{"id":13538,"date":"2023-01-26T08:38:14","date_gmt":"2023-01-26T08:38:14","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=13538"},"modified":"2025-06-19T11:31:46","modified_gmt":"2025-06-19T11:31:46","slug":"8-week-shred-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/8-week-shred-workout-plan-with-pdf","title":{"rendered":"8 Week Shred Workout Plan to Get Strong &amp; Scupted (with PDF)"},"content":{"rendered":"\n<p>Building a strong and shredded physique requires proper nutrition, a little discipline, as well as a well-designed workout plan.<\/p>\n\n\n\n<p>Nutrition is something that highly differs from one person to another, but a good exercise plan can work for many.<\/p>\n\n\n\n<p>In this article, I&#8217;ll hand you an ultimate 8-week workout plan that can help you build a strong, aesthetic, and shredded body.<\/p>\n\n\n\n<p>I&#8217;ll also share nutritional tips for cutting fat and achieving a ripped body. So, let&#8217;s get started.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program<\/strong> <strong>Description<\/strong><\/h2>\n\n\n\n<p>When I wanted to lose weight and build an athletic physique, I created this 8-week shred workout plan that includes <a href=\"https:\/\/thefitnessphantom.com\/2-hour-cardio-and-strength-workout-plan-pdf\" data-type=\"post\" data-id=\"5739\" target=\"_blank\" rel=\"noreferrer noopener\">cardio and strength training<\/a>.<\/p>\n\n\n\n<p>This program involves training for 60-120 minutes a day, 5-6 times weekly, focusing on strength and cardio on the same day for 4 weeks and alternating days for the rest period.<\/p>\n\n\n\n<p>It is great for <a href=\"https:\/\/thefitnessphantom.com\/6-week-full-body-workout-plan\" data-type=\"post\" data-id=\"8208\">building strength and lean mass<\/a> while cutting body fat.<\/p>\n\n\n\n<p>I followed this program for a couple of months and got decent results. It helped me increase my strength and endurance, and improved my muscle definition.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/8-Week-Shred-Program-Results.jpg\" alt=\"8 Week Shred Program Results\" class=\"wp-image-13562\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/8-Week-Shred-Program-Results.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/8-Week-Shred-Program-Results-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/8-Week-Shred-Program-Results-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/8-Week-Shred-Program-Results-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">8-week shred workout program result<\/figcaption><\/figure>\n<\/div>\n\n\n<p>That&#8217;s why I&#8217;ve decided to share this routine with all my readers. Although this program is a couple of years old, it can still yield the best results.<\/p>\n\n\n\n<p>It is an easy-to-follow and effective plan to help you achieve a sturdy and athletic physique. <\/p>\n\n\n\n<p>Focusing on proper training and a good diet will also help you accomplish decent results.<\/p>\n\n\n\n<p>If you find the routine helpful, download the free PDF file at the bottom of this article.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>8-Week Shred Workout Plan to Build a Strong &amp; Sculpted Body<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/8-week-shred-workout-plan-summary.jpg\" alt=\"8 week shred workout plan summary\" class=\"wp-image-13563\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/8-week-shred-workout-plan-summary.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/8-week-shred-workout-plan-summary-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/8-week-shred-workout-plan-summary-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/8-week-shred-workout-plan-summary-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Weeks 1 &amp; 2 &#8211; Weight Training &amp; Cardio Alternate Day<\/li>\n\n\n\n<li>Weeks 3 &amp; 6 &#8211; Cardio and Weight Same Day<\/li>\n\n\n\n<li>Weeks 7 &amp; 8 &#8211; Cardio and Weight Alternate Day<\/li>\n<\/ul>\n\n\n\n<p><strong>Please note:<\/strong> It\u2019s best to perform some&nbsp;cardio exercises before lifting weights to increase your blood flow and get your muscles ready. For example, you can jog, do some&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">bodyweight cardio exercises<\/a>, or lift light weights for five minutes.<\/p>\n\n\n\n<p><strong>Intensity: Train at your own pace, but keep it challenging.