Six Week Shred: The Ultimate 6-Week Fat Loss Program

Discover a six-week fat loss plan built on a push-pull legs routine, targeting chest, triceps, shoulders, back, traps, biceps, legs, and abs, with warmups and 30–60 second rests.

Explore basic muscle anatomy from calves to lats and how quads, hamstrings, glutes, abs, pecs, and deltoids engage in common exercises like calf raises, squats, and bench press.

As you lift, keep your back straight or slightly arched, avoid rounding or swinging the weight, and anchor your elbows to concentrate the contraction on the target muscles, preventing injuries.

Explore essential gym terminology, including sets and reps, compound versus auxiliary exercises, and training techniques like supersets and drop sets, with practical examples.

Set a 500 calorie deficit by using BMR minus 500 as intake. Update macro nutrient goals in MyFitnessPal; week features easier workouts and 25 minutes of cardio with PDX materials.

Start with a quick warm up to boost flexibility and prevent injury before our workout for the day. Move through brief exercises to get ready for today’s workout.

Perform a brisk warmup including jumping jacks, 10 bodyweight squats, toe touches, 20 reverse lunges, and light dumbbell shrugs to prime the body for fat loss training.

Perform four sets of eight incline dumbbell presses on an incline bench, selecting weights you can lift for eight reps, while keeping shoulders back, back straight, and controlled throughout.

Perform four sets of ten incline chest flies with dumbbells on an incline bench, using a controlled circular motion to target the inner chest. Use a weight for 10 reps.

Learn to perform straight bar pull down with a cable, drive triceps contractions while keeping elbows anchored, control the motion, and use supersets or drop sets as auxiliary exercises.

Perform four sets of ten overhead extensions with a cable and rope to target the triceps, keeping the back straight and extending upward; use a dumbbell if no cable.

Perform four sets of eight seated military press to build shoulder strength, keep your back straight, and press the weight upward with controlled motion through all reps.

Perform four sets of ten dumbbell shoulder lateral raises with a lightweight, a slight forward lean, and a deliberate shoulder-driven push to train the shoulders.

Finish your workout with 25 minutes of cardio on treadmill, elliptical, or StairMaster, using a medium resistance to sweat and sustain the session for a larger caloric deficit.

Finish your workout with final stretches, drink water throughout the day to stay hydrated and prevent cramps, and optimize recovery with a sauna or steam room.

Begin with a quick warm-up routine to boost flexibility and prevent injury, then run through brief exercises to get ready for today’s workout.

perform a full warmup routine with jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and light dumbbell shrugs to prep for fat loss training.

Execute four sets of ten on a wide-grip lat pulldown with a bent bar, pulling to the chest with a straight back and no swinging; ideal for drop sets.

Perform a single-arm dumbbell row with four sets of ten, braced on a bench to stabilize your body, keep your back straight, and achieve a clean contraction for back development.

Perform four sets of 15 dumbbell shrugs to target the traps, using about 40 lb dumbbells, while keeping your back straight and maintaining a full range of motion.

Perform four sets of ten of an upright row with a barbell to target traps and rear deltoids, maintaining a clean range of motion and a straight back.

Perform four sets of sixteen seated alternating curls with dumbbells, using an upright bench, keeping your back straight and elbows anchored, and control the motion for each rep before resting.

Perform four sets of ten incline bench curls to target the biceps, using about 15s, with elbows kept low and planted, and controlled motion throughout.

Finish your workout with 25 minutes of cardio to boost caloric deficit and heart health. Choose treadmill, elliptical, or StairMaster at a medium resistance to sweat and sustain the duration.

Finish strong with post-workout stretches and hydration, drink water regularly, and consider a sauna or steam room to stay hydrated and prevent muscle cramps.

Start a quick warm-up routine to improve flexibility and prevent injuries before today's workout. Move through these fast exercises to get ready for the training session.

Lead an at-home warmup that includes jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and dumbbell shrugs to activate major muscle groups.

Perform four sets of 16 reps of dumbbell reverse lunges to train the legs with controlled motion and knee alignment, maintaining balance and steady weight distribution throughout.

Perform four sets of ten leg extensions in the six week shred program to target the quadriceps, keep your body planted, use your hands only to stabilize, then contract cleanly.

Target the hamstrings with four sets of ten prone leg curls, maintaining a full range of motion and no swinging; substitute a seated leg curl if the machine is unavailable.

Perform four sets of twelve reps of seated calf raises on the machine, focusing on the calf muscles while pressing off the platform with the heels.

Perform four sets of 16 knee-up crunches, eight reps per side, seated with one knee up and the other leg raised, hands behind the ears, to train the abs.

Perform four sets of 15 reps of standard crunches to target the abs, lying on a mat with knees up and feet in, keeping the movement controlled and without swinging.

Perform leg lift holds for 30 seconds, completing three sets with your back straight and feet just barely off the ground.

Finish this workout with 25 minutes of cardio on the treadmill, elliptical, or StairMaster, maintaining a medium resistance to break a sweat and create a larger caloric deficit.

Celebrate finishing your workout with final stretches, stay hydrated by drinking water throughout the day, and consider a sauna or steam room after a workout to prevent cramps.

Hit your rest day by letting muscles recover. Maintain macro and calorie goals and track them in my fitness pal to stay on top of progress daily.

Kick off your session with a quick warm-up routine to boost flexibility and prevent injury, getting you ready for today’s workout.

Perform a full-body warmup routine with jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and dumbbell shrugs to prime your fat loss training.

Perform four sets of eight reps on bench press, a compound chest exercise, using a barbell loaded with forty fives, with shoulders back, back straight, and controlled motion.

Perform four sets of cable chest flies to ten reps, focusing on keeping the chest engaged and guiding a controlled forward circular motion while avoiding arm overcompensation.

Perform rope pulldown to train the triceps with a rope on cables; keep your back straight, elbows anchored, and focus on tricep flexion with a bottom contraction for drop settings.

Perform the overhead extension with a dumbbell to target the triceps, selecting a weight around 30 pounds and completing eight controlled reps with a straight back.

