PHASE 1: WEEKS 1-3

DAY 1

DAY 2

DAY 3

DAY 4 DAY 5 DAY 6

CHEST, TRICEPS
AND ABS

SHOULDERS,
LEGS AND CALVES

BACK, TRAPS
AND BICEPS

CHEST, TRICEPS
AND ABS

SHOULDERS,
LEGS AND CALVES

BACK, TRAPS
AND BICEPS

DAY 7
REST

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

CHEST, TRICEPS
AND ABS

SHOULDERS,
LEGS AND CALVES

BACK, TRAPS
AND BICEPS

CHEST, TRICEPS
AND ABS

SHOULDERS,
LEGS AND CALVES

BACK, TRAPS
AND BICEPS

REST

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

CHEST, TRICEPS
AND ABS

DAY 1
CHEST,
TRICEPS
AND ABS

SHOULDERS,
LEGS AND CALVES

CROSS OFF
EACH DAY AS
YOU COMPLETE
THE PROGRAM
TO KEEP TRACK
OF YOUR
PROGRESS

BACK, TRAPS
AND BICEPS

CHEST, TRICEPS
AND ABS

SHOULDERS,
LEGS AND CALVES

BACK, TRAPS
AND BICEPS

REST

WHATS YOUR GOAL?

ACHIEVED YOUR GOAL: YES / NO

WWW.BODYBUILDING.COM/SHORTCUT2SHRED

PHASE 2: WEEKS 4-6

DAY 1

DAY 2

DAY 3

DAY 4 DAY 5 DAY 6

CHEST, TRICEPS
AND ABS

SHOULDERS,
LEGS AND CALVES

BACK, TRAPS
AND BICEPS

CHEST, TRICEPS
AND ABS

SHOULDERS,
LEGS AND CALVES

BACK, TRAPS
AND BICEPS

DAY 7
REST

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

CHEST, TRICEPS
AND ABS

SHOULDERS,
LEGS AND CALVES

BACK, TRAPS
AND BICEPS

CHEST, TRICEPS
AND ABS

SHOULDERS,
LEGS AND CALVES

BACK, TRAPS
AND BICEPS

REST

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

CHEST, TRICEPS
AND ABS

DAY 1
CHEST,
TRICEPS
AND ABS

SHOULDERS,
LEGS AND CALVES

CROSS OFF
EACH DAY AS
YOU COMPLETE
THE PROGRAM
TO KEEP TRACK
OF YOUR
PROGRESS

BACK, TRAPS
AND BICEPS

CHEST, TRICEPS
AND ABS

SHOULDERS,
LEGS AND CALVES

BACK, TRAPS
AND BICEPS

REST

WHATS YOUR GOAL?

ACHIEVED YOUR GOAL: YES / NO

WWW.BODYBUILDING.COM/SHORTCUT2SHRED