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    NEW YEAR NEW SHRED 12 WEEK PROGRAM

    December 31, 2019



    This program is broken down into three training phases.

    • Weeks 1-4: Focus on muscular strength around main compound movements with 2 specialized training days for lagging body parts (ex. Shoulders).
    • Weeks 5-8: Focus on higher rep ranges with an increase in total training volume + 2 full-body conditioning days to build muscular endurance.
    • Weeks 9-12: Higher rep training with more super-sets to increase caloric burn and hypertrophy.

    Week 1: Monday - Upper Workout

    Pull Ups (4 second negatives to dead hang)  5 x 5-7

    Incline Barbell Bench Press (3 second negative)

    5 x 5-7

    Reverse Wide Grip Seated Cable Row  4 x 8-10
    Barbell Bent Over Reverse Row
    4 x 6-8
    Seated DB Shoulder Press ( 3 second negative)
    4 x 5-7
    EZ Bar Curl (2 second negative, 2 second curl)  3 x 6-8
    EZ Bar Skullcrusher ( 2 sec negative, 2 second press) 3 x 6-8
    Sprint Intervals (11 rounds) 1 Min Sprint
    2 Min Walk


    Week 1: Tuesday - Lower Workout

    Leg Abduction Machine  3 x 15

    Smith Machine Squat ( 3 second negative) 

    5 x 5-7
    Smith Machine Reverse Lunges
    4 x 6-8 each leg
    Single Leg Leg Press 
    3 x 6-8 each leg
    Leg Extension
    2 x 10
    Leg Curl 2 x 10
    Decline Crunch 4 x 10
    Hanging Knee Raise 4 x 10
    Treadmill Incline Powerwalk  200 Calories
    Incline Level: 10-12
    Speed: 2.7-3.0 mph


    To download the full workout program, fill out the form below.