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WE SH IP TO ALGERI A VIE W D E TAILS

4 Day Shred Cycle Fat Loss Workout

Train insane 4 days a week. Combine your resistance training

sessions with short bursts of cardio to maximize fat loss while
maintaining existing muscle mass.

Workout Summary

Main Goal Lose Fat

Workout Type Split

Training Level Intermediate

Program Duration 8 weeks

Days Per Week 4

Time Per Workout 45-60 minutes

Equipment Required Barbell, Dumbbells, Machines

Target Gender Male & Female

Recommended Supplements Low Cal. Protein Powder, Pre-Workout Fat

Burner, BCAA Intra-Workout, Multivitamin,
CLA
 Author Thomas Schultz

Workout PDF Download Workout

Workout Description
This workout combines your resistance training and cardio into one intense workout
session. You will be at the gym 4 times per week, in and out in about one hour. Make
sure to stretch or properly warm up before beginning each day.

I recommend the following split. Feel free to move the days around to fit your schedule,
as long as you keep several days of rest between your pressing day (chest and
shoulders).

Monday - Chest and Triceps

Tuesday - Legs
Thursday - Shoulders and Traps
Friday - Back and Biceps

Exercises are performed in pairs. These pairs consist of:

A barbell, dumbbell or machine exercise

A bodyweight exercise

You will start each exercise pattern with a single rep for the barbell, machine or dumbbell
exercise. After this rep immediately perform 15 seconds of moderate cardio. This could
include kettlebell swings, treadmill, stepper, skipping rope or anything similar. Next
perform 10 reps of the bodyweight exercise followed by another 15 seconds of
moderate cardio.

Each time through this sequence you will add a rep to the barbell/dumbbell/machine
exercise while taking one away from the bodyweight exercise. Some rest between each
of these stations is acceptable, but try to keep it to a minimum.

The complete sequence for each exercise pattern looks like the following:

Shred Cycle

Example Pattern

Exercise Reps
Barbell/Dumbbell 1
Cardio 15 seconds

Bodyweight 10

Cardio 15 seconds

Barbell/Dumbbell 2

Cardio 15 seconds

Bodyweight 9

Cardio 15 seconds

Barbell/Dumbbell 3

Cardio 15 seconds

Bodyweight 8

Cardio 15 seconds

Barbell/Dumbbell 4

Cardio 15 seconds

Bodyweight 7

Cardio 15 seconds

Barbell/Dumbbell 5

Cardio 15 seconds

Bodyweight 6

Cardio 15 seconds

Barbell/Dumbbell 6

Cardio 15 seconds

Bodyweight 5

Cardio 15 seconds

Barbell/Dumbbell 7

Cardio 15 seconds

Bodyweight 4

Cardio 15 seconds

Barbell/Dumbbell 8
 Cardio 15 seconds

Bodyweight 3

Cardio 15 seconds

Barbell/Dumbbell 9

Cardio 15 seconds

Bodyweight 2

Cardio 15 seconds

Barbell/Dumbbell 10

Cardio 15 seconds

Bodyweight 1

Cardio 15 seconds

As your conditioning improves week in and week out your workout time will decrease.
Initially you want to start with a weight that allows you to complete the entire circuit
without making an adjustment. If a weight becomes too manageable add 5 pounds then
next time you lift.

Here are the recommended exercise pairings. Feel free to make adjustments based on
needs or available equipment.

Chest and Triceps

Pair 1 - Bench Press and Push Ups
Pair 2 - Dumbbell Flyes and Dips

Legs
Pair 1 - Squats and Lunges
Pair 2 - Dumbbell Stiff Leg Deadlifts and Jump Squats

Shoulders and Traps

Pair 1 - Seated Barbell Press and Side Plank*
Pair 2 - Barbell Shrugs and Hand Walkouts

* For the side plank alternate left and right arms. Instead of reps count out seconds
using "one thousand one, one thousand two, etc."

Back and Biceps

 Pair 1 - Barbell Rows and Pull Ups
Pair 2 - Seated Cable Row and Chin Ups

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 About The Author

Thomas Schultz
Thomas Schultz has been involved with lifting and physical fitness for over a
decade. He is currently training for CrossFit and his first Tough Mudder.
View all by Thomas Schultz »

20 Comments + Post Comment

Posted Sun, 12/24/2017 - 15:05 LIKE 3

Lou Delloso
Looks like a great workout. Only question is for instance am I doing bench press- pushups,
and then flies and dips for day 1 or just 2 exercises- not 4 ??? Thanks much !!

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Posted Wed, 12/27/2017 - 09:11 LIKE 3

JoshEngland
Hi Lou,
This is an older workout and it is unclear, but I believe the author intended for both
pairings (all 4 exercises) to be performed on the suggested workout day.
Hope this helps!

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Posted Sun, 02/05/2017 - 16:08 LIKE 2

Henry Staggs
This looks like a very challenging program, I look forward to working it.
When I go from barbell/dumbbell to cardio and then body weight. Should I be focused on the
same muscle, or the other muscle ... for example Monday is chest and triceps. Should I do a
barbell, dumbbell for chest and then a body weight triceps ... and then after I finished that
cycle, switch and do a weight triceps and body weight chest? Or do weight and body weight
on the same muscle ... then do it all over again focusing on the second muscle?

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 Posted Mon, 06/02/2014 - 22:05 LIKE 18
TJ
Do you do just one pair or both in one day?

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Posted Mon, 03/17/2014 - 12:55 LIKE 16

Mike G
Is there any meal program or guidelines I should follow when doing this. My mom always
cooks at home good healthy home made food but I was wondering if there should be certain
foods I should avoid in order to shed fat while doi g this workout.

