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SHREDDED BY SUMMER:
8 WEEKS TO YOUR BEST BODY EVER
It’s time to get serious about your summer
body. This 8 week workout and nutrition Main Goal: Lose Fat Time Per Workout: 30-45 Mins
plan will help you get shredded for this years Training Level: Intermediate Equipment: Bands, Barbell, Ca-
summer vacation.
Program Duration: 8 Weeks bles, Kettle Bells, Medicine Ball
Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 3 Days Author: Eric Bach
workouts/8-week-summer-shred

Weeks 1 & 2
Exercise Sets Reps Rest
Day 1
1a. Box Jump 3 5 -

1b. Overhead Medicine Ball Slam 3 5 1 Min

2a. Front Squat 3 5 2 Mins

2b. Bodyweight Supine Glute Bridge 3 10 1 Min

3a. Push Press 3 5 1 Min

3b. Band Pull Apart 3 10 2 Mins

4. Treadmill Intervals: Utilize 3 Mins as a warmup, then do 6 intervals of 15 Secs sprinting and
45 Secs resting. Start with a 5% incline and gradually increase speed on each rep.

Day 2
1. Dumbbell Hang Snatch 3 5 90 Secs

2a. Barbell Explosive Bench Press 5 6 30 Secs

2b. Stability Ball Forearm Plank 5 30 Secs 90 Secs

3a. Dumbbell Incline Press 3 6 -

3b. Dumbbell One Arm Row 3 8 -

3c. Goblet Reverse Lunges 3 8 Each Leg 1 Min

4a. Dumbbell Single Leg RDL 2 8 -

4b. Feet Elevated Pushup 2 Failure -

4c. Dumbbell Bicep Curl 2 15 1 Min

Day 3
1a. Clean 3 5 -

1b. Dumbbell Jump Squat 3 5 3 Mins

2. Trap Bar / Sumo Deadlift 3 5 3 Mins

3a. Dumbbell One Arm Overhead Press 3 6 60 - 90 Secs

3b. Dumbbell Split Squat 3 8 60 - 90 Secs

4. Dumbbell Farmers Walk 4 50 1 Min

5. Treadmill Intervals: Utilize 3 Mins as a warmup, then do 6 intervals of 15 Secs sprinting and
45 Secs resting. Start with a 5% incline and gradually increase speed on each rep.

Day 4
1a. Goblet Squat 3 8 -

1b. Dumbbell Stiff Leg Deadlift 3 8 -

1c. Dumbbell Bent-Over Row 3 8 -

1d. Dumbbell Press 3 8 -

1e. Dumbbell Curl to Press 3 8 -

1f. Dumbbell Goblet Lunge 3 8 Each Leg 2 Mins

Weeks 3 & 4
Exercise Sets Reps Rest
Day 1
1a. Box Jump 3 5 -

1b. Overhead Medicine Ball Slam 3 5 1 Min

2a. Front Squat 3 5 2 Min

2b. Bodyweight Supine Glute Bridge 3 10 1 Min

3a. Push Press 3 5 1 Min

3b. Band Pull Apart 3 10 2 Min

4. Treadmill Intervals: Utilize 3 Mins as a warmup, then do 8 intervals of 15 Secs sprinting and
45 Secs resting. Start with a 5% incline and gradually increase speed on each rep.

Day 2
1. Dumbbell Hang Snatch 4 4 90 Secs

2a. Barbell Explosive Bench Press 4 4 -

2b. Stability Ball Forearm Plank 4 45 Secs 2 Mins

3a. Dumbbell Incline Press 3 6 -

3b. Dumbbell One Arm Row 3 8 -

3c. Goblet Reverse Lunges 3 8 Each Leg 1 Min

4a. Dumbbell Single Leg RDL 2 8 -

4b. Feet Elevated Pushup 2 Failure -

4c. Dumbbell Bicep Curl 2 15 1 Min

Day 3
1a. Clean 4 4 -

1b. Dumbbell Jump Squat 4 4 3 Mins

2. Trap Bar / Sumo Squat 4 4 3 Mins

3a. Dumbbell One Arm Overhead Press 3 8 60 - 90 Secs

3b. Dumbbell Offset Split Squat 3 10 60 - 90 Secs

4. Dumbbell Farmers Walk 4 60 1 Min

5. Treadmill Intervals: Utilize 3 Mins as a warmup, then do 8 intervals of 15 Secs sprinting and
45 Secs resting. Start with a 5% incline and gradually increase speed on each rep.