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Weeks 1 &amp; 2 &#8211; Weight &amp; Cardio on Alternate Days<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211; Chest, Shoulders, &amp; Triceps<\/li>\n\n\n\n<li>Day 2 &#8211; Low Intensity Cardio<\/li>\n\n\n\n<li>Day 3 &#8211; Back, Shoulders, &amp; Biceps<\/li>\n\n\n\n<li>Day 4 &#8211; Medium Intensity Cardio<\/li>\n\n\n\n<li>Day 5 &#8211; Legs and Abs<\/li>\n\n\n\n<li>Day 6 &#8211; High Intensity Interval Cardio<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Weight Training (Chest, Shoulders, &amp; Triceps)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><th>Sets<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Incline Hammer Strength Press<\/td><td>10-12<\/td><td>4<\/td><td>Chest<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#15_Smith_Machine_Flat_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">SM Flat Bench Press<\/a><\/td><td>12-15<\/td><td>3<\/td><td>Chest<\/td><\/tr><tr><td>Seated Pec Fly<\/td><td>8-10<\/td><td>3<\/td><td>Chest<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-shoulder-exercises#1_Front_Barbell_Overhead_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead Press<\/a><\/td><td>12-15<\/td><td>3<\/td><td>Shoulder<\/td><\/tr><tr><td>Lateral Raises<\/td><td>10-12<\/td><td>3<\/td><td>Shoulder<\/td><\/tr><tr><td>Overhead Cable Extension<\/td><td>12-15<\/td><td>3<\/td><td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Cardio (LISS)<\/strong><\/h4>\n\n\n\n<p>Low-intensity steady state (LISS) is a form of cardio that is done at a low to moderate heart rate.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Cycling<\/td><td>5 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5 minutes<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-core-workout#Example_3_-_The_Ultimate_15_Minute_HIIT_Ab_Workout\" target=\"_blank\" rel=\"noreferrer noopener\">Abs Workout<\/a><\/td><td>15 minutes<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Note: <\/strong>You can jog and run at your own pace.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Weight Training (Back, Biceps, and Shoulders)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><th>Sets<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Lat Pulldown (Overhand Grip)<\/td><td>12-15<\/td><td>3<\/td><td>Back<\/td><\/tr><tr><td>Lat Pulldown (Neutral Grip)<\/td><td>12-15<\/td><td>3<\/td><td>Back<\/td><\/tr><tr><td>Seated Machine Row<\/td><td>12-15<\/td><td>3<\/td><td>Back<\/td><\/tr><tr><td>Bent-over or T-bar Row<\/td><td>12-15<\/td><td>3<\/td><td>Back<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>12-15<\/td><td>3<\/td><td>Shoulder<\/td><\/tr><tr><td>Bayesian Cabel Curls<\/td><td>12-15<\/td><td>3<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Medium Intensity (Zone 3) Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill @65-75%<\/td><td>12 minutes<\/td><td>3-minute<\/td><\/tr><tr><td>Stationary Bike @65%<\/td><td>6 minutes<\/td><td>2-minute<\/td><\/tr><tr><td>Elliptical Trainer @65%<\/td><td>6 minutes<\/td><td>2-minute<\/td><\/tr><tr><td>Punching Bag @65-75%<\/td><td>6 minutes<\/td><td>2-minute<\/td><\/tr><tr><td>Battle Rope @70-80%<\/td><td>4 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Weight Training (Legs &amp; Abs)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><th>Sets<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Hack Squat<\/td><td>12-15<\/td><td>4<\/td><td>Quads<\/td><\/tr><tr><td>Leg Press<\/td><td>12-15<\/td><td>3<\/td><td>Quads<\/td><\/tr><tr><td>Smith Machine Reverse Lunges<\/td><td>10\/side<\/td><td>3<\/td><td>Lower Body<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>10-12<\/td><td>3<\/td><td>Hamstrings<\/td><\/tr><tr><td>Lying or Seated Leg Curls<\/td><td>15-20<\/td><td>3<\/td><td>Hamstrings<\/td><\/tr><tr><td>Calf Raises<\/td><td>15-20<\/td><td>3<\/td><td>Calves<\/td><\/tr><tr><td>Kneeling Cable Crunches<\/td><td>12-15<\/td><td>3<\/td><td>Abdominals<\/td><\/tr><tr><td>Captain&#8217;s Chair Knee Raises<\/td><td>10-15<\/td><td>3<\/td><td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Cardio (HIIT)<\/strong><\/h4>\n\n\n\n<p><a href=\"https:\/\/thefitnessphantom.com\/advanced-12-week-hiit-cardio-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13046\" rel=\"noreferrer noopener\">High-intensity Interval Training (HIIT)<\/a> is an effective way to improve cardiovascular fitness and muscle endurance and help achieve a sculpted physique.