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Elliot BurtonElliot Burton
/The Shred Plan
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The Shred Plan

8 weeks

This program has been created for those who are looking to lean down, whilst still maintaining solid size and strength. I'd also recommend including 20-40 mins of steady state cardio 2/3 times per week on top of this. Push,... more

shred
fat loss
gym workout
build muscle

Workouts (40)

W1/D1 Push
4.8
16
W1/D2 Pull
4.8
11

FAQ

Who are these workouts for (skill-level)?
Any one from beginner to intermediate can follow these workouts. There are a whole range of different movements for all different skill levels, but every exercises comes with a demonstration video so you can learn it in no time at all, even if it's an exercise you've never heard of before!
How do I know what weight I should be using?
It's really important that you get a grasp on where you're at with your strength as quickly as possible so that you can ensure that you're using the right weights for your workouts. A good way to do this is to implement 2-3 build up sets before your working sets to get to the weight that is most suitable for you at that time. A few important things to note with the rep ranges set in your workout plan. First, you will see a combination of both strength and hypertrophy based rep ranges. A general rule of thumb is that if you're operating in the strength rep ranges you want to be aiming for 80% + of your 1 rep max and ensuring you get 2-3 minutes rest between sets. For hypertrophy you want to be aiming for 65-75% of your 1 rep max and ensuring you get approx 90-120s rest between sets. Here's a more detailed breakdown of weight to use depending on the rep range: STRENGTH: 3 - aim to use 90% of your 1 rep max 4-5 - aim to use 85% of your 1 rep max 6-7 - aim to use 80% of your 1 rep max HYPERTROPHY: 8-9 - aim to use 65-75% of your 1 rep max 10-12 - aim to use 60-65% of your 1 rep max
Do I need to follow a specific diet to see results?
Head over to the insights tab to see how you can set up your nutrition depending on your goals.

FAQ

Who are these workouts for (skill-level)?
Any one from beginner to intermediate can follow these workouts. There are a whole range of different movements for all different skill levels, but every exercises comes with a demonstration video so you can learn it in no time at all, even if it's an exercise you've never heard of before!
How do I know what weight I should be using?
It's really important that you get a grasp on where you're at with your strength as quickly as possible so that you can ensure that you're using the right weights for your workouts. A good way to do this is to implement 2-3 build up sets before your working sets to get to the weight that is most suitable for you at that time. A few important things to note with the rep ranges set in your workout plan. First, you will see a combination of both strength and hypertrophy based rep ranges. A general rule of thumb is that if you're operating in the strength rep ranges you want to be aiming for 80% + of your 1 rep max and ensuring you get 2-3 minutes rest between sets. For hypertrophy you want to be aiming for 65-75% of your 1 rep max and ensuring you get approx 90-120s rest between sets. Here's a more detailed breakdown of weight to use depending on the rep range: STRENGTH: 3 - aim to use 90% of your 1 rep max 4-5 - aim to use 85% of your 1 rep max 6-7 - aim to use 80% of your 1 rep max HYPERTROPHY: 8-9 - aim to use 65-75% of your 1 rep max 10-12 - aim to use 60-65% of your 1 rep max
Do I need to follow a specific diet to see results?
Head over to the insights tab to see how you can set up your nutrition depending on your goals.