Day 4
1a. Goblet Squat 3 8 -

1b. Dumbbell Stiff Leg Deadlift 3 8 -

1c. Dumbbell Bent-Over Row 3 8 -

1d. Dumbbell Press 3 8 -

1e. Dumbbell Curl to Press 3 8 -

1f. Dumbbell Goblet Lunge 3 8 Each Leg 2 Mins

Weeks 5 & 6
Exercise Sets Reps
Day 1
1a. Box Jump 4 3 -

1b. Overhead Medicine Ball Slam 4 3 1 Min

2. Front Squat 4 3 3 Mins

3a. Push Press 5 3 1 Min

3b. Band Pull Apart 5 10 2 Mins

4. Treadmill Intervals: Utilize 3 Mins as a warmup, then do 10 intervals of 15 Secs sprinting

and 45 Secs resting. Start with a 5% incline and gradually increase speed on each rep.

Day 2
1. Dumbbell Hang Snatch 5 3 90 Secs
2a. Barbell Explosive Bench Press 5 3 -

2b. Stability Ball Forearm Plank 4 45 Secs 2 Min

3a. Dumbbell Incline Press 3 6 -

3b. Dumbbell One Arm Row 3 8 -

3c. Goblet Reverse Lunges 3 8 Each Leg 1 Min

4a. Dumbbell Single Leg RDL 2 8 -

4b. Feet Elevated Pushup 2 Failure -

4c. Dumbbell Bicep Curl 2 15 1 Min

Day 3
1a. Clean 4 3 -
1b. Dumbbell Jump Squat 4 3 3 Mins

2. Trap Bar / Sumo Deadlift 4 3 3 Mins

3a. Dumbbell One Arm Overhead Press 3 10 60 - 90 Secs

3b. Dumbbell Offset Split Squat 3 12 Each Side 60 - 90 Secs

4. Dumbbell Farmers Walk 4 75 1 Min

5. Treadmill Intervals: Utilize 3 Mins as a warmup, then do 10 intervals of 15 Secs sprinting

and 45 Secs resting. Start with a 5% incline and gradually increase speed on each rep.

Day 4
1a. Goblet Squat 4 6 -
1b. Dumbbell Stiff Leg Deadlift 4 6 -

1c. Dumbbell Bent-Over Row 4 6 -

1d. Dumbbell Press 4 6 -

1e. Dumbbell Curl to Press 4 6 -

1f. Dumbbell Goblet Lunge 4 6 Each Leg 90 Secs

Weeks 7 & 8
Exercise Sets Reps
Day 1
1a. Box Jump 3 3 -

1b. Overhead Medicine Ball Slam 3 3 1 Min

2. Front Squat 4 6 2 Mins

3a. Push Press 4 6 90 Secs

3b. Cable Face Pulls 4 12 2 Min

4. Treadmill Intervals: Utilize 3 Mins as a warmup, then do 10 intervals of 15 Secs sprinting

and 45 Secs resting. Start with a 5% incline and gradually increase speed on each rep.

Day 2
1. Dumbbell One Arm Snatch 4 6 90 Secs

2. Close Grip Bench Press 5 5 90 - 120 Secs

3a. Dumbbell Incline Press 3 6, 8, 10 -

3b. Dumbbell One Arm Row 3 8, 10, 12 -

3c. Goblet Walking Lunge 3 8, 10, 12 60 - 90 Secs

4a. Dumbbell Lateral Raise 3 12 -

4b. Feet Elevated Pushup 3 Failure -

4c. Dumbbell Hammer Curl 3 15 1 Min

Day 3
1a. Clean 4 5 90 Secs

2. Trap Bar / Sumo Deadlift 4 6 3 Mins

3a. Kneeling Dumbbell Overhead Press 3 12 60 - 90 Secs

3b. Dumbbell Offset Split Squat 3 12 Each Side 60 - 90 Secs

4. Dumbbell Farmers Walk 4 75 1 Min

5. Treadmill Invervals: Utilize 3 Mins as a warmup, then do 10 intervals of 15 Secs sprinting

and 45 Secs resting. Start with a 5% incline and gradually increase speed on each rep.

Day 4
1a. Goblet Squat 4 6 -

1b. Dumbbell Stiff Leg Deadlift 4 6 -

1c. Dumbbell Bent-Over Row 4 6 -

1d. Dumbbell Press 4 6 -

1e. Dumbbell Curl to Press 4 6 -

1f. Dumbbell Goblet Lunge 4 6 Each Leg 90 Secs

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