<\/p>\n\n\n\n<p>A study has shown HIIT is more effective in reducing total absolute fat mass (kg) compared to traditional cardio.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_13538\"><a href=\"javascript:void(0)\"  title=\" Viana RB, Naves JPA, Coswig VS, et al. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT).&nbsp;Br J Sports Med. 2019;53(10):655-664. doi:10.1136\/bjsports-2018-099928\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_13538-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_13538-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Viana RB, Naves JPA, Coswig VS, et al. Is interval training the magic bullet for fat loss? <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30765340\/\" target=\"_blank\" rel=\"noreferrer noopener\">A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT)<\/a>.&nbsp;<em>Br J Sports Med<\/em>. 2019;53(10):655-664. doi:10.1136\/bjsports-2018-099928<\/span><\/p>\n\n\n\n<p>So, if you want to shed off excess fat and tone your physique, you can do this following workout.<\/p>\n\n\n\n<p>However, if you can&#8217;t do HIIT, perform the following exercises at your own pace.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Duration:<\/strong>&nbsp;20 minutes<\/li>\n\n\n\n<li><strong>Number of rounds:<\/strong>&nbsp;2-3<\/li>\n\n\n\n<li><strong>Rest between rounds:<\/strong> 2-4 minutes<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=IHZxspDBllE\" target=\"_blank\" rel=\"noreferrer noopener\">Ankle Hops<\/a><\/td><td>10 reps<\/td><td>15-sec<\/td><\/tr><tr><td>Mountain Climber<\/td><td>20-sec<\/td><td>30-sec<\/td><\/tr><tr><td>Jumping Jacks<\/td><td>15-sec<\/td><td>15-sec<\/td><\/tr><tr><td>Plank Jack<\/td><td>15 reps<\/td><td>15-sec<\/td><\/tr><tr><td>Squat Thrust<\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Shoulder Taps<\/td><td>10\/side<\/td><td>30-sec<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>15 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Alternate Heel Taps<\/td><td>10\/side<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/high-jump-workout-and-exercises#9_Kneeling_Squat_Jump\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling Jump<\/a><\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Flutter Kicks<\/td><td>15-sec<\/td><td>15-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Weeks 3 &amp; 6 &#8211; Cardio and Weight Same Day<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Days 1, 3 &amp; 5 &#8211; Upper Body Strength Training &amp; Cardio<\/li>\n\n\n\n<li>Days 2 &amp; 4 &#8211; Lower Body &amp; Cardio<\/li>\n\n\n\n<li>Days 6 &amp; 7: OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Upper Body Workout and Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>SM Bench Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12-15<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Military Press<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lateral Raises<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Treadmill<\/td><td>10-minute<\/td><td>1<\/td><td>2-min<\/td><\/tr><tr><td>Stationary Bicycle<\/td><td>5-minute<\/td><td>1<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Lower Body and Cardio Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/unilateral-quad-exercises#5_Front_Lunge\" target=\"_blank\" rel=\"noreferrer noopener\">Front Lunges<\/a><\/td><td>10 x 3<\/td><td>90-sec<\/td><\/tr><tr><td>Back Squat<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Press<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>15 x 3<\/td><td>90-sec<\/td><\/tr><tr><td>Cardio Abs Workout<\/td><td>15-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Upper Body Weight Training and Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Off-Block Deadlift<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>One-arm Dumbbell Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Barbell Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Treadmill<\/td><td>10-minute<\/td><td>2-min<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>10-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday &#8211; Lower Body and Cardio Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill Run<\/td><td>5-minute<\/td><td>2-min<\/td><\/tr><tr><td>Sumo