Summer Shred Workout Plan – 4 Weeks to Kickstart Transformation

Go Through This Summer Shred Workout Plan to Start Serious Body Transformation

Many people make a mission to achieve their ideal physique when the summer season approaches and the warm rays of the sun beckon. A well-organized workout plan can be the secret to success, whether you’re looking to feel confident and healthy or to show off your toned physique when you visit the beach. In this post, we’ll explore a summer shred workout plan, which will help you tone your body and increase your self-esteem.

Summer Shred Workout Plan

Hence, if you’re someone who’s looking to burn down the old you & transform yourself this summer, then keep reading. To get a ripped physique, you have to level up your training intensity. And in this workout plan, we’re going to cover the same. For instance, the workout mentioned here covers drop sets, supersets, and the density of the workout, which makes it a little different from the regular workout you follow.

Summer Shred Workout Plan

Here below is a workout plan for summer shredding that you can do for 4 weeks a day or even 5 days a week, depending upon your fitness level. Nonetheless, we recommend that you follow it for at least 4 weeks or possibly even 6 or 8 weeks, along with proper nutrition and supplementation. And we assure you you’ll lose body fat and be able to see the difference.

Day 1 – Chest, Triceps, Abs & HIIT Cardio

Exercise Sets Reps
BB Bench Press (Pause Method) 3 16 – 18
Incline DB Press Superset W/ Bodyweight Rear Lunges

3

3

6 – 8

45 Second

Decline BB Bench Press Superset W/

Pec Deck Machine Fly

3

3

10 – 12

12 – 15

Seated Dip Machine (Pause Method) 3 16 – 18
Seated Overhead DB Extensions Superset W/ Close Grip Push – Ups

3

3

8 – 10

Till Failure

High Knee Raises Till 3 Min
Machine Crunches Till 3 Min
HIIT Cardio (1 Min High Intensity & 1 Min Low) 20 Min

 

Day 2 – Legs & Cardio

Exercise Sets Reps
BB Back Squats 3 16 – 18
Smith Machine Front Squats Superset W/ Push – Ups

3

3

6 – 8

45 Seconds

Leg Press 3 10 – 12
Glute Kick Backs Max Reps in 5 Min
Romanian Deadlift (Rest Pause Method) 3 16 – 18
Leg Curls (Lying) Using Drop Set Method 3 12 – 15
Calf Raises (Standing) 4 12 – 20
Cardio (Treadmill, Stairmaster, Cycling) 45 Min

Day 3 – Shoulders, Traps, Abs, Calves & HIIT Cardio

Exercise Sets Reps
Push Press 4 10 – 12

DB Side Lateral Raises Superset W/

Seated Machine Overhead Press

3

3

10 – 12

12 – 15

Seated Bent Over DB Rear Delt Raises

Superset W/ Bodyweight Squats

3

3

8 – 10

45 Sec

Cable Upright Rowing (Wide Grip) Max Reps in 4 Min
DB Shrugs Max Reps in 4 Min
Cable Crunches Max Reps in 4 Min
Weighted Decline Crunches Max Reps in 4 Min
HIIT Cardio 20 Min

 

Day 4 – Back, Biceps & Cardio

Exercise Sets Reps
Bent Over BB Rowing 4 10 – 12

Pull Ups Superset W/

1 – Arm DB Rowing (Last Set: Drop Set)

3

3

Till Rest

8 – 10

Seated Cable Rowing (Wide Grip)

Superset W/ Squats (Bodyweight

3

3

10

Till Failure

Chest Supported Rowing Superset W/

T – Bar Rowing (Drop Set)

3

3

10 – 12

10 – 12

1 – Arm Cable Rowing Superset W/

EZ Bar Preacher Curls (Drop Set)

3

3

8 – 10

10

DB Hammer Curls Max Rep in 4 Min
Cardio (Treadmill, Stairmaster, Cycling) 45 Min

 

Workout Planning

This summer shred workout plan is a reasonably advanced workout routine. Hence, we suggest to adjust the volume and intensity depending on how much you can handle without going over the limit, which can lead to injuries. For instance, you can go for two days on and one day off split or five days on and two days off split.

 2 Days On & 1 Day Off Split:

  • Monday – Chest, Triceps & Abs
  • Tuesday – Legs
  • Wednesday – Rest Day
  • Thursday – Shoulders, Traps, Abs & Calves
  • Friday – Bak & Biceps
  • Saturday – Rest Day
  • Sunday – Repeat

5 Days On & 2 Days Off Split:

  • Monday – Chest, Triceps & Abs
  • Tuesday – Legs
  • Wednesday – HIIT
  • Thursday – Shoulders, Traps, Abs & Calves
  • Friday – Bak & Biceps
  • Saturday – Rest Day
  • Sunday – Repeat

Closing Thoughts

Starting a summer shred workout plan is like an adventure and a thrilling way to change your body and increase your self-esteem. You can attain your goal of the toned and sculpted physique you want by sticking with a good workout plan and mindful eating.

Nonetheless, recall to emphasize rest and recovery, maintain consistency, and set reasonable goals. And we hope you may reveal a more self-assured and physically fit version of yourself this summer with commitment and a well-rounded approach.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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