SHRED PROGRAM

This program is setup in a 4-week template. After

completing one cycle, you can repeat the program to
maximize your results.

Make sure you take a physique picture prior to starting

the program, and take a picture when completed to see
results! DM pictures to me on Instagram: itsduke___

*Each workout group is a superset*

Ex: Workouts “1-4” are to be done as a superset

Day 1: Legs
1. DB Lunges: 3-4 sets / 10 Reps each leg
2. Bodyweight Jump Squats: 3-4 sets / 10 reps
3. Jump Rope: 3-4 sets / 50 Jumps

1. Goblet Squats: 3-4 sets / 10 reps

2. DB Step-ups: 3-4 sets / 10 reps each leg
3. Skater Jumps: 3-4 sets / 15 reps

1. Barbell Squat 3-4 sets / 10 reps

2. Burpees: 3-4 sets / 10 reps

Cardio: Stair Climber – 20 minutes

Day 2: Chest & Back

1. Bench Press: 3-4 sets / 10-12 reps

2. Lat Pull-Down: 3-4 sets / 10-12 reps
3. Jumping Jacks: 3-4 sets / 40 reps

1. DB Incline Bench Press: 3-4 sets / 12 reps

2. DB Single Arm Row: 3-4 sets / 12 reps each arm
3. Burpees: 3-4 sets / 8 reps

1. Push Up: 3-4 sets / 10-25 reps

2. Pull-Up: 3-4 sets / 8-12 reps

Cardio: 5 minutes straight no breaks

1. Bodyweight Squats: 20 reps
2. Push-ups: 20 Reps
3. Mountain Climber: 20 Reps
4. Jumping Jacks: 20 Reps
5. Squat to Oblique Crunch: 20 reps

Day 3: Cardio & Abs

1. Treadmill: 20 second sprint / 15 second rest (6-8 rounds)

1. Jumping Jacks: 3-4 sets / 40 reps

2. Mountain Climbers: 3-4 sets / 40 reps
3. Tuck Jumps: 3-4 sets / 10 reps

1. Leg Raises: 3-4 sets / 15-20 reps

2. Toe Touches: 3-4 sets / 15-20 reps
3. Reverse Crunches: 3-4 sets / 15-20 reps
Day 4: Arms and Shoulders

1. Military Press: 3-4 sets / 8-10 reps

2. Upright Row: 3-4 sets / 12 reps
3. Squat Jump 3-4 sets / 10 Reps

1. Burpee DB Clean and Press: 3-4 sets / 10 reps

2. DB Front/Lateral Raise: 3-4 sets / 8 reps each exercise
3. High Knees: 3-4 sets / 20 seconds

1. SA Rope Hammer Curls: 3-4 sets / 12 reps

2. SA Rope Push Downs: 3-4 sets / 12 sets
3. Burpees: 3-4 sets / 10 reps

1. Barbell Curls: 3-4 sets / 12 reps

2. Dips: 3-4 sets / 8-12 reps

Cardio: 4 rounds (20 seconds each exercise, 30 seconds rest after each round)
1. High Knees
2. Mountain Climbers
3. Squat Jumps

Day 5: Full Body

1. Push Ups: 3-4 sets / 10-25 reps

2. DB Goblet Squat: 3-4 sets / 12 reps

1. Lat Pull Down: 3-4 sets / 8-12 reps

2. Tuck Jumps: 3-4 sets / 12 reps

1. Incline Bench Press: 3-4 sets / 12 reps

2. Bodyweight Split Jumps: 3-4 sets / 15 Jumps

1. RDL: 3-4 sets / 10 reps

2. Pullups: 3-4 sets / 6-12

Cardio: 5 minutes straight no breaks

1. Bodyweight Squats: 20 reps
2. Push-ups: 20 Reps
3. Mountain Climber: 20 Reps
4. Jumping Jacks: 20 Reps
 5. Squat to Oblique Crunch: 20 reps

Day 6: Cardio
2 mile run

OPTIONAL: Arm exercises of Choice

Day 7: Rest

Day 8: Legs

1. DB Lunges: 3-4 sets / 10 reps each leg

2. Bodyweight Jump Squats: 3-4 sets / 10 reps
3. Jump Rope: 3-4 sets / 50 Jumps

1. Goblet Squats: 3-4 sets / 10 reps

2. Leg Press: 3-4 sets / 12-15 reps each leg
3. Skater Jumps: 3-4 sets / 15 reps

1. Squats: 3-4 sets / 10 reps

2. Burpees: 3-4 sets / 10 reps

Cardio: 4 rounds (20 seconds each exercise, 30 seconds rest after each round)
1. Burpees
2. Mountain Climbers
3. High Knees

Day 9: Chest & Back

1. Bench Press: 3-4 sets / 12 reps

2. Pull-ups: 3-4 sets / 8-12 reps
3. Jumping Jacks: 3-4 sets / 40 reps

1. DB Incline Bench Press: 3-4 sets / 12 reps

2. Barbell Row: 3-4 sets / 12 reps
3. Burpees: 3-4 sets / 8 reps
 1. Cable Fly: 3-4 sets / 12 reps
2. Rope Face pull: 3-4 sets / 12 reps