Squat<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/unilateral-quad-exercises#1_Dumbbell_Step-up\" target=\"_blank\" rel=\"noreferrer noopener\">Step-up<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Hip Thrust<\/td><td>15 x 3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs#20-minutes_Triset_Abs_Workout_at_the_Gym\" target=\"_blank\" rel=\"noreferrer noopener\">Abs Workout<\/a><\/td><td>20-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Upper Body Weight Training &amp; Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Push Press<\/td><td>15 x 3<\/td><td>90-sec<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Reverse Pec Deck<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-shoulder-exercises#10_Barbell_Shoulder_Shrug\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Shrugs<\/a><\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Treadmill<\/td><td>10-minute<\/td><td>2-min<\/td><\/tr><tr><td>Jumping Rope<\/td><td>5-minute<\/td><td>2-min<\/td><\/tr><tr><td>Punching Bag<\/td><td>5-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Weeks 7 &amp; 8 &#8211; Cardio and Weight Alternate Day<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211; Chest, Quads, Calves, and Shoulders<\/li>\n\n\n\n<li>Day 2 &#8211; Cardio (Low-Intensity)<\/li>\n\n\n\n<li>Day 3 &#8211; Back, Hamstrings, and Arms<\/li>\n\n\n\n<li>Day 4 &#8211; Moderate Intensity Cardio<\/li>\n\n\n\n<li>Day 5 &#8211; Weighted Circuit Training<\/li>\n\n\n\n<li>Day 6 &#8211; Cardio (Low Intensity)<\/li>\n\n\n\n<li>Day 7 &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest, Quads, Calves, and Shoulders (Superset)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise 1<\/th><th>Exercise 1<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>12-15 DB Bench Presses<\/td><td>15-20 Back Squats<\/td><td>3<\/td><td>2-minute<\/td><\/tr><tr><td>12-15 Bent-over Cable Fly<\/td><td>10\/leg Reverse Lunges<\/td><td>3<\/td><td>2-minute<\/td><\/tr><tr><td>10-12 Overhead Press<\/td><td>15-20 Leg Extensions<\/td><td>3<\/td><td>2-minute<\/td><\/tr><tr><td>12-15 DB Lateral Raises<\/td><td>15-20 Calf Raises<\/td><td>3<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Cardio (Low-Intensity)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Low Intensity Cardio<\/td><td>20 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Cycling<\/td><td>5 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5 minutes<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Back, Hamstrings, and Arms (Superset)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise 1<\/th><th>Exercise 1<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>12-15 Lat Pulldown<\/td><td>15-20 Leg Curls<\/td><td>3<\/td><td>2-minute<\/td><\/tr><tr><td>12-15 Seated Rows<\/td><td>10-12 <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">DB Romanian DL<\/a><\/td><td>3<\/td><td>2-minute<\/td><\/tr><tr><td>10\/side Single-arm DB Row<\/td><td>15-20 Overhead Triceps Extension<\/td><td>3<\/td><td>2-minute<\/td><\/tr><tr><td>12-15 Barbell Curls<\/td><td>15-20 Triceps Pushdowns<\/td><td>3<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Moderate Intensity Cardio (MIIT)<\/strong><\/h4>\n\n\n\n<p><strong>ROUND 1<\/strong> <\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Ankle Hops<\/td><td>30-second<\/td><td>30-second<\/td><\/tr><tr><td>Jumping Jacks<\/td><td>30-second<\/td><td>30-second<\/td><\/tr><tr><td>Squat Thrust<\/td><td>10-15 reps<\/td><td>30-second<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>15-20 reps<\/td><td>30-second<\/td><\/tr><tr><td>Shoulder Taps<\/td><td>20 per side<\/td><td>30-second<\/td><\/tr><tr><td>Squat Jacks<\/td><td>20 reps<\/td><td>30-second<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>ROUND 2<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Mountain Climber<\/td><td>30-second<\/td><td>30-second<\/td><\/tr><tr><td>Kneeling Jump<\/td><td>10 reps<\/td><td>30-second<\/td><\/tr><tr><td>Plank Jacks<\/td><td>30-second<\/td><td>30-second<\/td><\/tr><tr><td>Alternate Heel Taps<\/td><td>20 per side<\/td><td>30-second<\/td><\/tr><tr><td>KB Swings<\/td><td>20 per arm<\/td><td>30-second<\/td><\/tr><tr><td>Flutter Kicks <\/td><td>30-second<\/td><td>30-second<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>ROUND 3<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Sit-ups<\/td><td>10 reps<\/td><td>30-second<\/td><\/tr><tr><td>Flutter Kicks<\/td><td>30-second<\/td><td>30-second<\/td><\/tr><tr><td>Crossbody Mt. Climber<\/td><td>30-second<\/td><td>30-second<\/td><\/tr><tr><td>Shoulder Taps<\/td><td>20 per side<\/td><td>30-second<\/td><\/tr><tr><td>Squat Jumps<\/td><td>10-12 reps<\/td><td>30-second<\/td><\/tr><tr><td>Kettlebell Swings<\/td><td>20-30 reps<\/td><td>30-second<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Weighted Circuit Training<\/strong><\/h4>\n\n\n\n<p>Perform 3-5 rounds at your own pace, but make sure it feels challenging.