sets-Reps: 12,10,10,8
Cable Rear Delt Fly- 4 Sets-Reps: 12,10,10,8
Rest 30-60 Seconds
Superset 4
Underhand Lat Pull-down - 4 Sets-Reps: 12,10,10,8
Single Arm DB Snatch – 4 Sets-Reps: 15 each
Headbangers – 4 Sets- Reps: 15
DB Row - 4 Sets-Reps: 12,10,10,8
Rest 30-60 Seconds
Finisher – 25 Squat Jump Pull-ups
Day 8 – Legs
QOTD: “Don’t have $100.00 shoes and a 10 cent Squat” – Louie Simmons
Workout
Superset 1
Deadlift - 5 Sets-Reps: 12,10,10,8,8
Standing Calf Raises (Toes In) –5 Sets-Reps:15
Rest 30-60 Seconds
Superset 2
Goblet Squat -5 Sets- Reps: 12,10,10,8,8
Laying Hamstring Curl - 4 Sets-Reps: 12,10,10,8
Mountain Climbers – 4 Sets-Reps: 50
Seated Calf Raise (Toes Out)- 4 Sets-Reps:15
Rest 30-60 Seconds
Superset 3
Stationary Lateral DB Lunges -4 Sets- Reps: 12,10,10,8 each
Swiss Ball Hamstring Curl - 4 Sets-Reps: 12
Runners Jumps – 4 Sets-Reps: 12 each
Leg Press Calve Raise (Straight)–4 Sets-Reps:15
Rest 30-60 Seconds
Superset 4
Split Squat - 5 Sets-Reps: 12,10,10,8,8
Weighted Hip Bridge -4 Sets- Reps: 12,10,10,8
Bear Crawls – 4 Sets- Reps: 20 Yards
Jump Rope- 4 Sets- Reps: 200 Jumps
Rest 30-60 Seconds
Finisher – Incline Treadmill Sprints – Put treadmill on incline of 12 and sprint as
fast as possible for 60 seconds. Walk 60 seconds. Sprint 60 seconds. 5 total
sprints.
RECOVERY DAY– Stretch, Foam Roll, Nap, Massage, Walk, Yoga
Day 9 – Upper Body – Push
QOTD: "If a man tells you he doesn't lift because he doesn't want to get too
bulky, then his testicles have been removed." - Paul Carter
Workout:
Superset 1
Military Press - 5 Sets-Reps: 12,10,10,8,8
High Knees – 4 Sets-Reps: 50
Bench Press - 5 Sets-Reps: 12,10,10,8,8
Triceps Pushups (weighted) – 4 Sets-Reps:15
Rest 30-60 Seconds
Superset 2
Incline Bench Press - 5 Sets-Reps: 12,10,10,8,8
Runners Jumps – 4 Sets-Reps: 12 each
DB Lateral Raise - 4 Sets-Reps: 12,10,10,8
Cable Rope Overhead Pull-down -4 Sets- Reps: 12,10,10,8
Rest 30-60 Seconds
Superset 3
Single Arm Landmine Press - 4 Sets-Reps: 12,10,10,8 each
Ball Slams –4 Sets- Reps:20
Seated Cable Press Crossover (Low)- 4 Sets-Reps: 12,10,10,8
Straight Bar Press-down - 4 Sets-Reps: 12,10,10,8
Rest 30-60 Seconds
Superset 4
Arnold Press - 4 Sets-Reps: 12,10,10,8
Tuck Jumps – 4 Sets-Reps:15
Seated Cable Fly -4 Sets- Reps: 12,10,10,8
Cable Single Arm Underhand Pull-down - 4 Sets-Reps: 12,10,10,8
Rest 30-60 Seconds
Finisher – 50 reps Bench Press – Take a weight about 50% of what your
normally use for a set of 10 and do 50 repetitions with as little rest as possible.
