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.