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Push Presses<\/td><td>8-12<\/td><\/tr><tr><td>Pop Squats<\/td><td>10-12<\/td><\/tr><tr><td>DB Shadow Boxing<\/td><td>10\/side<\/td><\/tr><tr><td>Bent-over DB Rows<\/td><td>12-15<\/td><\/tr><tr><td>KB Clean &amp; Press<\/td><td>10 per side<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>10-12<\/td><\/tr><tr><td>Mountain Climber<\/td><td>30-second<\/td><\/tr><tr><td>Forearm Plank<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Cardio (Low Intensity)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill (6-10 KMPH)<\/td><td>20 minutes<\/td><td>3-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs#30-minutes_Tri_Set_Gym_Training_For_Powerful_Core\" target=\"_blank\" rel=\"noreferrer noopener\">Triset Abs Workout<\/a><\/td><td>30 minutes<\/td><td>5-minute<\/td><\/tr><tr><td>Rowing Machine<\/td><td>10 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Basic Tips to Get the Most Out of This Program<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Increase intensity:&nbsp;<\/strong>Slowly increase the challenge by adding more reps, sets, or intensity for better results.<\/li>\n\n\n\n<li><strong>Pre-Workout Meal:&nbsp;<\/strong>Eat a snack or drink something 30 minutes to 2 hours before training to fuel your workout.<\/li>\n\n\n\n<li><strong>Post-workout meal:<\/strong> Eat high-protein foods after your workout to recover. Try 50-60 grams of protein, but ask a nutritionist for personalized advice.<\/li>\n\n\n\n<li><strong>Customize it:<\/strong> Adjust the routine to match your fitness level and goals.<\/li>\n\n\n\n<li><strong>Stay motivated:<\/strong> Routines can get boring, but stick with them to see results.<\/li>\n\n\n\n<li><strong>Drink water:<\/strong> Stay hydrated all day. Water helps you feel good, prevents injuries, and improves performance during workouts.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1750319912449\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Who is this workout plan suitable for?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>This plan is for intermediate to advanced individuals (males and females both) with some gym experience who want to burn fat, enhance muscle definition, and build strength. If you are a beginner, start with this <a href=\"https:\/\/thefitnessphantom.com\/12-week-full-body-workout-plan-with-pdf\" data-type=\"post\" data-id=\"5279\" target=\"_blank\" rel=\"noreferrer noopener\">foundational program<\/a>.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1750320069820\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>What if I can\u2019t perform certain exercises?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Substitute with accessible alternatives: Examples are:<br \/>1. Pull-Ups: Lat pulldown or resistance band pull-downs.<br \/>2. Barbell Squats: Goblet squats or bodyweight squats.<br \/>3. Deadlifts: Off Blocks, Hex Bar Deadlifts, or RDL<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1750320188716\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">What should my calorie deficit and macros look like?<\/h4>\n<div class=\"rank-math-answer \">\n\n<p><strong>Calorie Deficit:<\/strong> Aim for 300-500 calories below your Total Daily Energy Expenditure (TDEE). You can use an online TDEE calculator to track your consumption.<br \/><strong>Macros:<\/strong> 40% protein (1.6\u20132.2g\/kg body weight), 25-30% carbs, 25-30% fats. Example for an 80kg person: 160g protein, 100-120g carbs, 50-60g fats. Adjust based on progress or daily activity.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1750320591311\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Do I have to take supplements to get shredded?