Cardio: Stair Climber – 25 minutes

Day 10: Cardio & Abs

Treadmill: 20 second Sprint, jump off 10 second rest / 6-8 rounds

2 Rounds Total: Each set do twice in a row with 30 Second rest in between, then go to next set.
1. High Knees: 15 Sec/ Squat Jumps: 15 Sec
2. Mountain Climber: 15 Sec/ Alternating Shoulder Taps: 15 Sec
3. Push-up to Side Plank Roll: 15 Sec/ Plank Twists: 15 Sec

1. Leg Raises: 3-4 sets / 15-20 reps

2. Suitcase crunch: 3-4 sets / 15-20 reps
3. Plank and Hold: 3-4 sets / Until Failure

Day 11: Arms and Shoulders

1. Arnold Shoulder Press: 3-4 sets / 10 reps

2. Foot Taps: 3-4 sets / 20 seconds
3. Burpee DB Clean and Press: 3-4 sets / 10 reps
4. Foot Taps: 3-4 sets / 20 seconds

1. Standing DB Press: 3-4 sets / 12 reps

2. High Knees: 3-4 sets / 20 seconds
3. DB Lateral/Front Raise: 3-4 sets / 8 reps each exercise
4. High Knees: 3-4 sets / 20 seconds

1. Hammer Curls: 3-4 sets / 12 reps

2. Burpees: 3-4 sets / 10 reps
3. Rope push down: 3-4 sets / 12 reps
4. Burpees: 3-4 sets / 10 reps

1. Barbell Curls: 3-4 sets / 12 reps

2. Dips: 3-4 sets / 8-12 reps (Last set to failure)

Cardio: 4 rounds (20 seconds each, 30 seconds after round)

1. Burpees
 2. Mountain Climbers
3. Jumping Jacks

Day 12: Full Body

1. Incline Bench Press: 3-4 sets / 12 reps

2. Bodyweight Jump Squats: 3-4 sets / 15 reps

1. Lat Pull Down: 3-4 sets / 10-12 reps

2. Tuck Jumps: 3-4 sets / 12 reps

1. Push Ups: 3-4 sets / 10-25 reps

2. DB Goblet Squat: 3-4 sets / 15 reps

1. RDL: 3-4 sets / 10 reps

2. Dips/Pull-ups: 3-4 sets AMRAP each

Cardio: 2 Rounds Total: Each set do twice in a row with 30 Second rest in between, then go to
next set.
1. High Knees: 15 Sec/ Squat Jumps: 15 Sec
2. Mountain Climber: 15 Sec/ Alternating Shoulder Taps: 15 Sec
3. Push-up to Side Plank Roll: 15 Sec/ Plank Twists: 15 Sec

Day 13: Cardio

2 Mile Run

OPTIONAL: Arm Exercises of Choice

Day 14: Rest

Day 15: Legs

1. Squats: 3-4 sets / 8-10 reps
2. DB Lunges: 3-4 sets / 20 total reps
3. Jumping Jacks: 3-4 sets / 50 reps

1. Leg Press: 3-4 sets / 12-15 reps

2. Split Jumps: 3-4 sets / 20 reps total
 3. DB RDL: 3-4 sets / 12 reps

1. Body Weight Jump Squats: 10 sets of 10 Jumps

Cardio: Stair Climber- 25 minute

Day 16: Chest & Back

1. Incline DB Bench Press: 3-4 sets / 12 reps

2. SA DB Rows: 3-4 sets / 12 reps 6 each arm
3. Burpees: 10 reps

1. Flat Bench Press: 3-4 sets / 10-12 reps

2. Supinated BB Rows: 3-4 sets / 12 reps
3. Jump Rope: 3-4 sets / 50 reps

1. Push-Ups: 3-4 sets / 10-25 reps

2. Pull Ups: 3-4 sets / 8-15 reps
3. Mountain Climbers: 3-4 sets / 30 reps

Cardio: 4 rounds (20 seconds each, 30 seconds after round)

1. Burpees
2. Mountain Climbers
3. Jumping Jacks

Day 17: Cardio & Abs

Treadmill: 20 second Sprint, 10 second off (6-8 rounds)

2 Rounds Total: Each set do twice in a row with 30 Second rest in between, then go to next set.
1. High Knees: 15 Sec/ Squat Jumps: 15 Sec
2. Mountain Climber: 15 Sec/ Alternating Shoulder Taps: 15 Sec
3. Push-up to Side Plank Roll: 15 Sec/ Plank Twists: 15 Sec

Abs: 1-3 Rounds (Try to do 3) Each Exercise 30 Seconds/ 10 Second Rest

1. Russian Twist
2. Seated Heel Taps
3. Heel Touches
4. Reverse Crunch
5. Plank Oblique Crunch
 6. Jumping Mountain Climber
7. Leg Raises