Perform four sets of eight overhead presses with a barbell to strengthen the shoulders, keeping the back straight and controlling the movement through each rep.

perform four sets of ten shoulder lateral raises with a cable, with a dumbbell alternative if needed, using smooth, controlled movements to target the shoulders.

Finish your workout with 25 minutes of cardio on treadmill, elliptical, or StairMaster, using a medium resistance to sweat while sustaining a larger caloric deficit.

Finish your workout with final stretches to cool down and stay hydrated throughout the day, and consider a sauna or steam room after exercise to prevent muscle cramps.

Perform a dynamic warmup including jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and circular shrugs to prepare for the six week shred fat loss program.

Do four sets of ten on the under-grip lat pulldown to train your back, keeping the spine straight and pulling to the chest, as it works well with drop sets.

Perform four sets of eight bent-over barbell rows to train your back, keeping your back straight, knees slightly bent, and motion driven from your back.

Perform four sets of 15 dumbbell shrugs to work the traps, keeping your back straight and maintaining a full range of motion.

Perform four sets of ten upright rows with a dumbbell to target traps while keeping your back straight and controlled through a clean range of motion.

Perform four sets of 16 reps of standing alternating curls to target the biceps, using dumbbells with a straight back and elbows planted for controlled, alternating motion.

Perform four sets of ten preacher curls with a preacher machine or barbell, keeping the back out of the equation and the motion controlled to feel the biceps.

Finish your workout with 25 minutes of cardio on a treadmill, elliptical, or stairmaster at medium resistance to sweat while sustaining the session and boosting caloric deficit and heart health.

Finish your workout with final stretches and stay hydrated by drinking water throughout the day, and consider a sauna or steam room to aid recovery and prevent muscle cramps.

Begin with a quick warm-up routine to boost flexibility and prevent injury, and move quickly into today's workout.

Perform a warmup routine with jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and circular shrugs using a light dumbbell to kick off the six week shred program.

Perform four sets of eight squats with a squat rack, lowering to 90 degrees and pressing up, feet shoulder-width apart, heels down, bar resting between the shoulder blades.

Perform four sets of ten hip thrusts using a barbell on a flat bench, positioning shoulders over the bench, and training your legs through a full range of motion.

Perform four sets of ten prone leg curls to target the hamstrings, with a full range of motion and no swinging; seated leg curls are an alternative.

perform four sets of twelve standing calf raises to strengthen calves, with seated calf raises as an alternative; keep a straight back and engage your core through the full range.

Perform four sets of 16 reps of knee-up crunches, eight per side, to train the abs. Sit on a mat, raise a knee, crunch toward it, then switch.

Perform four sets of ten v-ups to intensely train your abs; if needed, substitute standard crunches, keeping feet straight, hands back, and touching toes with a controlled crunch.

Perform three sets of 30-second plank holds to train the abs and keep the core tight for better posture, with a flat ground setup and a straight back.

Finish up with 25 minutes of cardio. Use a medium resistance on cardio machines to break a sweat and sustain the duration for heart health and a larger caloric deficit.

Celebrate finishing your workout with final stretches, keep drinking water throughout the day, and consider a sauna or steam room after exercise to prevent muscle cramps.

Celebrate completing week one of six week shred and stay on a steady routine. Prepare to adjust calories and macronutrient goals as workouts get tougher and dieting becomes stricter.

Update macro nutrient and calorie goals to 600 calorie deficit using BMR and MyFitnessPal to stay on track, while introducing super sets and drop sets to elevate week two workouts.

Pause training to recover while staying on macro nutrient and calorie goals and tracking daily in my fitness pal, then return tomorrow to continue the six week shred program.

Engage in a quick warm-up routine to boost flexibility and prevent injury, preparing you for a workout with fast, efficient movements.

Engage in a dynamic warmup featuring jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and light dumbbell shrugs to prime your body for the six week shred program.

Perform four sets of eight incline dumbbell presses on an incline bench, selecting weights that allow eight reps with controlled form, shoulders back and back straight throughout.

Six week shred program: perform four sets of ten incline dumbbell chest flies to target the inner chest, maintaining a controlled circular motion and avoiding full pressing.

Perform a straight bar pulldown to train the triceps using a cable attached straight bar. Keep elbows anchored at your sides and pull down with controlled, clean contractions.

execute a drop set by lowering the weight about 25 percent after the final set and perform one last set with as many repetitions as possible.

Perform four sets of ten overhead extensions with a cable and rope to target the triceps, with a straight back; substitute a dumbbell if no cable.

Perform four sets of eight seated military presses to strengthen the shoulders, keeping your back straight and pressing upward with controlled motion.

Perform four sets of ten frontal lateral raises with a cable to target the shoulders, using a straight bar and controlled movement while keeping the back straight.

Finish up your workout with 15 minutes of hiit cardio to boost caloric deficit and metabolism, alternating 45 seconds at max sprint with 2 minutes walking until the interval ends.

Finish your workout with final stretches, stay hydrated by drinking water throughout the day, and use sauna or steam after exercise to aid recovery for the six week shred program.

Begin with a quick warm-up routine to boost flexibility and prevent injuries before today's workout. These fast warm-ups help you get ready efficiently for the day’s exercises.

Begin the six week shred with a dynamic warmup featuring jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and light dumbbell shrugs.

Master the wide-grip lat pulldown with four sets of ten, using a cable pull-down and bent bar. Keep your back straight and avoid swinging while executing drop sets.

Perform four sets of ten close-grip seated rows on a cable machine, using close-grip handles. Keep your back straight throughout each rep for a great back exercise.

Perform four sets of 15 reps of dumbbell shrugs to target the traps, using a straight back and full range of motion, then proceed with the rest of the sets.

Perform four sets of ten upright rows with a barbell to target your traps and rear deltoids, maintaining a clean range of motion, no swinging, and a straight back.

Perform seated alternating curls with dumbbells to target the arms, keeping the back straight and elbows anchored for four sets of 16 controlled reps.