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Posted Fri, 02/07/2014 - 01:59 LIKE 14

Justin
So you do pair 1 with the cardio after each set, then when you finish 1-10 and 10-1, you do the
2nd pair through correct?! Just trying to clarify....

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Posted Fri, 03/14/2014 - 00:59 LIKE 17

Luis
WRONG, you do the cardio after every exercise for example you do the 1 barbell rep
then 15 sec cardio then the 10 reps bodiweight then 15 sec cardio then 2 barbell reps
then 15 sec cardio then 9 rep barbell, and that is how the routine goes till you finish it.

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Posted Fri, 11/29/2013 - 06:51 LIKE 18

Jonathan
Brianna, if you can hold yourself in a chin up or pull up position for the allotted time then try
that. This is the USMC sub for pull ups for women. Or lay on the floor under a rack with a bar
resting on the safety bars (set to where you can reach them from the floor) and do body
weight rows. Just mho.

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Posted Thu, 11/14/2013 - 15:48 LIKE 18

Nick Hickman
Im getting this workout done in just under 30 minutes. Am i doing it right? I do a barbell
exercise, then a dumbbell exercise, cardio, then 2 bodyweight exercises, and then cardio
again, and repeat until I'm done. Am i missing something here?

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Posted Mon, 01/06/2014 - 14:59 LIKE 14

Gabe L
From what I understand, you are only completing half the cardio. The progression is
barbell/dumbell excercise, cardio, body weight exercise, cardio. This is to be done
twice. Once for each set of excersies. Hope this helps.

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Posted Wed, 11/06/2013 - 02:28 LIKE 25

Brianna
For those of us who aren't there yet, what alternatives to you suggest for chin ups and pulls?

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Posted Tue, 10/01/2013 - 10:02 LIKE 17

Ace Wilde
Both pairings are supposed to be done in one day, correct? Or are they for alternate weeks?

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Posted Wed, 09/04/2013 - 22:56 LIKE 23

Sweet Rhi
What are hand walkouts?

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Posted Wed, 08/07/2013 - 21:24 LIKE 29

Daz
what cardio exercises are recommended for the 15 secs burst? Mountain climbers? Jumping
Jacks? High-Knee kicks?

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Posted Sat, 08/03/2013 - 02:01 LIKE 29

Bruno
Dear Thomas,
I know Rome wasn’t built in one day but I need your advises.
I’m 29 and my height is 179cm.
I started to train again 3 months ago (early May 2013) and dropped my body weight from
88kg to 80kg today but I’m stagnating at this weight (80kg) for almost 3 weeks even though I
do provide the same efforts. I barely get rid of this fatty tissue layer I have been carrying for the
past 6 years.
In order to better understand my training, here is the detail of a typical day:
5:00 am----------1 cup of Dymatize Elite Whey (with water) + 1 cup of oatmeal with milk + 1 caps
of Dymaburn + 1 caps of Fish oil + 1 caps vitamin C 500mg + 1 caps vitamen E 400mg.
5:50 am----------14km bicycle ride to the gym (35min, avg. of 140bpm)
6:30 am----------50min Workout + 2 cups of Dymatize Elite Whey (with water) right after
9:00 am----------1 cup of oatmeal with milk
12:00 am-------- White rice with meat or noodles with meat + 1 egg always + 1 yogurt
4:00 pm---------- Glass of soy milk
6:00 pm----------16km bicycle ride back home (35 to 40min avg. of 150bpm)
8:00 pm---------- White rice or noodles with meat (always as I leave in Asia)
9:30 pm---------- Bed time (avg. of 7h sleep/night)
I perform the following routine 4 days a week (Mon-Tue-Thu-Fri)
+ Cycling = avg of 30km/day with bpm ranging from 130 to 160 (70 to 90% of max heart rate)
as I need fair accelerations to flow in Bangkok’s mad traffic.
Monday
Morning: -Cycling –Chest –Biceps -Abs
Evening: -Cycling
Tuesday
Morning: -Cycling –Shoulders-Triceps-Abs
Evening: -Cycling
Wednesday
REST
Thursday
Morning: -Cycling –Back -Abs
Evening: -Cycling
Friday
Morning: -Cycling –Legs -Abs
Evening: -Cycling
Saturday & Sunday
REST (maybe a ride on some Sunday)
Do you think your workout could be used in my particular case? Btw, Saturday is usually my
cheat day but nothing crazy and no alcohol.
My goal is to become lean but not too bulky. Square & flat chest with good shoulder
proportions.
Thank you in advance for your help!
Best regards,
Bruno

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 Posted Fri, 08/09/2013 - 01:27 LIKE 26
Princess
Hi Bruno, I think that you may benefit from 1) calculating and manipulating you
macronutrients and 2)cutting down some of the cardio. Also, you may want to
incorporate some HIIT style cardio, such as interval sprinting. And don't forget that our
bodies adapt to rountines so it would be wise to switch up every 4-6 weeks to avoid
stagnation. Hope this helps :)

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Posted Mon, 07/08/2013 - 19:31 LIKE 48

John H
Quick question: use pair 1 through the entire sequence then start pair 2 through the entire
sequence?

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Posted Tue, 06/11/2013 - 16:34 LIKE 38

James
This looks like a good work out form me as I'm getting back into working out from an injury.

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Posted Wed, 06/05/2013 - 08:43 LIKE 60

Rich
I like this workout plan a lot and plan to try it. :) Just to clarify, we do 2 pairs of exercises per
session right?

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Posted Fri, 05/31/2013 - 12:43 LIKE 50

Geoff
suggested weights or percentages of weights?

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