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The 2019 Summer Shred Workout Program

This training program will obliterate fat so you can show off an improved physique.

The 2019 Summer Shred Workout Program
Per Bernal / M+F Magazine

Ready to get fit?

Start this plan
  • Goal

    Burn Fat

  • Days per week

    3

  • Type

    Cardio, Muscle Endurance, Power, Strength Training

  • Goal

    Burn Fat

  • Days per week

    3

  • Type

    Cardio, Muscle Endurance, Power, Strength Training

Each workout has relatively high repetition volume ranges and requires low to moderate weight, with a minute of rest between sets. Since there are only three workouts per week in this program, you should be sure to push yourself to virtual failure during each workout to create a substantial metabolic demand and boost overall endurance. For better results, add two or three 30-minute cardio sessions of at least 30 minutes to your weekly schedule.

The key for these types of workouts is to keep move­ment and work capacity high but rest low. In order to ensure long bouts of productive effort, weight loading should be kept fairly low as compared with a standard strength or bodybuilding program. The goal in this program is not absolute strength or hypertrophy; it’s muscular oxi­dative capacity (endurance). Since no two people are the same, customize the workout to fit your needs. If you’re missing reps in your sets, decrease the weight, and if you’re not feeling gassed at the end of your set, increase the weight.

Trainer Snapshot: Davey Fisher

Davey Fisher is a MusclePharm athlete, a fitness model, and the fitness director at the Ranch in Malibu, CA. This program is adapted from his 12-week cutting program.

    • BIRTH DATE: Sep. 24, 1990
    • HEIGHT: 6’2″”
    • WEIGHT: 194 lbs.
    • RESIDENCE: Santa Monica, CA
    • INSTAGRAM: @daveyfisher

 

The Plan

  • Goal

    Burn Fat

  • Days per week

    3

  • Type

    Cardio, Muscle Endurance, Power, Strength Training

Summer Shred Workouts

Sample Weekly Split

  • Day 1

    Upper Body Push

    --

    10

    Yes

    Upper Body Push

  • Day 2

    Cardio

    --

    --

    No

    Cardio

    Perform at least 30 minutes of cardio.

  • Day 3

    Lower Body

    --

    9

    Yes

    Lower Body

  • Day 4

    Rest

  • Day 5

    Upper Body Pull

    --

    12

    Yes

    Upper Body Pull

  • Day 6

    Cardio

    --

    --

    No

    Cardio

    Perform at least 30 minutes of cardio.

  • Day 7

    Cardio

    --

    --

    No

    Cardio

    Perform at least 30 minutes of cardio.