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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, please use the link below.

    DOWNLOAD FULL PDF WORKOUT

     

    *THERE IS POSSIBILITY OF PHYSICAL INJURY BY USING THIS PROGRAM. BY DOWNLOADING YOU AGREE THAT YOU DO SO AT YOUR OWN RISK, AND THAT YOU ASSUME ALL RISK OF INJURY TO YOURSELF, AND AGREE TO RELEASE AND DISCHARGE MUSCLEPHARM FROM ANY AND ALL CLAIMS OR CAUSES OF ACTION, KNOWN OR UNKNOWN, ARISING OUT OF THIS PROGRAM.