Day 10 – Metabolic Conditioning
QOTD: “The only easy day was yesterday” – Navy SEALS
Workout:
Superset 1 – 4 Rounds
DB Thrusters –Reps:15
Plyo-Pushups – Reps:15
Mountain Climbers – Reps: 50
Jumping Jacks – Reps:50
Burpees – Reps:10
Rest 60 Seconds
Superset 2 – 4 Rounds
Wall Balls – Reps:20
Ball Slams – Reps:20
Ball Toe Touches – Reps: 50
Box Jumps – Reps:10
Rest 60 Seconds
Superset 3 – 4 Rounds
Bear Crawls – Reps:20yards
Alternating Jumping Lunges – Reps:20
Runners Jumps – Reps:10 each
KB Swings – Reps:20
Rest 60
Finisher: Treadmill Intervals-8 Rounds
Sprint 60 Seconds
Walk 30 Seconds
Day 11 – Upper Body – Pull
QOTD: "Biceps are like ornaments on a Christmas tree." - Ed Coan
Workout:
Superset 1
Pull-up (weighted or assisted)– 5 Sets-Reps: 12,10,10,8,8
Burpees – 4 Sets-Reps:15
DB Hammer Curl - 5 Sets-Reps: 12,10,10,8,8
Face Pull -4 Sets- Reps: 12,10,10,8
Rest 30-60 Seconds
Superset 2
DB Row - 5 Sets-Reps: 12,10,10,8,8
Squat Jump 180 –4 Sets- Reps:15
Close Grip Barbell Curl -5 Sets- Reps: 12,10,10,8,8
Seated Rear Delt Row - 4 Sets- Reps: 12,10,10,8
Rest 30-60 Seconds
Superset 3
Underhand Lat Pull-down- 5 Sets-Reps: 12,10,10,8,8
Mountain Climbers – 4 Sets-Reps:50
Straight Bar Cable Curl -4 Sets- Reps: 12,10,10,8
Tuck Jumps 4 Sets-Reps:50
Rest 30-60 Seconds
Superset 4
Underhand Barbell Row -5 Sets-Reps: 12,10,10,8,8
Squat Kicks – 4 Sets-Reps: 20
Headbangers - 4 Sets-Reps: 15
Squat Jump Pull-up – 4 Sets-Reps: 15
Rest 30-60 Seconds
Finisher- DB Hammer Curls Run the Rack – Start at the heaviest weight you can
do for 5 reps. Go to failure. Move down 5lbs. Go to failure. Continue all the way
down to the 5lb DBs.
Day 12 – Legs
QOTD: "Most champions are built by punch the clock workouts rather than
extraordinary efforts." - Dan John
Workout
Superset 1
Barbell Squat -5 Sets-Reps: 12,10,10,8,8
Seated Calve Raise (Toes In) –4 Sets- Reps: 15
Ball Slams – 4 Sets-Reps:15
Rest 30-60 Seconds
Superset 2
Romanian Deadlift -5 Sets-Reps: 12,10,10,8,8
Single Leg DB Step Up -5 Sets-Reps: 12,10,10,8,8
Leg Press Calve Raise (Straight) – 4 Sets-Reps: 15
Inchworms – 4 Sets-Reps:15
Rest 30-60 Seconds
Superset 3
Alternating DB Reverse Lunges -4 Sets-Reps: 12,10,10,8
Weighted Hip Bridge -4 Sets-Reps: 12,10,10,8
Standing Calve Raise (Toes Out) – 4 Sets-Reps:15
KB Swings – 4 Sets-Reps:15
Rest 30-60 Seconds
Superset 4
Quad Extension -4 Sets-Reps: 12,10,10,8
Seated Hamstring Curl -4 Sets-Reps: 12,10,10,8
Standing Calve Raise (Straight) –4 Sets- Reps: 15
Rest 30-60 Seconds
Finisher- “Bring Sally Down” Squat Challenge – Put on the song “Flower” by
Moby and every time the song says “Bring Sally Down” you go to the bottom of
a squat position and hold it until the song says “Bring Sally Up”. You can do this
weighted or with bodyweight.