Day 18: Arms & Shoulders

1. Military press: 3-4 sets / 12 reps

2. EZ Bar Front Raises: 3-4 sets / 12 Reps
3. Jump Rope: 3-4 sets / 80-100 reps

1. DB Lateral Raise: 3-4 sets / 10 each arm

2. Standing DB Arnold Press: 3-4 sets / 12 reps
3. Jump Rope: 3-4 sets / 80-100 reps

1. EZ Bar curl: 3-4 sets / 12 reps

2. Overhead Tricep Extension: 3-4 sets / 12 reps
3. Hammer Curls: 3-4 Sets / 12 reps
4. Straight Bar Push Downs: 3-4 Sets / 12 reps

Cardio: 10 min total continuous

1. 8 Bench Hops
2. 8 vertical Jumps
3. 8 half Burpees
4. 8 Kickouts
5. 8 Mountain Climbers

Day 19: Full Body

1. Push- Ups: 3-4 sets / 10-25 reps
2. Squats: 3-4 sets / 8-12 reps

1. Flat DB Press: 3-4 sets / 12 reps

2. DB Backwards Lunges: 3-4 sets / 10 each leg

1. BB Row: 3-4 sets / 8-12 reps

2. Pull-Ups: 3-4 sets / 8-12 reps

Abs: use a 10lb plate

20 leg raises
20 suitcase crunches
20 toe touches
20 Russian Twist
20 Penguin Twist

Cardio: 4 rounds (20 seconds each, 30 seconds after round)

1. Burpees
2. Tuck Jumps
3. Jumping Jacks

Day 20: Cardio

1-2 Mile Run or Cardio Machine of Choice

Optional: Arm exercises of Choice

Day 21: Rest

Day 22: Legs

1. Leg Press: 3-4 sets / 10-12 reps
2. DB RDL: 3-4 sets / 12 reps
3. Jumping Jacks: 3-4 sets / 50 reps

1. DB Lunges: 3-4 sets / 20 reps total

2. Quad Extensions: 3-4 sets / 10 reps
3. Split Jumps: 3-4 sets / 20 reps

Cardio: 4 rounds (20 seconds each, 30 seconds after round)

1. Tuck Jumps
2. Mountain Climbers
3. Jumping Jacks

Day 23: Chest & Back

1. Incline DB Bench Press: 3-4 sets / 8 reps

2. Lat Pull-Down: 3-4 sets / 8 reps
3. Tuck Jumps: 3-4 sets / 12 reps

1. Flat Bench Press: 3-4 sets / 8-12 reps

2. BB Rows: 3-4 sets / 8-12 reps
 3. Mountain Climbers: 3-4 / 40 reps

1. Push-Up: 3-4 sets / 10-25 reps

2. Pull-Ups: 3-4 sets / 8-15 reps
3. High Knees: 3-4 sets / 30 reps

Cardio: 10 minutes continuous

1. 8 Mountain Climbers
2. 8 Jump Squats
3. 8 Burpees
4. 8 Jumping Jacks

Day 24: Cardio & Abs

1 Mile Run

Treadmill: 20 second sprint, 10 second off (6-8 rounds)

1. Burpees
2. Tuck Jumps
3. Jumping Jacks

1. Suitcase Crunch: 3-4 sets / 10-20 reps

2. Leg Raises: 3-4 sets / 10-20 reps
3. Russian Twists: 3-4 sets / 10-20 reps

Day 25: Arms & Shoulders

1. Military press: 3-4 sets / 12 reps

2. EZ Bar Front Raise: 3-4 sets / 12 reps
3. Jump Rope: 3-4 sets / 80-100 ropes

1. DB Lateral Raise: 3-4 sets / 10 each arm

2. DB Arnold Press: 3-4 sets / 12 reps
3. Jump Rope: 3-4 sets / 80-100 reps

1. EZ Bar Curls: 3-4 sets / 12 reps

2. Rope Pull Down Extension: 3-4 sets / 12 reps
 1. Hammer Curls: 3-4 sets / 12 reps
2. Straight bar push down: 3-4 sets / 12 reps
3. Single Arm Isolated Curl: 3-4 sets / 10 reps
4. Single arm DB Tricep kickback: 3-4 sets / 10 reps

Day 26: Full Body

1. Pull Up: 3-4 sets / 8-12 reps

2. Squats: 3-4 sets / 8-12 reps

1. Flat DB press: 3-4 sets / 12 reps

2. DB Lunges: 3-4 sets / 10 reps each

1. Seated Row: 3-4 sets / 12 reps

2. Push-Ups: 3-4 sets / 10-25 reps

Abs: use a 10lb plate

20 leg raises
20 suitcase crunches
20 toe touches
20 Russian Twist
20 Penguin Twist

Cardio: 10 minutes

8 Mountain Climbers
8 Jump Squats
8 Burpees
8 Jumping Jacks

Day 27: Cardio

1-2 Mile Run

OPTIONAL: Arms

Day 28: Rest

Day 29: Repeat “Day 22” Workout or pick a workout of
your choice!

Day 30: Repeat “Day 23” Workout or pick a workout of

your choice!