Perform a drop set by lowering the weight about 25 percent after the final set and push for one maximal set of repetitions to accelerate fat loss and muscular fatigue.

Perform four sets of ten preacher curls using a machine or barbell to isolate the biceps, maintain an inner grip, and control the motion.

Complete 35 minutes of cardio on a treadmill, elliptical, or StairMaster at medium resistance to sweat and sustain a larger caloric deficit for heart health.

Celebrate finishing your workout and perform final stretches, stay hydrated with water, consider sauna or steam room, and continue drinking water throughout the day to prevent cramps.

Begin with a quick warm-up routine to improve flexibility and prevent injury, then transition into today's workout with efficient, time-conscious movements.

Kick off the six week shred with a dynamic warmup: jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and circular shrugs with a light dumbbell.

Perform four sets of eight squats with a shoulder-width stance, slow controlled descent to 90 degrees, and drive the weight up with heels planted; a compound move for leg training.

Perform four sets of ten leg extensions to target the quadriceps. Sit, stabilize with your hands, and avoid swinging to ensure clean contraction.

Perform a drop set by reducing the weight by about 25 percent after your final set, then complete one final set with as many repetitions as possible.

Perform four sets of ten prone leg curls to target the hamstrings, emphasizing a full range of motion and strict control to avoid swinging.

Perform four sets of twelve reps of seated calf raises on a machine, focusing on calf engagement, keeping the back straight, and lifting through the toes.

Perform four sets of 16 reps of alternating knee-up crunches to train the abs, with one knee up, the other leg raised, and hands behind the ears.

Do four sets of ten leg raises, either on a pull-up bar or a dip machine. Keep your back straight, flex from your core, and use knee raises if needed.

Perform leg lift holds by sitting with a straight back, lifting the feet just off the ground, and holding for 30 seconds across three sets.

Engage in a 35-minute cardio session on a treadmill, elliptical, or StairMaster at a medium resistance to maximize caloric burn and triple heart health.

celebrate finishing your workout with final stretches, stay hydrated by drinking water throughout the day, and consider post-workout options like sauna or steam room to prevent cramps and stay energized.

Take a rest day to let muscles recover while maintaining macro and calorie goals; track them daily in MyFitnessPal and return tomorrow.

Begin your workout with a quick, focused warm-up that boosts flexibility and reduces injury risk. Finish with fast warm-up exercises to prime your body for today’s workout without taking long.

Practice a full warmup routine including jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and light dumbbell shrugs to prime for fat loss.

Perform four sets of eight reps of the bench press with a barbell loaded with forty fives, focusing on chest contraction and form with shoulders back and a straight back.

Perform a drop set by reducing the weight by about 25 percent after your final set and completing one final set with as many repetitions as you can.

Perform four sets of ten cable chest flies, maintaining chest engagement with a two-cable setup and circular motion to maximize chest activation in a six-week fat loss program.

Perform a drop set by lowering the weight about 25 percent after the final set, then complete one more set with as many repetitions as possible.

Perform straight bar pull downs with a cable, focusing on triceps contraction with elbows anchored at the sides and hands shoulder-width apart, controlling motion and avoiding swinging in supersets.

Master the dumbbell overhead extension to target the triceps, performing about eight controlled reps with a 30-pound weight while keeping the back straight, as part of the six-week shred.

Perform four sets of eight for the seated military press to strengthen shoulders, keep the back straight and movement controlled through each rep in this six-week fat loss program.

Perform four sets of ten shoulder lateral raises with a cable, using a light weight and smooth, controlled motion to target the shoulders.

Complete a 35-minute cardio session on treadmill, elliptical, or StairMaster at medium resistance to boost heart health and create a larger caloric deficit, while sustaining effort across the duration.

Finish strong by stretching after your workout, stay hydrated with water throughout the day, and consider sauna or steam room sessions to prevent cramps and feel your best tomorrow.

Perform a quick warm-up routine to boost flexibility and prevent injuries before today’s exercises. Prepare for the workout by running through fast, targeted warm ups that get you ready quickly.

Engage in the six-week shred warmup with a full-body routine: jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and light dumbbell shrugs.

Perform four sets of ten under-grip lat pulldowns to train the back with a shoulder-width grip and straight back, alongside cable pull-downs and bench-over rows in this course.

Perform a drop set by reducing the weight by about 25 percent after your final set and push for as many repetitions as possible to maximize fat loss.

Perform four sets of ten close-grip seated rows on a cable machine, maintaining a straight back throughout each rep to target the back muscles.

Perform four sets of eight bent-over barbell rows to train your back, keep your back straight, knees slightly bent, and drive the motion from your back with proper grip width.

Perform four sets of 15 dumbbell shrugs to train the traps, using 40s, with a straight back and full range of motion.

Perform four sets of ten upright rows with a barbell to target traps and rear deltoids, maintain a clean range of motion with no swinging and keep the back straight.

Perform four sets of sixteen reps of seated alternating curls with dumbbells, using a bench and anchoring your elbows. Maintain a straight back and controlled, clean motion through each repetition.

Execute a drop set by reducing the weight by about 25 percent after your final set, then perform as many repetitions as possible in one final set.

Perform four sets of ten preacher curls on a machine or barbell to isolate the biceps by keeping the back out of the movement, with a controlled inner grip.

Finish the workout with a 15-minute HIIT cardio finisher, alternating 45-second sprints at absolute maximum and 2-minute walks to boost metabolism and create a larger caloric deficit.

Celebrate finishing your workout by doing final stretches, hydrate throughout the day, and consider a sauna or steam after each session to prevent cramps and stay energized.

Finish week two of six week shred by keeping a routine as the program gets tougher, and update your calorie and macro nutrient goals in my fitness pal next week.

Advance to week three of six week shred with more drop sets and supersets, higher cardio time, and 700 calorie deficit by updating calories and macros in my fitness pal.

Kick off the six-week fat loss program with a quick warmup that boosts flexibility and lowers injury risk, prepping you for today's workout in minutes.

Kick off the warmup with jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and circular shrugs with a light dumbbell to prime the body.