Recovery Day – Stretch, Foam Roll, Nap, Massage, Walk, Yoga
Day 13 – Upper Body – Push
QOTD: "If you think lifting weights is dangerous, try being weak. Being weak is
dangerous." - Bret Contreras
Workout
Superset 1
DB Incline Press -5 Sets-Reps: 12,10,10,8,8
Barbell Shrug – 4 Sets-Reps:15
Dips (weighted or assisted) -5 Sets-Reps: 12,10,10,8,8
Rowing Machine – 4x250m
Rest 30-60 Seconds
Superset 2
DB Chest Press -5 Sets-Reps: 12,10,10,8,8
Ahren’s Press - 5 Sets-Reps: 12,10,10,8,8
Cable Rope Pulldown -4 Sets-Reps: 12,10,10,8
Squat Kicks – 4 Sets-Reps: 20
Rest 30-60 Seconds
Superset 3
Landmine 2 Hand Press -5 Sets-Reps: 12
Single Arm Landmine Press -4 Sets-Reps: 12,10,10,8
Underhand Straight Bar Press-down -4 Sets-Reps: 12,10,10,8
Ball Toe Touches –4 Sets- Reps:50
Rest 30-60 Seconds
Superset 4
Close Grip Bench Press -5 Sets-Reps: 12,10,10,8
DB Fly -4 Sets-Reps: 12
Cable Lateral Raise -4 Sets-Reps: 12,10,10,8
High Knees – 4 Sets-Reps:50
Rest 30-60 Seconds
Finisher – 20 DB Shoulder Presses, 20 DB Lateral Raises, 20 DB Front Raises, 20
Rear Delt DB Row back to back with the same weight. No breaks.
Day 14 – Metabolic Conditioning
QOTD: “I have often said that it’s as complicated as you want to make it. The
mentality of ‘just pick up heavy stuff’ will only get you so far. As you improve,
your training must evolve. And a lot of guys evolve by trial and error. But that’s
extremely inefficient. If you understand the physiology of what you need and
you also understand the training effects of different means and methods, you
can then apply the right tool for the job. Less trial-and-error. More
improvement. Of course, if you’re just interested in average results, there’s no
need to put that much effort into it.” – Mike Tuchscherer
Workout
Round 1 5x
Plyo-Pushup – 15
Alternating Jumping Lunges – 20
Tuck Jumps – 15
Jumping Jacks – 50
High Knees – 50
Rest 30-60 Seconds
Round 2 5x
Box Jumps – 15
Mountain Climbers – 50
Wall Balls – 20
Inchworms – 15
Rowing Machine - 250m
Rest 30-60 Seconds
Round 3 5x
Barbell Ab Rollout to Deadlift – 15
Squat Jump 180 – 15
Single Arm DB Snatch – 15 each
KB Swings – 15
Sprint - 50m
Rest 30-60 Seconds
Day 15 – Upper Body – Pull
QOTD: "The road to nowhere is paved with excuses." - Mark Bell
Workout
Superset 1
Lat Pull-down -5 Sets-Reps: 12,10,10,8,8
Barbell Curl -5 Sets-Reps: 12,10,10,8,8
Rear Delt Barbell Row -5 Sets-Reps: 12,10,10,8,8
Jumping Jacks – 4 Sets-Reps: 50
Rest 30-60 Seconds
Superset 2
Single Arm Cobra Pull-down -5 Sets-Reps: 12,10,10,8,8
DB Incline Curl -4 Sets-Reps: 12,10,10,8
DB Rear Delt Fly -4 Sets-Reps: 12,10,10,8
Squat Jumps 180 – 4 Sets-Reps:15
Rest 30-60 Seconds
Superset 3
Seated Cable Row -5 Sets-Reps: 12,10,10,8,8
Close Grip Barbell Curls -4 Sets-Reps: 12,10,10,8
DB Pullovers -4 Sets-Reps: 12,10,10,8
