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!