Perform four sets of eight squats using a squat rack, lowering to 90 degrees with heels planted and a controlled ascent, keeping weight across the shoulders to train the legs.

Perform four sets of 16 reps of reverse lunges with dumbbells to train the legs; keep knees off the ground, balance with weight centered, and control the motion through reps.

In the six week shred fat loss program, perform a drop set by reducing weight about 25 percent after your final set, then push for one more set to failure.

Perform four sets of ten prone leg curls to target the hamstrings, maintain a full range of motion, and avoid swinging, with an optional seated leg curl as an alternative.

Perform four sets of twelve repetitions of seated calf raises on a machine to target the calf muscles, with heel flexion, a straight back, and options for standing calf raises.

Time to superset by alternating between two exercises with little to no rest, completing all sets.

Perform four sets of sixteen knee-up crunches, eight reps per side, keeping hands behind the ears to target the abs. Switch sides and continue with the rest of the sets.

Perform four sets of ten leg raises to train your core, using a pull-up bar or dip machine, with a straight back and legs, and knee raises if needed.

Perform three sets of 30-second plank holds to train the abs and maintain a tight core and good posture, keeping the back straight throughout.

Finish 45 minutes of cardio on the treadmill, elliptical, or StairMaster with a medium resistance to sweat and sustain the full duration for heart health and a caloric deficit.

Finish your workout with final stretches, stay hydrated by drinking water throughout the day, and consider a sauna or steam room after exercise to prevent cramps and recover.

Take a rest day to let muscles recover while staying on track with macro and calorie goals. Log everything in my fitness pal and return tomorrow.

Kick off with a quick warm up routine to boost flexibility and prevent injury. Get ready for today’s workout.

Begin with a full-body warmup that includes jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and light dumbbell shrugs to prime the muscles.

Execute four sets of eight incline bench dumbbell presses, selecting weights to lift for eight reps, while keeping shoulders back, back straight, and controlling the movement up and down.

Perform a drop set by reducing the weight by about 25 percent after your final set, and perform one final set with as many reps as you can.

Perform four sets of ten incline dumbbell chest flies to target the chest, focusing on controlled, circular motion and feeling the work in the inner chest.

Perform a drop set by lowering the weight about 25 percent after your final set, then complete another set to failure.

Perform the rope pulldown to target the triceps, keeping elbows anchored and back straight, finishing with the final stretch of contraction. Use a controlled weight and consider drop sets.

Perform the overhead extension with a dumbbell to target the triceps, pick a weight for about eight reps, keep your back straight, and extend through the triceps.

Execute a superset by alternating between the next two exercises with little to no rest, completing all sets to boost training intensity.

Perform four sets of eight reps of seated military press to train the shoulders, keeping the back straight and the motion controlled as you press upward, finishing the remaining sets.

Perform four sets of ten dumbbell shoulder lateral raises to build shoulder strength; keep your back straight, slightly lean forward, and push up from your shoulders.

Finish up the workout with 45 minutes of cardio, using treadmill, elliptical, or StairMaster at medium resistance to sweat and maximize a caloric deficit for heart health.

Finish your workout with final stretches. Continue drinking water throughout the day, and consider a sauna or steam room after exercising to prevent muscle cramps and stay hydrated.

Begin with a quick warm-up routine to improve flexibility and prevent injury before your workout. Get ready fast with short, focused movements.

Start the six-week shred warmup with jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and circular shrugs with a light dumbbell.

Perform four sets of ten of the close grip seated row using a cable machine to build back strength, keeping the back straight throughout each rep.

Execute a superset by alternating two exercises with minimal rest to complete all sets efficiently.

Perform four sets of 10 wide-grip lat pulldowns with a bent-bar cable and overhand grip. Pull down with a straight or arched back, keep knees in place, no swinging.

perform four sets of ten under-grip lat pulldowns with a shoulder-width grip, keeping the back straight and pulling down to the chest, using drop sets with cable exercises.

Perform four sets of 15 dumbbell shrugs to train traps, using a dumbbell, raise the shoulders upward, while keeping the back straight and maintaining a full range of motion.

Perform four sets of ten upright rows with a dumbbell, using a lightweight weight and keeping your back straight as you raise the weight in front of you with control.

Perform four sets of 16 reps of standing alternating curls to target the biceps, using dumbbells with a straight back and elbows planted, controlling the motion through each rep.

Execute a drop set by reducing the weight about 25 percent after your final set, and perform one final set to as many reps as possible.

isolate the biceps by four sets of ten preacher curls with controlled motion on a preacher machine or dumbbells, keeping the back out of the movement.

Finish with 15 minutes of hiit cardio, sprinting 45 seconds followed by two minutes of walking, then repeat until 15 minutes ends to maximize caloric deficit and metabolism.

Finish your workout with final stretches, then hydrate throughout the day and consider sauna or steam room to prevent cramps and feel your best.

Kick off the six week shred fat loss program with a quick warm-up routine to improve flexibility and prevent injury before today's workout.

Perform a full warmup drill: jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and circular shrugs with a light dumbbell, following the specified reps.

Perform four sets of 16 reps of reverse lunges with dumbbells to train the legs, keeping the knees off the ground and maintaining control and balance throughout.

Perform a drop set by reducing the weight by about 25 percent after your final set and perform as many repetitions as possible.

Perform four sets of eight squats, a classic leg exercise; use a squat rack, feet shoulder-width apart, descend to 90 degrees, keep heels planted, and lift with control.

Push your training with a drop set: after your final set, reduce the weight by about 25 percent and perform one final set as many repetitions as you can.

Perform four sets of leg extensions to ten reps to target the quadriceps. Stay planted, avoid swinging, and contract cleanly with your hands only to stabilize.

Perform four sets of twelve standing calf raises to strengthen the calves, maintain a straight back and engaged core, with a seated alternative if needed and full range of motion.

Alternate between two exercises in a superset with minimal rest, and complete all sets for maximum intensity.

Perform alternating knee-up crunches in four sets of 16 reps to train the abs, sitting on a mat with hands behind the ears and crunching to the knee.