Runners Jumps – 4 Sets-Reps: 10 each
Rest 30-60 Seconds
Superset 4
Underhand Lat Pull-down -4 Sets-Reps: 12,10,10,8
Ball Slams –4 Sets- Reps:15
Headbangers -4 Sets-Reps:15
Squat Jump Pull-up-4 Sets- Reps 15
Rest 30-60 Seconds
Finisher – 50 Wide Grip Seated Cable Row
Day 16 – Legs
QOTD: “The pain of discipline is nothing like the pain of disappointment” –
Justin Langer
Workout
Superset 1
Barbell Box Squat -5 Sets-Reps: 12,10,10,8,8
Straight Leg Deadlift -5 Sets-Reps: 12,10,10,8,8
Standing Calve Raise (Toes Out) – 4 Sets-Reps: 15
Single Arm DB Snatch – 4 Sets-Reps: 15 each
Rest 30-60 Seconds
Superset 2
DB Walking Lunges -5 Sets-Reps: 12,10,10,8,8
Weighted Hip Bridge -5 Sets-Reps: 12,10,10,8,8
Seated Calve Raise (Toes Out) – 4 Sets-Reps:15
Plyo-Pushups – 4 Sets-Reps:15
Rest 30-60 Seconds
Superset 3
DB Split Squat -4 Sets-Reps: 12,10,10,8
Laying Hamstring Curl -4 Sets-Reps: 12,10,10,8
Standing Calve Raise (Straight) – 4 Sets-Reps15
Wall Balls – 4 Sets-Reps:15
Rest 30-60 Seconds
Superset 4
Stationary Lateral DB Lunges -4 Sets-Reps: 12,10,10,8
Jump Rope – 4 Sets-Reps: 200 Jumps
Swiss Ball hamstring Curl -4 Sets-Reps: 12,10,10,8
Squat Kicks – 4 Sets-Reps:20
Rest 30-60 Seconds
Finisher – 10 minutes on Stairmaster level 10 or higher taking 2 steps at a time.
Recovery Day – Stretch, Foam Roll, Nap, Massage, Walk, Yoga
Day 17 – Upper Body – Push
QOTD: "Strength does not come from physical capacity. It comes from an
indomitable will." - Mahatma Gandhi
Workout
Superset 1
Bench Press – 5 Sets-Reps: 12,10,10,8,8
Skull Crusher– 4 Sets-Reps: 12,10,10,8
Barbell Shrugs – 4 Sets-Reps: 12,10,10,8
Ball Toe Touches –4 Sets- Reps:50
Rest 30-60 Seconds
Superset 2
Ahren’s Press –5 Sets- Reps: 12,10,10,8,8
Decline Bench Press – 4 Sets-Reps: 12,10,10,8
Triceps Pushups (weighted) – 4 Sets-Reps: 12,10,10,8
Box Jumps – 4 Sets-Reps:15
Rest 30-60 Seconds
Superset 3
Barbell Front Raise –4 Sets- Reps: 12,10,10,8
DB Decline Press –4 Sets- Reps:15
Cable Kickback – 4 Sets-Reps: 12,10,10,8
Squat Jump Pull Up – 4 Sets-Reps: 15
Rest 30-60 Seconds
Superset 4
KB Incline Press –5 Sets- Reps: 12,10,10,8,8
Cable Lateral Raise – 4 Sets-Reps: 12,10,10,8
Cable Single Arm Underhand Press-down – 4 Sets-Reps: 12,10,10,8
Squat Kicks –4 Sets- Reps: 20
Rest 30-60 Seconds
Finisher – Bench Press Bonanza – Put 50-65% of your 1 rep max on the bar and
take a very wide grip. Bench press to failure. Adjust to a normal shoulder width
grip and bench press to failure. Adjust to a narrow group and bench press to
failure.
Day 18 – Metabolic Conditioning
QOTD: "Nothing can stop the man with the right mental attitude from
achieving his goal; nothing on earth can help the man with the wrong mental
attitude." - Thomas Jefferson
Workout -Treadmill
Finish each .25 mile as fast as possible.
