20U 6 Weeks to Shredded Program

There are two ways you can approach this program. You choose whether you will be lifting 3x a week or 6x a week. If you want to train daily but your body needs extra time recover you can opt for 3x a week with runs or rest days on non training days. This is more than su?icient for muscle gain if you are eating enough protein (one gram per pound of body weight) and you are training hard and sleeping well.

You will be going through the WEIGHT TRAINING 3X A WEEK SPLIT or the WEIGHT TRAINING 6X A WEEK SPLIT, three times over the next six weeks.

Track the weight you are pushing for your first compound movement on each training day. If you do, you will see progress physically and mentally. (Keep in mind you still need to sleep, eat, and train well if you want this promised outcome ;)

In the work outs, if bulletin points are right next to each other, do them as a superset /circuit. If they are stand alone, you only do that exercise.

WEIGHT TRAINING 3X A WEEK SPLIT

Week one

Monday: Push Tuesday: Run or Rest Wednesday: Pull Thursday: Run or Rest Friday: Run/ or Rest Saturday: Legs
Rest
Week two
Monday: Push Tuesday: Run or Rest Wednesday: Pull Thursday: Run or Rest Friday: Run or rest Saturday: Legs Sunday: Rest

WEIGHT TRAINING 6X A WEEK SPLIT

Week one

Monday: Push Tuesday: Legs Wednesday: Pull Thursday: Push Friday: Legs Saturday: Pull Sunday: Rest Week twoMonday: Push Tuesday: Legs Wednesday: Pull Thursday: Push Friday: Legs Saturday: Pull Sunday: Rest

Supplementation: 5 grams of Creatine Liquid IV
1 teaspoon Salt CaCeine

• I am an advocate for getting gains from food and not counting on supplements.

• However, hydration the night before/before your lifts is very important.

• I would recommend consuming an electrolyte drink 30 min before with extra salt.

• Liquid IV is good, even though it lacks magnesium.

• Drinking creatine during your workout is good, or any other time throughout the day.

  You will gain a few pounds of water weight but it will be in your muscles, not your

  skin so you will feel good and look good.

• Try not to consume too much caCeine before working out because it is a

  vasoconstrictor and that will aCect your pumps at the gym. But 200mg is fine. It is also an appetite suppressor, so if you want to eat more or less, that is an important thing to keep in mind.

Push Day Week One:

Warm up:
The goal with our warm up is to get the heart beating and you ready to go hard without risking injury.
Stairmaster, treadmill, rower, are all good cardio warm ups to do. Limit to 10 min or less though.

• 2x20 – Dumbbell Overhead press

• 2x15 - Band pull aparts

• 2x10 - assisted pull ups – use the assistance! Don’t be shy to make it easy!

  Work out:

• 3x10 Incline Barbell Bench
Important note: These are real working sets. Which means you should be somewhat gassed after set number one. So you need to be primed for the first set. So with an empty bar or a bar with 10s on it, go really slow and focus on the stretch and on your technique. Then add more weight, and keep going slow on your reps. Once you really are ready for your first working set, if you get to rep 10, and you have 4 reps left in you, do 2 more reps. You can leave a little left in the tank.

Do the following 3 exercises in a circuit fashion!

• 4x12 Cable push downs

• 4x8 Upright rows

• 4x12 Push ups

• 4x8-12 Hanging leg raises / Knees to chest

• 4x10 Lateral raises – A good cue to use on this is to think about pointing your pinkies

  at the sky.

  Push day Week two:

  Warm up:
  5-10 min on a cardio machine of your choice. Do the rower if you have one though!

  Work out:

• 4x8-10 Dumbbell over head press
Get super warmed up and work up w lighter weights before you start your working sets

4x10 Incline skull crushers w/ Ex bar 4x12 reverse flys
4x8 lateral raises

4x10 dumbbell flys

Pull day week one

Warm up:
5-10 min on a cardio machine of your choice. Using a Syedee Ski Exercise Machine would be ideal if your gym has one – If not, jogging works

• 3x AMRAP assisted pull ups (as many reps as possible) – pick a level of assistance where you can do 8 or so and then push past that!

• 4x8 Ez bar curls (make sure you do a warm up round and go light on the following exercises)

• 4x12, 10, 10, 8 Bent barbell rows

• 4x14 Rope pull overs

• 4x10 Face pulls

• 3x10 Alternating dumbbell curls (if you aren’t tired)

  Pull day week two

  Warm up:
  5-10 min on a cardio machine of your choice. A assault bike is best – But if not, cardio of your choice or Stairmaster

• 5x 25, 20, 15, 10, 10 Lat pull downs – Don’t be afraid to chalk up or get straps for this. Your grip will fail on this.

• 4x6-10 Single arm rows

• 4x10 Standing hammer curls

• 4x10-14 Chest supported row

• 200 meter row

Leg day week one

Warm up:
3x 14-18 Hip abductors (you could do this on its own before you get into the dynamic warm up below)
High Knees
Butt kickers
Lunges

• 5x 15, 15, 10, 10, 15 Leg curl (as you decrease reps, increase the weight)

• 5x 14, 14, 10, 10, 6 Leg ext (as you decrease reps, increase the weight)

• 5x 6-10 slow reps Hack squats – Hack squats are the key to having great quads. Focus on the stretch you feel at the bottom of each rep

• 5x15 Calf raises – You can do calf raises and Hacks back to back if you feel like a madman, but it is not required

  Leg day week two

  Warm up:
  3x 14-18 Hip abductors (you could do this on its own before you get into the dynamic warm up below)
  High Knees
  Butt kickers
  Lunges

• 5x 14, 12, 12, 10, 10 Front squats – Set up the crash bars and be ready to go to failure on the last two sets. Your lower back might be a limiting factor on front squats though

• 4x12 Leg press

• 4x8 Barbell RDLs

• 4x10 Weighted lunges