Perform four sets of ten v-ups to train your abs, with a standard crunches modification if needed; start on a mat with feet straight, hands back, then touch your toes.

Perform four sets of 15 reps of standard crunches on a mat, lying back with knees up and feet in, crunch with controlled motion without swinging as an ab exercise.

Perform three sets of 30-second plank holds to train your abs, tighten your core, and improve posture, as part of the six week shred fat loss program.

Finish your workout with 45 minutes of cardio on treadmill, elliptical, or stairmaster, maintaining medium resistance to sweat and sustain effort for a larger caloric deficit.

Finish your workout with final stretches, then hydrate and recover with water and a sauna or steam room. Stay hydrated all day to prevent cramps and feel your best.

On rest days, recover your muscles while staying on track by hitting your macros and calories and logging them in MyFitnessPal.

Initiate a quick warm up routine to improve flexibility and prevent injury before the workout. Move through brief warm up exercises to get ready for a workout for the day.

Perform a warmup of jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and circular dumbbell shrugs to prepare for the six week fat loss program.

Perform four sets of eight reps of the classic bench press to work the chest, keeping shoulders back, back straight, and weight down and pushed up in a controlled motion.

Execute a drop set by reducing the weight by about 25 percent after the final set and perform as many repetitions as possible to boost fat loss.

Perform four sets of ten chest flies with cables to target the chest and maintain chest engagement throughout the motion. Keep your arms controlled and avoid overcompensating.

Perform supersets by alternating between two exercises with minimal rest, completing all sets to drive fat loss.

Perform four sets of eight overhead presses with a barbell to train your shoulders, using a weight similar to dumbbells, keep your back straight, and control the motion.

Perform four sets of ten shoulder lateral raises with a cable, or use dumbbells if needed, focusing on smooth, controlled motion to build shoulder strength in this fat loss program.

finish up the workout with 45 minutes of cardio on the treadmill, elliptical, or stairmaster, using a medium resistance to improve heart health and create a larger caloric deficit.

Celebrate finishing your workout with final stretches, stay hydrated by drinking water throughout the day, and consider sauna or steam room post-workout to prevent cramps and stay energized tomorrow.

Finish week three of six week shred and stay on track as we reach the halfway mark, updating calorie and macro nutrient goals for next week.

Welcome to week four of six week shred; update your calories to an 800 deficit and set daily intake in MyFitnessPal while updating macro nutrient goals for intense workouts.

Jump-start your workout with a quick warm-up routine that boosts flexibility and prevents injury, guiding you through fast prep exercises to get ready for today's fat loss session.

Perform a full warmup by completing jumping jacks, armed circles, bodyweight squats, toe touches held for 15 seconds, reverse lunges, and circular shrugs with light dumbbells.

Perform four sets of ten wide-grip lat pulldowns with a bent bar, maintaining a straight back and no swinging.

Perform a drop set by reducing the weight about 25% after your final set, then push for one more high-repetition effort.

perform four sets of ten reps of a single-arm cable row, alternating arms while seated with knees bent and back straight, using a weight you can control for clean contraction.

Perform four sets of eight bent-over barbell rows with a 50 lb bar, keep your back straight and knees slightly bent, and row toward your body from your back.

Perform four sets of 15 dumbbell shrugs with 40s to train the traps, keeping your back straight and maintaining a full range of motion.

Perform four sets of ten upright rows with a barbell to target traps and rear deltoids, maintaining a clean range of motion with no swinging and a straight back.

Engage in a superset by alternating between the next two exercises with little to no rest, and complete all sets back-to-back for maximum workout intensity in six-week shred program.

Perform four sets of 16 reps of seated alternating curls with dumbbells, keeping your elbows anchored and your back straight to control the motion.

perform four sets of ten incline bench curls to target the biceps, with elbows low and planted and the motion controlled throughout.

Finish up our workout with 15 minutes of HIIT cardio to boost metabolism and maximize caloric deficit. Alternate 45-second sprints with 2-minute walks, repeating until the 15-minute mark.

Finish your workout with final stretches, then hydrate throughout the day and consider a sauna or steam room to prevent cramps and stay energized for tomorrow's session.

Jump into our six week shred program with a quick warm up that boosts flexibility and prevents injury, preparing you for today's workout.

Kick off the six week shred warmup with jumping jacks. Then perform arm circles, bodyweight squats, toe touches, reverse lunges, and light dumbbell shrugs.

Perform four sets of eight squats using a squat rack, lowering to 90 degrees and pressing up with heels planted to train the legs with a classic compound movement.

Demonstrate a drop set by reducing the weight by about 25 percent after the final set and performing as many reps as possible to maximize fatigue.

Perform four sets of ten prone leg curls to target the hamstrings, with a full range of motion and controlled movement; if unavailable, use a seated leg curl.

Execute a drop set by decreasing the weight about 25 percent after your final set, and push for one final set with as many reps as possible.

Perform four sets of ten leg extensions to target the quadriceps, staying planted and avoiding swinging while using your hands only to stabilize, then finish the remaining sets.

Perform four sets of twelve seated calf raises to target the calf muscles, maintaining a straight back and controlled heel ascent; standing calf raises are a viable alternative.

Perform supersets by alternating between the next two exercises with little to no rest as you complete all sets.

Perform four sets of 16 knee up crunches, eight reps per side, to train the abs; switch sides and complete all sets as part of the six week shred program.

Perform four sets of ten v-ups on a mat to train your abs, keeping hands back, feet straight, and crunching to touch your toes; if you can’t, opt for crunches.

Perform four sets of ten leg raises, on a pull-up bar or dip machine; bend your knees for knee raises if needed, keeping back straight and core tight.

Perform leg lift holds on the mat with a straight back, lifting the feet barely off the ground, holding for 30 seconds across three sets in six week shred program.

Finish up your workout with 60 minutes of cardio to boost heart health and create a larger caloric deficit, using treadmill, elliptical, or stairmaster at medium resistance.

Complete your workout with final stretches, then stay hydrated by drinking water throughout the day and consider a sauna or steam room after your session.

