Pump & Shred

Build & reveal muscle and torch body fat in 6 weeks!

This total body strength & conditioning program uses dumbbells and equipment found at most gyms so you can take these workouts on from your home, office, hotel, or fully-equipped gym. You'll learn how to train your entire body and effectively use cardio machines to get a killer burn. Great for all levels and easy to progress or modify. Let's go!

Weight Lifting, HIIT, Cardio, Core/Abs
6 weeks program 5 days/week 60-90 mins
Level:
All Levels
Location:
Gym
Weight Lifting, HIIT, Cardio, Core/Abs
6 weeks program 5 days/week 60-90 mins
Level:
All Levels
Location:
Gym
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About the Pump & Shred program

Welcome to my 6-week strength & conditioning program, Pump & Shred! You'll get strength workouts and conditioning workouts to help you shed body fat, improve muscle endurance and stamina, and improve muscle definition (aka muscle "tone"). This program uses dumbbells and cardio equipment found at most gyms or at home/hotel/apartment gyms, and will teach you how to get an amazing burn with minimal equipment. You'll need about an hour for the strength workouts, and the conditioning workouts take anywhere from 10-30 minutes so you have choices! Detailed instructions are included with each workout, but your goal is to lift as heavy as possible with good form, pushing to fatigue on every exercise and every set. If you're flying through these strength workouts in record time, you're not lifting heavy enough to see results. If you're taking 2 hours to complete these workouts, you'll need to start with lighter weights and/or cut your number of sets down to 2-3 in Week 1, adding in a set as you start to adapt. For the conditioning workouts, you should be able to get your heart rate into Zone 3 or 4 for the majority of the workout. In addition to these workouts, your cardio goal is to get 8,000-10,000 steps in daily. This can be Zone 1 or Zone 2 cardio, which is great to do on a rest day (or "non-lifting" day). You'll look and feel more fit and fabulous by the end of the 6-week program. Do this program twice back to back and you might not recognize yourself! Let's go!
  • Build & reveal muscle
  • Lose body fat
  • Improve cardio fitness
  • Improve strength
  • Build confidence in the gym
  • Hotel-friendly workouts

Strength & Conditioning Sessions

Pump & Shred: Shoulders & Abs
Pump & Shred: Shoulders & Abs
5.0
Bikini body, Strength, Bodybuilding, Abs & Core, Upper Body, All Levels, Gym
Pump & Shred: Treadmill Conditioning Speed
Pump & Shred: Treadmill Conditioning Speed
5.0
Athletic Performance, All Levels, Gym, Full Body, HIIT, Cardio
Pump & Shred: Legs
Pump & Shred: Legs
5.0
1
Bikini body, All Levels, Gym, Lower Body, Bodybuilding, Legs, Strength, Glutes
Pump & Shred: Step Mill Conditioning
Pump & Shred: Step Mill Conditioning
5.0
All Levels, Gym, HIIT, Cardio
Pump & Shred: Back & Biceps
Pump & Shred: Back & Biceps
5.0
Arms, Back, Strength, Gym, All Levels, Upper Body, Bikini body, Bodybuilding
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About Jess Clark

Coach Jess reporting for duty!

15 years of personal training, group fitness, and nutrition coaching experience goes into creating my programs designed to that help you look, feel, and perform your absolute best with the motivation, support, and knowledge you’ll need along the way! Let’s go!

Frequently asked questions

What do I need to participate?
- Access to a gym with plenty of dumbbells options for light, medium, and heavy weights, a mat, a bench, and a step or box - Cardio machines like the treadmill, step mill, rower, and ski erg - Ability to track steps - A positive attitude and dedication to the program
Who are these workouts for (skill-level)?
- The workouts are designed for all levels - Beginners: perform 3 sets of each exercise, go slow, use longer rest periods, and focus on form - Advanced: perform 4 sets of each exercise, increase weight, and reduce rest time as you progress
What’s the schedule?
- Weight training 5 times per week - Cardio conditioning 2-5 times per week (you can perform these on the same days as your weight training workouts) - 1-2 full rest days
Are there any modifications for the exercises?
- Yes! I’ve included modifications in the descriptions for each exercise. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
How will I get the best results?
- Get proper sleep (7-9 hours a night is a must) - Drink at least 2-3 liters of water daily - 8,000-10,000 steps per day
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram @jessclarkfit and use the hashtag #pumpandshred or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.

Glowing 5-Star Reviews from Satisfied Customers

Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
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/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!

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