Complete 8 Rounds
60 second treadmill hand walk
.25 mile on Incline 3
15 Pushups
30 Bicycle Crunches
12 Spiderman
Start Treadmill again then 20 Squats while Treadmill is starting.
60 second treadmill hand walk
.25 on Incline 12
15 Pushups
30 Bicycle Crunches
12 Spidermans
Start Treadmill again then 20 Squats while Treadmill is starting.
Day 19 – Upper Body – Pull
QOTD: "There's more to life than training, but training is what puts more in
your life." - Brooks Kubik
Workout
Superset 1
Pull Ups (weighted or assisted) – 5 Sets-Reps: 12,10,10,8,8
DB Alternating Curl –5 Sets- Reps: 12,10,10,8,8
Seated Rear Delt Row –4 Sets- Reps: 12,10,10,8
Ball Slams – 4 Sets-Reps: 15
Rest 30-60 Seconds
Superset 2
Seated Wide Grip Cable Row – 5 Sets-Reps: 12,10,10,8,8
Single Arm DB Snatch –4 Sets- Reps: 15 each
Barbell Curl – 4 Sets-Reps: 12,10,10,8
Mountain Climbers –4 Sets- Reps: 50
Rest 30-60 Seconds
Superset 3
Underhand Lat Pull-down – 5 Sets-Reps: 12,10,10,8,8
Cable Rear Delt Fly – 4 Sets-Reps: 12,10,10,8
Straight Bar Cable Curl –5 Sets- Reps: 12,10,10,8,8
Jumping Jacks- 4 Sets-Reps: 50
Rest 30-60 Seconds
Superset 4
Underhand Barbell Row – 5 Sets-Reps: 12,10,10,8,8
Reverse Barbell Curl –4 Sets- Reps: 12,10,10,8
Straight Arm Pull-down – 4 Sets-Reps: 12,10,10,8
Barbell Ab Rollout to Deadlift – 4 Sets-Reps: 15
Rest 30-60 Seconds
Finisher – 50 Straight Arm Pulldowns
Day 20 – Legs
QOTD: "I also agree with you about the whole paralysis by analysis thing. Yes,
you have to be smart in your training, and yes, you have to think it through and
plan it -- but you also have to chalk your hands, grab the bar and lift it. That's
where so many people go wrong." - Brooks Kubik
Workout
Superset 1
Barbell Box Squat –5 Sets- Reps: 12,10,10,8,8
Standing Calve Raises (Straight) - 4 Sets-Reps: 15
Rest 30-60 Seconds
Superset 2
Deadlift – 5 Sets-Reps: 12,10,10,8,8
Runners Jumps – 4 Sets-Reps: 12 each
Seated Calve Raise (Straight) – 4 Sets-Reps: 4x15
Rest 30-60 Seconds
Superset 3
DB Walking Lunges – 5 Sets-Reps: 12,10,10,8,8
Seated Hamstring Curl – 4 Sets-Reps: 12,10,10,8
KB Swing – 4 Sets-Reps; 4x15
Rest 30-60 Seconds
Superset 4
Quad Extension – 4 Sets-Reps: 12,10,10,8
Swiss Ball Hamstring Curl –4 Sets- Reps: 15
Leg Press Calve Raise (Straight) – 4 Sets-Reps:15
Alternating Jumping Lunges – 4 Sets-Reps: 20
Rest 30-60 Seconds
Finisher – Alternating Jumping Lunges -3 sets of 60 seconds.