Take a rest day to let your muscles recover while you track macros and calories in MyFitnessPal, stay on track daily, and return tomorrow ready to train.

Kick off with a quick warm-up to boost flexibility and prevent injuries. Move through these fast warm-ups to get ready for today's workout.

Begin with a full warmup of jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and circular shrugs with a light dumbbell.

Perform four sets of eight incline bench presses with dumbbells, selecting weights that allow about eight reps, while keeping shoulders back, back straight, and controlling the motion up and down.

Master the drop set technique by dropping the weight about 25 percent after your final set and performing one final high-rep set to near failure.

Perform four sets of ten incline chest flies with a dumbbell to target the inner chest, focusing on controlled circular motion and proper form.

Perform supersets by alternating two exercises with minimal rest, completing all sets for an efficient fat-burning workout.

Execute a straight bar pulldown with a cable, keep elbows at your sides and a shoulder-width grip to flex the triceps. Maintain a controlled motion for supersets or drop sets.

perform overhead extension with a dumbbell to train the triceps, selecting a weight around 30 pounds for about eight reps, with controlled movement overhead, back straight, and full elbow extension.

Perform four sets of ten cable triceps kickbacks with light weight, keeping the elbow planted and back straight, and optionally use dumbbells to superset other tricep moves.

Perform four sets of eight of seated military press to target the shoulders, keeping your back straight as you lift and press upward with controlled motion.

Execute a superset by alternating between two exercises with little to no rest, completing all of your sets.

Perform four sets of ten reps of a frontal lateral raise with a cable and straight bar, straddling the cable and lifting in front with back straight and controlled.

Perform four sets of ten dumbbell shoulder lateral raises with a light weight, keep your back straight and slight forward lean, and lift from the shoulders.

Finish 60 minutes of cardio on the treadmill, elliptical, or StairMaster to boost heart health and caloric deficit with a medium resistance that makes you sweat and stays sustainable.

celebrate finishing your workout with final stretches, stay hydrated by drinking water throughout the day, and consider a sauna or steam room after exercise to prevent muscle cramps.

Begin with a quick warm up to boost flexibility and prevent injury, then move through fast, targeted exercises to get your body ready for the workout.

Perform a warmup sequence of jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and circular shrugs with a light dumbbell to prime the body for training.

Perform four sets of ten on the under-grip lat pulldown with a shoulder-width grip, train your back, and keep your back straight as you pull down to the chest.

Execute a superset by alternating between the next two exercises with little to no rest, completing all sets.

Perform a single-arm dumbbell row to target the back, using a bench for stability and four sets of ten reps, focusing on a straight back and a controlled contraction.

Perform four sets of eight bent-over barbell rows to train your back, keeping your back straight, knees slightly bent, and driving the motion from the back.

Perform a superset by alternating between two exercises with little to no rest to complete all sets. Push through the circuit to maximize training density and fat loss.

Perform four sets of 15 dumbbell shrugs to target the traps, lifting your shoulders with a straight back and full range of motion.

Perform four sets of ten upright barbell rows to target the traps and rear deltoids. Maintain a range of motion and a straight back to avoid swinging, with dumbbell option.

Perform four sets of sixteen reps of seated alternating curls using dumbbells on a seated bench, with back straight and elbows anchored, keeping the motion controlled.

Perform a dropset by quickly reducing the weight by about 25 percent after your final set and complete one more set with as many repetitions as you can.

Perform four sets of ten preacher curls to isolate the biceps, using a preacher machine (or dumbbells if needed), and maintain controlled motion with your back out of the equation.

Finish with 15 minutes of hiit cardio to boost heart health and metabolism while creating a caloric deficit, sprinting max for 45 seconds, then two minutes walking, repeated in cycles.

celebrate finishing your workout with stretches. stay hydrated by drinking water throughout the day, and consider a sauna or steam room after workouts to prevent cramps and feel your best.

Begin with a quick warm-up routine to boost flexibility and prevent injury. Then move into today's workout prepared and ready.

Perform a dynamic warmup featuring jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and circular shrugs with a light dumbbell.

Do four sets of sixteen reverse lunges with dumbbells, keep knees from touching the ground, keep weight centered, and move with controlled motion to train the legs.

Perform a drop set by lowering the weight about 25 percent after your final set and complete one final set to failure.

Perform four sets of ten prone leg curls to target the hamstrings with a full range of motion and strict control, avoiding any swinging, or substitute a seated leg curl.

Perform a drop set by reducing the weight about 25 percent after your final set, then complete one more set with as many repetitions as possible.

Perform four sets of ten leg extensions to target the quadriceps, using a planted stance and controlled contraction to avoid swinging, and finish the set sequence.

perform four sets of ten hip thrusts with a barbell on a flat bench, keeping shoulders over the bench and lifting through a full range of motion.

Perform four sets of twelve standing calf raises to train the calves and legs; maintain a straight back and core, and push through the toes to fully flex the calves.

Engage in a superset workout by alternating between two exercises with minimal rest, completing all sets back-to-back to support fat loss.

Perform four sets of 16 knee-up crunches, eight reps per side, to target the abs. Sit on a mat, lift one knee and crunch toward it, then switch sides.

Perform four sets of 15 reps of standard crunches with controlled motion, knees up, feet in, and no swinging, finishing your abdominal workout.

Execute four sets of ten leg raises to challenge the core, using a pull-up bar or dip machine, with straight legs or knee raises if needed, and keep back straight.

Perform three sets of 30-second plank holds to train your abs and core while improving posture, by kneeling on flat ground, placing forearms down, and holding a flat, straight back.

Finish your workout with 60 minutes of cardio on a treadmill, elliptical, or StairMaster at medium resistance that makes you sweat, supporting heart health and a larger caloric deficit.

Finish your workout with final stretches, stay hydrated by drinking water throughout the day, and consider sauna or steam room to help prevent cramps and feel your best.

finish week four of the six week shred and push through the halfway point by staying on track, updating calorie macro nutrient goals, and preparing for week five.

