THE 8 WEEK
SHRED PROGRAM
,The 8 Week Shred Program
TABLE OF CONTENTS
How the 8 Week Shred Works............................................................................................................3
Phase 1 Workouts: Build the Base.................................................................................................. 4
• Upper Body Workout .............................................................................................................................................. 6
• Lower Body Workout .............................................................................................................................................10
• Ab Workout .............................................................................................................................................................13
• Cardio Workouts.....................................................................................................................................................15
Phase 2 Workouts: Trim the Fat.......................................................................................................17
• Circuit 1 ..................................................................................................................................................................19
• Circuit 2 ................................................................................................................................................................. 20
• Circuit 3 ..................................................................................................................................................................21
• Circuit 4 ................................................................................................................................................................. 22
Fat Shredding Meals ........................................................................................................................ 24
Snippets ............................................................................................................................................ 36
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,The 8 Week Shred Program
HOW THE 8 WEEK SHRED WORKS
This program is separated into two sections. The first four weeks are phase 1, and it’s all about building
strength and muscle. This is designed to get your metabolism revved up, dial in your diet to incorporate
more lean meats and healthy carbs, and get you in the habit of hitting the gym regularly.
During this time you’ll be eating more food, taking adequate rest days to allow your muscles to repair, and
drinking lots of water. It’s all about conditioning your body, getting used to eating a clean, healthy diet, and
preparing your ligaments and tendons for the rigors of phase 2.
Phase 2 takes it to the next level. Your exercise ramps up a notch to reset your fat burning system,
and your diet stays tight and lean. You’ll still be drinking plenty of water, getting lots of rest, and eating
clean. Cardio workouts stay in play, but the weight training takes a total body approach to achieve
muscle development at the same time that fat loss is occurring.
| GOLDSGYM.COM 3
, The 8 Week Shred Program
PHASE 1 WORKOUTS: BUILD THE BASE
The first phase of this 8 week shred consists of 4 weeks of muscle building and moderate cardio. You
will rotate through several different workouts, depending on the week, combining cardio and heavily
weighted exercises.
All of these workouts in phase 1 should be executed to near failure. What that means is if you can get
through the 10 repetitions, and your muscles still have a little left in them, then you need to increase
the weight. For the ab exercises, you can simply keep adding repetitions until your abs give out.
Dig out your water bottle, grab your headphones, and be ready to feel the burn!
| GOLDSGYM.COM 4
SHRED PROGRAM
,The 8 Week Shred Program
TABLE OF CONTENTS
How the 8 Week Shred Works............................................................................................................3
Phase 1 Workouts: Build the Base.................................................................................................. 4
• Upper Body Workout .............................................................................................................................................. 6
• Lower Body Workout .............................................................................................................................................10
• Ab Workout .............................................................................................................................................................13
• Cardio Workouts.....................................................................................................................................................15
Phase 2 Workouts: Trim the Fat.......................................................................................................17
• Circuit 1 ..................................................................................................................................................................19
• Circuit 2 ................................................................................................................................................................. 20
• Circuit 3 ..................................................................................................................................................................21
• Circuit 4 ................................................................................................................................................................. 22
Fat Shredding Meals ........................................................................................................................ 24
Snippets ............................................................................................................................................ 36
| GOLDSGYM.COM 2
,The 8 Week Shred Program
HOW THE 8 WEEK SHRED WORKS
This program is separated into two sections. The first four weeks are phase 1, and it’s all about building
strength and muscle. This is designed to get your metabolism revved up, dial in your diet to incorporate
more lean meats and healthy carbs, and get you in the habit of hitting the gym regularly.
During this time you’ll be eating more food, taking adequate rest days to allow your muscles to repair, and
drinking lots of water. It’s all about conditioning your body, getting used to eating a clean, healthy diet, and
preparing your ligaments and tendons for the rigors of phase 2.
Phase 2 takes it to the next level. Your exercise ramps up a notch to reset your fat burning system,
and your diet stays tight and lean. You’ll still be drinking plenty of water, getting lots of rest, and eating
clean. Cardio workouts stay in play, but the weight training takes a total body approach to achieve
muscle development at the same time that fat loss is occurring.
| GOLDSGYM.COM 3
, The 8 Week Shred Program
PHASE 1 WORKOUTS: BUILD THE BASE
The first phase of this 8 week shred consists of 4 weeks of muscle building and moderate cardio. You
will rotate through several different workouts, depending on the week, combining cardio and heavily
weighted exercises.
All of these workouts in phase 1 should be executed to near failure. What that means is if you can get
through the 10 repetitions, and your muscles still have a little left in them, then you need to increase
the weight. For the ab exercises, you can simply keep adding repetitions until your abs give out.
Dig out your water bottle, grab your headphones, and be ready to feel the burn!
| GOLDSGYM.COM 4