Recovery Day – Stretch, Foam Roll, Nap, Massage, Walk, Yoga
Day 21 – Upper Body – Push
QOTD: “Strong people are harder to kill than weak people and more useful in
general.” - Mark Rippetoe
Workout
Superset 1
Incline Bench Press - 5 Sets-Reps: 12,10,10,8,8
DB Shoulder Press – 5 Sets-Reps: 12,10,10,8,8
Dips (weighted or assisted) – 5 Sets-Reps: 12,10,10,8,8
Wall Balls – 4 Sets-Reps: 15
Rest 30-60 Seconds
Superset 2
Seated Cable Press Crossover -5 Sets- Reps: 12,10,10,8,8
DB Lateral Raise –4 Sets- Reps: 12,10,10,8
Straight Bar Press-down – 4 Sets-Reps: 12,10,10,8
High Knees – 4 Sets-Reps: 50
Rest 30-60 Seconds
Superset 3
Seated Cable Fly – 4 Sets-Reps: 4x12
Close Grip Bench Press – 4 Sets-Reps: 12,10,10,8
DB Shrug – 4 Sets-Reps: 12,10,10,8
Jump Rope – 4 Sets-Reps: 200
Rest 30-60 Seconds
Superset 4
Single Arm Resistance Band Fly – 4 Sets-Reps: 12
Landmine 2 Hand Press - 4 Sets-Reps 12
Cable Rope Overhead Pulld-own – 4 Sets-Reps: 12,10,10,8
Tuck Jumps – 4 Sets-Reps:15
Rest 30-60 Seconds
Finisher – Pushups – Wide, Normal, Triceps each to failure.
Day 22 – Metabolic Conditioning
QOTD: “Ain’t nuttin’ to it,but ta do it!” – Ronnie Coleman
Workout
Superset 1 – 5x
DB Thruster – Reps 15
Barbell Ab Rollout to Deadlift – Reps: 15
Plank to Press to Pushup– Reps: 60 seconds
Rest 30-60 Seconds
Superset 2 -5x
Wall Balls – Reps: 15
Medicine Ball Slams – Reps: 15
Burpees- Reps: 15
Rest 30-60 Seconds
Superset 3 -5x
Box Jumps – Reps: 15
Plyo- Pushups – Reps: 15
Inchworms – Reps: 15
Rest 30-60 Seconds
Day 23 –Upper Body – Pull
QOTD: “No citizen has a right to be an amateur in the matter of physical
training… what a disgrace it is for a man to grow old without ever seeing the
beauty and strength of which his body is capable.” – Socrates
Workout
Superset 1
T-bar Row – 5 Sets-Reps: 12,10,10,8,8
Mountain Climbers – 4 Sets-Reps: 50
Close Grip Barbell Curl – 5 Sets-Reps: 12,10,10,8,8
Burpees – 4 Sets-Reps: 15
Rest 30-60 Seconds
Superset 2
Single Arm Cobra Pull-down – 5 Sets-Reps: 12,10,10,8,8
Rear Delt barbell Row – 5 Sets-Reps: 12,10,10,8,8
DB Hammer Curls – 4 Sets-Reps: 12,10,10,8
Squat Jump Pull-up – 4 Sets-Reps:15
Rest 30-60 Seconds
Superset 3
DB Row – 5 Sets-Reps: 12,10,10,8,8
DB Incline Curl – 4 Sets-Reps: 12,10,10,8
Cable Rear Delt Fly –4 Sets- Reps: 12,10,10,8
Single Arm DB Snatch –4 Sets- Reps: 15 each
Rest 30-60 Seconds
Superset 4
Lat Pull-down – 5 Sets-Reps: 12,10,10,8,8
Headbangers – 4 Sets-Reps: 15
Reverse Barbell Curl – 4 Sets-Reps: 12,10,10,8
Wall Balls – 4 Sets-Reps:15
Rest 30-60 Seconds
Finisher – 3 rounds of 20 Underhand Barbell Rows to 10 Barbell Curls with no
rest between.