Update week five calorie goals with a 900-calorie deficit. Calculate daily intake as your BMR minus 900 in MyFitnessPal and align it with your macaroni drink goals to finish strong.

Take a rest day to let muscles recover while staying on track by hitting daily macros and calories and logging everything in MyFitnessPal.

Start with a quick warm-up to boost flexibility and prevent injury before the workout. Complete a brief routine to get you ready fast for the day's exercises.

Perform a rapid full-body warmup with jumping jacks, 30 reps, arm circles, toe touches for 15 seconds, 20 reverse lunges, and 20 circular shrugs with a light dumbbell.

Perform four sets of eight reps on the bench press with a barbell loaded with forty fives, keeping a straight back and shoulders back for a controlled chest contraction.

Execute a drop set after the final set by lowering the weight by about 25% and performing as many repetitions as possible.

Perform four sets of ten chest flies with cables, grasp both handles, step forward, bring the handles together in a controlled circular motion, and keep the chest engaged.

Perform a superset by alternating between the next two exercises with little to no rest, completing all sets for a time-efficient fat loss workout in the six week shred program.

Perform the rope pulldown to target the triceps using a rope, keeping your back straight and elbows anchored as you flex and finish with a bottom stretch for drop sets.

Perform four sets of ten overhead extensions using a cable and rope to target the triceps, keeping the back straight and extending upward; a dumbbell alternative is also available.

Perform a drop set by reducing the weight by about 25 percent after your final set, then perform one final set as many repetitions as you can.

Perform four sets of ten tricep kickbacks with cables, one arm at a time, keeping the back straight, elbows planted, and using a light weight for a strong contraction.

Perform a superset by alternating between two exercises with little to no rest, completing all sets for the six-week fat loss program.

Perform four sets of eight overhead presses with a barbell to train shoulders, use a weight similar to dumbbells, keep the back straight, and control the motion through each rep.

Perform four sets of ten dumbbell shoulder lateral raises with a lightweight, keep your back straight and slightly lean forward, and push up from the shoulders.

Complete a 60-minute cardio session on treadmill, elliptical, or StairMaster at medium resistance to maximize caloric burn, foster a larger caloric deficit, and support heart health.

Complete your workout with final stretches, embrace post-workout hydration with water and optional sauna or steam room, and stay hydrated throughout the day to prevent muscle cramps.

Alex Hager welcomes you to pull day, focusing on back, traps, and biceps as week 5 day 30 of the six week shred program unfolds.

Begin with a quick warm up to improve flexibility and prevent injury before the workout. Run through fast warm up exercises to get ready for today’s workout.

Begin with jumping jacks and arm circles, then perform bodyweight squats, toe touches, reverse lunges, and circular shrugs with a light dumbbell as a complete warmup.

Perform four sets of ten on the wide-grip pull down using a cable with a bent bar and overhand grip, keep the back straight, pull straight down with no swinging.

Perform supersets by alternating between two exercises with minimal rest, completing all sets to maximize workout intensity and time efficiency.

Perform four sets of ten single-arm cable rows, seated with knees bent and back straight, alternating arms, using a weight that's manageable for a controlled, clean contraction.

Perform four sets of eight bent-over barbell rows to train your back, keeping your back straight, knees slightly bent, and the movement driven from your back.

Perform a superset by alternating between the next two exercises with little to no rest, and complete all sets.

Perform four sets of 15 dumbbell shrugs to target the traps in the six week shred program, keeping your back straight and using a full range of motion.

Perform four sets of ten dumbbell upright rows with 15-pound dumbbells to target the traps, keeping the back straight and the range of motion controlled.

Perform a drop set by reducing the weight by about 25 percent after your final set and push for as many reps as possible.

Perform standing alternating curls in four sets of 16 reps to target the biceps, gripping dumbbells with a straight back, elbows planted, and maintain controlled motion all the way through.

Perform a drop set by quickly decreasing the weight by about 25 percent after your final set, and perform one final set with as many repetitions as you can.

Perform four sets of ten preacher curls to isolate the biceps by keeping the back out of the movement, using a preacher machine or dumbbells with controlled lifting.

Finish up your workout with cardio to boost heart health and create a larger caloric deficit through 15 minutes of hiit, sprinting 45 seconds then walking two minutes, repeating.

Celebrate finishing your workout with final stretches, then stay hydrated by drinking water after exercise and consider sauna or steam room to aid recovery.

Begin the warm up routine to improve flexibility and prevent injury during our exercises. These quick warm ups get you ready for a workout without taking too much time.

Begin with jumping jacks for 30 reps, then arm circles (15 per arm), bodyweight squats, 15-second toe touches, reverse lunges (10 per leg), and 20 circular shrugs with a dumbbell.

Perform four sets of eight squats on a squat rack, lowering to ninety degrees with feet shoulder-width apart and driving up with a slow, controlled ascent to train your legs.

perform a drop set by reducing the weight about 25 percent after your final set and completing one last set with as many repetitions as possible.

Perform four sets of ten prone leg curls to target the hamstrings. Switch to a seated leg curl if you lack the machine, and maintain a full range of motion.

Execute a dropset by immediately reducing the weight by about 25 percent after your final set, and performing one last all-out set to failure.

Perform four sets of ten leg extensions to target the quadriceps; keep your body planted, avoid swinging, and stabilize with your hands to contract cleanly.

Perform four sets of ten hip thrusts to train your legs with a barbell and flat bench, keeping your shoulders over the bench and a full range of motion.

Perform four sets of twelve reps on the seated calf raise machine to target the calves, keeping the back straight and flexion driven by the heels on the platform.

Perform a superset by alternating between two exercises with little to no rest, completing all sets for an efficient workout.

Perform four sets of sixteen knee-up crunches for abs, eight reps per side, seated on a mat with one knee up, the other leg raised, crunching to the knee.

Perform four sets of ten v-ups to train your abs. Opt for standard crunches if you can’t perform them, and touch your toes while contracting your abs.

Perform four sets of ten leg raises to challenge the core, using hanging or dip machine variations, with knee raises as needed and an emphasis on a straight back.

