Workout Plans
  • Goal: Burn Fat
  • Skill level: Intermediate
  • Duration: 4 Weeks
  • Days per week: 5
M&F New Year Emergency Shred thumbnail
Jessica Pitcher (videographer)
Jessica Pitcher (videographer)

Use this 2- to 4-week high-intensity training plan and be leaner within a month.

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Program Overview

Emergency Shred is a five-days-a-week plan consisting of two broad methodologies intertwined throughout: hypertrophy training (HT) and metabolic conditioning (MC). With HT, you’ll be doing staple mass-builders for all major muscle groups with moderate rep counts (sets from 5 to 14 reps). You’ll also be following a bodybuilding-style training split, focusing on 2 to 3 muscle groups per hypertrophy workout on four of the five days. MC workouts will be performed in all sessions, similar to CrossFit “metcons,” utilizing compound, functional movements at high intensities.

“The combination of hypertrophy and metabolic training is the best of all worlds,” says Bill Shiffler, owner of CrossFit Renaissance. “You get the muscles that ‘show’ and the muscles that ‘go.’ Building muscle and maintaining a higher level of lean body mass helps increase your basal metabolic rate (the rate at which your body burns calories). The metabolic conditioning workouts further stoke the fat-burning fire, providing the best return on your time investment in terms of cardio.”

The length of the Emergency Shred program depends on your sense of urgency. If you’re lacking long-term bandwidth and/or patience, hit it hard for two weeks (Weeks 1 and 2) before settling back into your regular, perhaps less frequent, training routine. But if you can swing it, complete all four weeks, as Weeks 3 and 4 are slightly more advanced than the first two. This’ll help you successfully avert your New Year’s crisis.

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Phase 1

Week 1

  • Day 1 Legs HT + Chest MC Start
  • Day 2 Shoulders HT + Back MC Start
  • Day 3 Rest Day Start
  • Day 4 Non-specific MC Start
  • Day 5 Chest & Triceps HT + Leg MC Start
  • Day 6 Back & Bis HT + Non-Specific MC Start
  • Day 7 Rest Day Start

Week 2

  • Day 8 Legs HT + Chest MC Start
  • Day 9 Shoulders HT + Back MC Start
  • Day 10 Rest Day Start
  • Day 11 Non-specific MC Start
  • Day 12 Chest & Triceps HT + Leg MC Start
  • Day 13 Back & Bis HT + Non-specific MC Start
  • Day 14 Rest Day Start

Phase 2

Week 3

  • Day 15 Legs HT + Chest MC Start
  • Day 16 Shoulders, Bis & Tris HT + Back MC Start
  • Day 17 Rest Day Start
  • Day 18 Non-specific MC Start
  • Day 19 Back HT + Leg MC Start
  • Day 20 Chest HT + Shoulder MC Start
  • Day 21 Rest Day Start

Week 4

  • Day 22 Legs HT + Chest MC Start
  • Day 23 Shoulders, Bis & Tris HT + Back MC Start
  • Day 24 Rest Day Start
  • Day 25 Non-specific MC Start
  • Day 26 Back HT + Leg MC Start
  • Day 27 Chest HT + Shoulder MC Start
  • Day 28 Rest Day Start
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