Day 24 – Legs
QOTD: “To keep the body in good health is a duty… otherwise we shall not be
able to keep our mind strong and clear.” – Buddha
Workout
Superset 1
Romanian Deadlift –5 Sets- Reps: 12,10,10,8,8
Alternating DB Reverse Lunges – 4 Sets-Reps: 12,10,10,8
Standing Calve Raise (Straight) – 4 Sets-Reps: 15
Rest 30-60 Seconds
Superset 2
Goblet Squat –5 Sets- Reps: 12,10,10,8,8
Weighted Hip Bridge – 5 Sets-Reps: 12,10,10,8,8
Seated Calve Raise (Toes Out) – 4 Sets-Reps: 15
Rest 30-60 Seconds
Superset 3
DB Split Squat – 4 Sets-Reps: 12,10,10,8
Laying Hamstring Curl -4 Sets- Reps: 12,10,10,8
Seated Calve Raise (Toes In) –4 Sets- Reps: 15
Burpees – 4 Sets-Reps: 15
Rest 30-60 Seconds
Superset 4
Single Leg DB Step Ups – 4 Sets-Reps: 12,10,10,8
KB Swing – 4 Sets-Reps:15
Leg Press Calve Raise (Straight) –4 Sets- Reps:15
Rest 30-60 Seconds
Finisher – 25 Squat Jumps
Recovery Day – Stretch, Foam Roll, Nap, Massage, Walk, Yoga
Day 25 – Upper Body – Push
QOTD: “People have become separated from their bodies. They are no longer
whole. I see them move from their offices to their cars and on to their suburban
homes. They stress out constantly, they lose sleep, they eat badly. And they
behave badly. Their egos run wild; they become motivated by that which will
eventually give them a massive stroke. They need the Iron Mind.” – Henry
Rollins
Workout
Superset 1
DB Incline Press – 5 Sets-Reps: 12,10,10,8,8
Cable Rope Pull-down – 4 Sets-Reps: 12,10,10,8
Barbell Shrug –4 Sets- Reps: 12,10,10,8
Tuck Jumps – 4 Sets-Reps: 15
Rest 30-60 Seconds
Superset 2
Arnold Press – 5 Sets-Reps: 12,10,10,8,8
DB Chest Press –5 Sets- Reps: 12,10,10,8,8
Underhand Straight Bar Press-down – 4 Sets-Reps: 12,10,10,8
Squat Jump 180 – 4 Sets-Reps:15
Rest 30-60 Seconds
Superset 3
Close Grip Bench Press – 5 Sets-Reps: 12,10,10,8,8
Single Arm Landmine Shoulder Press –4 Sets- Reps: 12,10,10,8
Single Arm Resistance Band Fly –4 Sets- Reps: 12,10,10,8
Ball Toe Touches –4 Sets- Reps:50
Rest 30-60 Seconds
Superset 4
KB Incline Press – 5 Sets-Reps: 12,10,10,8,8
DB Lateral Raise – 4 Sets-Reps: 12,10,10,8
Cable Kickback – 4 Sets-Reps: 12,10,10,8
Plank to Press to Pushup –4 Sets- Reps: 60 Seconds
Rest 30-60 Seconds
Finisher – 3 sets Seated Cable Crossover to Failure
Day 26 – Metabolic Conditioning
QOTD: “For me life is continuously being hungry. The meaning of life is not
simply to exist, to survive, but to move ahead, to go up, to achieve, to
conquer.” – Arnold Schwarzenegger
Workout
2 Rounds
Jump rope – Reps: 200
Rowing Machine – Reps: 250m
Bear Crawls – Reps: 20 yards
Mountain Climbers – Reps: 50
Rest 30-60 Seconds
Wall Balls – Reps: 15
Squat Jump Pullup – Reps: 15
Plyo-Pushup – Reps: 15
Jumping Jacks – Reps: 50
Rest 30-60 Seconds
Jumping Jacks – Reps: 50
Plyo-Pushup – Reps: 15
Squat Jump Pullup – Reps: 15
Wall Balls – Reps: 15
Rest 30-60 Seconds
Mountain Climbers – Reps: 50
Bear Crawls – Reps: 20 yards
Rowing Machine – Reps: 250m
Jump rope – Reps: 200
Rest 30-60 Seconds
Day 27 – Upper Body – Pull
QOTD: “When it comes to eating right and exercising, there is no ‘I’ll start