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Supplements help fulfil daily macro and micro nutrient needs, such as whey protein isolates provide a good quality protein source,  5g creatine is good for strength and recovery, and 200mg of coffee is good pre-workout for energy.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1750320848861\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Is this plan safe for people with prior injuries?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>I can&#8217;t say without knowing your situation. So, I recommend consulting a doctor or physical therapist before starting.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1750323955208\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>What should I do after the 8 weeks?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>If satisfied, transition to a maintenance plan with similar workouts but a balanced calorie intake. If you want to lose more fat, extend the deficit and exercise plan for 4 more weeks.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Download the 8-Week Shred Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file aligncenter\"><a id=\"wp-block-file--media-2593905c-e431-4586-aef2-1a47411517b4\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/8-week-gym-workout-plan-to-get-shredded.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">8-week-gym-workout-plan-to-get-shredded<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/8-week-gym-workout-plan-to-get-shredded.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-2593905c-e431-4586-aef2-1a47411517b4\" download>Download<\/a><\/div>\n\n\n\n<p><br><\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-16018d1d wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-background wp-element-button\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/06\/8-Workout-Plan-for-Shredded-Body.pdf\" style=\"background-color:#131111\">8-Week Body Sculpting Program (Updated)<\/a><\/div>\n<\/div>\n\n\n\n<p><br>Generally, eight weeks are not enough to build a shredded physique. However, if you have low body fat and follow a proper calorie-restricted, high-protein diet, then you may see some noticeable results with this plan.<\/p>\n\n\n\n<p>Please note that everyone&#8217;s body responds differently. So for some people, it can take three months, and for others, it can take up to six months, depending on training consistency, diet, lifestyle, and how your body responds.<\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Viana RB, Naves JPA, Coswig VS, et al. Is interval training the magic bullet for fat loss? <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30765340\/\" target=\"_blank\" rel=\"noreferrer noopener\">A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT)<\/a>.&nbsp;<em>Br J Sports Med<\/em>. 2019;53(10):655-664. doi:10.1136\/bjsports-2018-099928<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Building a strong and shredded physique requires proper nutrition, a little discipline, as well as a well-designed workout plan. Nutrition is something that highly differs from one person to another, but a good exercise plan can work for many. In this article, I&#8217;ll hand you an ultimate 8-week workout plan that can help you build &#8230; <a title=\"8 Week Shred Workout Plan to Get Strong &amp; Scupted (with PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/8-week-shred-workout-plan-with-pdf\" aria-label=\"Read more about 8 Week Shred Workout Plan to Get Strong &amp; Scupted (with PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":13565,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[405,503,111,381],"class_list":["post-13538","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-cardio","tag-strength-training","tag-weight-loss","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13538","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=13538"}],"version-history":[{"count":37,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13538\/revisions"}],"predecessor-version":[{"id":28759,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13538\/revisions\/28759"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/13565"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=13538"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=13538"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=13538"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}