Perform leg lift holds for three sets of 30 seconds, keeping your back straight and feet barely off the ground to support fat loss in the six week shred program.

Engage in a 60-minute cardio session on treadmill, elliptical, or StairMaster at a medium resistance to sweat through while boosting heart health and maximizing caloric deficit.

Finish your workout strong with final stretches. Stay hydrated by drinking water throughout the day, and consider a sauna or steam room to prevent muscle cramps.

Take a rest day to let your muscles recover, but stay on top of macros and calories by tracking in my fitness pal; enjoy your day off and return tomorrow.

Start with a quick warm-up routine to boost flexibility and prevent injury during workouts. Run through fast warm-up exercises to get ready for today’s workout and maximize readiness.

Perform a dynamic warmup with jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and circular shrugs with a light dumbbell to prime you for the six-week shred.

Perform four sets of eight incline bench presses with dumbbells. Maintain a straight back and shoulders back throughout the controlled up-and-down motion.

Perform a drop set by reducing the weight by about 25 percent after your final set and completing one final set with as many repetitions as possible.

Perform four sets of ten incline dumbbell chest flies to target the chest, emphasizing controlled motion and feeling the work in the inner chest.

Execute a superset by alternating two exercises with minimal rest, completing all sets for efficient workout progression in the six-week shred fat loss program.

Perform straight bar pulldowns with a cable to train the triceps, keeping elbows anchored at your sides and hands shoulder-width apart, with controlled motion and optional supersets or drop sets.

Perform four sets of ten overhead extensions with a cable and rope to work the triceps, keeping the back straight and extending fully; a dumbbell alternative is provided.

Perform a drop set by reducing the weight about 25 percent after your final set, then perform one final set aiming for as many reps as possible.

Perform triceps kickbacks with a light dumbbell, targeting the triceps; complete four sets of 10 reps per arm, maintaining a straight back, high elbow, and controlled extension.

practice a drop set by reducing the weight by about 25% after your final set and performing as many reps as you can.

Perform four sets of eight seated military press to target the shoulders, keeping your back straight and lifting with controlled motion through each rep.

Perform back-to-back supersets by alternating the next two exercises with little to no rest between each to complete all sets, accelerating fat loss in the six-week shred program.

Perform four sets of ten of a frontal lateral raise with a cable and straight bar, keeping your back straight and controlling the movement.

Perform four sets of ten dumbbell shoulder lateral raises, keeping the back straight and slightly forward leaning, and complete three more sets to fully work the shoulders.

Complete 60 minutes of cardio on treadmill, elliptical, or StairMaster, using a medium resistance to break a sweat and sustain the duration for a larger caloric deficit and heart health.

Complete your workout with final stretches, stay hydrated by drinking water throughout the day, and consider a sauna or steam room after exercise to prevent cramps and support recovery.

Alex Hager welcomes you to pull day, focusing on back, traps, and biceps within the six-week shred fat loss program. The video begins with the exercises.

Begin with a quick warm-up routine to improve flexibility and prevent injury, then run through fast exercises to get ready for today's workout.

Perform a warmup with 30 jumping jacks, arm circles, 10 bodyweight squats, 15-second toe touches, 20 reverse lunges (10 per leg), and 20 circular shrugs to prepare for the workout.

Master the drop set technique by reducing weight about 25 percent after your final set and performing one final set with as many repetitions as you can.

Perform four sets of ten of the close-grip seated row on a cable machine, maintain a straight back throughout the motion to maximize back activation.

Superset the next two exercises, alternating between them with little to no rest, and complete all of our sets.

Perform a single-arm dumbbell row to target the back, completing four sets of ten. Stabilize on a bench, use a lawnmower-like motion, keep the back straight, and feel a contraction.

Perform four sets of eight bent-over barbell rows to train the back, starting with a deadlift-like lift, keeping the back straight and pulling toward the torso.

Perform back-to-back supersets by alternating two exercises with little to no rest, completing all sets to intensify the fat-burning workout.

Perform four sets of 15 dumbbell shrugs to train the traps, using 40-pound dumbbells, and maintain a straight back with a full range of motion throughout.

Perform four sets of ten dumbbell upright rows, focusing on controlled motion with a straight back to target the traps and maintain a clean range of motion.

Perform a drop set by reducing the weight about 25 percent after your final set, then push for as many reps as possible for the six-week fat loss program.

Perform four sets of sixteen seated alternating curls with dumbbells, eight reps per arm, using a seated bench, while keeping elbows anchored and controlling the motion.

Perform a drop set after your final set by reducing the weight roughly 25 percent and blasting one final set to failure.

Perform four sets of ten incline bench curls to target the biceps, using 15 lb dumbbells with elbows kept low and planted, moving with controlled tempo through each rep.

Finish your workout with 15 minutes of hiit cardio to maximize caloric deficit and heart health. Alternate 45 seconds of sprinting with two minutes of walking, repeating until interval ends.

Celebrate finishing your workout with final stretches, and stay hydrated by drinking water throughout the day; consider sauna or steam room post-workout to support recovery and prevent cramps.

Begin with a quick warm-up to improve flexibility and reduce injury risk, then complete a brief sequence to get ready for today's workout.

Perform a dynamic warmup including jumping jacks, arm circles, bodyweight squats, toe touches, reverse lunges, and circular shrugs with a light dumbbell to prime your body for fat loss.

Perform four sets of eight squats with a 90-degree depth to train the legs, using a squat rack, a shoulder-width stance, and a controlled ascent with heels planted.

Perform a drop set by reducing the weight by about 25 percent after your final set, then complete one final set with as many repetitions as you can.

Perform four sets of ten prone leg curls to target the hamstrings with full range and controlled motion; substitute a seated leg curl if the machine is unavailable.

Perform a drop set in the six week shred fat loss program by quickly reducing weight by 25 percent after your final set and performing as many repetitions as possible.

Perform four sets of ten leg extensions to target the quadriceps, seated with feet planted and hands used only for stability, avoiding swing as you contract and finish the sets.