tomorrow.’ Tomorrow is disease.” – V.L. Allineal
Workout
Superset 1
Chin-ups (weighted or assisted) – 5 Sets-Reps: 12,10,10,8,8
Seated Rear Delt Row – 5 Sets-Reps: 12,10,10,8
Barbell Curl – 5 Sets-Reps: 12,10,10,8
Barbell Ab Rollout to Deadlift – 5 Sets-Reps: 15
Rest 30-60 Seconds
Superset 2
Seated Wide Grip Row – 5 Sets-Reps: 12,10,10,8,8
Cable Straight Bar Curl – 4 Sets-Reps: 12,10,10,8
Face Pull – 4 Sets-Reps: 12,10,10,8
Runners Jumps – 4 Sets-Reps:12 each
Rest 30-60 Seconds
Superset 3
Lat Pull-down – 5 Sets-Reps: 12,10,10,8,8
DB Hammer Curl – 4 Sets-Reps: 12,10,10,8
Squat Jump 180 – 4 Sets-Reps: 15
DB Rear Delt Fly – 4 Sets-Reps: 12,10,10,8
Rest 30-60 Seconds
Superset 4
DB Pullovers – 5 Sets-Reps: 12,10,10,8,8
Wall Balls –4 Sets- Reps: 15
Headbangers – 4 Sets-Reps: 15
Squat Jump Pull-up – 4 Sets-Reps: 15
Rest 30-60 Seconds
Finisher – 2 sets of 50 KB Swings
Day 28 – Legs
QOTD: “The end is in the beginning and lies far ahead.” ― Ralph Ellison
Workout
Superset 1
Barbell Squat – 5 Sets-Reps: 12,10,10,8,8
5 Second Squat Jump – 4 Sets-Reps: 15
Seated Calve Raise (Toes In) – 4 Sets-Reps: 15
Rest 30-60 Seconds
Superset 2
Straight Leg Deadlift – 5 Sets-Reps: 12,10,10,8,8
Standing Calve Raise (Toes Out) –4 Sets- Reps: 15
Stationary Lateral Lunges – 4 Sets-Reps: 12,10,10,8
Plyo- Pushups – 4 Sets-Reps: 15
Rest 30-60 Seconds
Superset 3
DB Walking Lunges – 5 Sets-Reps: 12,10,10,8,8
Weighted Hip Bridge – 5 Sets-Reps: 12,10,10,8,8
Leg Press Calve Raise (Straight)– 4 Sets-Reps: 15
Jumping Jacks – 4 Sets-Reps: 50
Rest 30-60 Seconds
Superset 4
Goblet Squat – 5 Sets-Reps: 12,10,10,8,8
Seated Hamstring Curls– 4 Sets-Reps: 12,10,10,8
Seated Calve Raise (Straight) – 4 Sets-Reps:15
Rowing Machine –4 Sets- Reps: 250m
Rest 30-60 Seconds
Finisher – Wall Sit Burpees for 5 minutes.
Sit in a Wall Sit and count to 30. Come off wall and do 10 Burpees. Repeat as
many times as you can in 5 minutes.
Congratulations you’ve completed Project Shredded!
If you stuck to the program and gave it your all then I have no doubt in my mind
that you achieved some serious results. Now get your abs to the beach and
show them off!
Send a before/after picture for a chance to win some really cool fitness gear
and to be featured on Project Shredded’s website!
If you’re like me though you’re still not satisfied and you want more. More
muscle. Burn more fat. Get more progress. That’s great! Do it again. That’s
right. Do another round of Project Shredded. Go harder. Go heavier. Raise the
intensity of the metabolic exercises. Work, work, work and work harder.
If you achieved a level of leanness you’re happy with but want more muscle go
through the Project Shredded program one more time but do all the exercises
as heavy as you can go for sets of 8.
If you’ve put on enough muscle but want more leanness than give it another go
and keep your reps high and reduce your carbs even more this month.
If you want a more customized training program I’m happy to create on just for
you. Email me at Mike@iPersonalTrainOnline.com. Mention Project Shredded
and get 50% off your first month of one on one online training.