6-Week Summer Shred Program

Summer is right around the corner, so we hope you’ve been doing a summer workout.

Even if you’ve been putting it off, it’s not too late to get that masculine beach body. We’ve put together the perfect summer workout for you.

Our 6-Week Program will get rid of that “dad-bod” so you can feel confident at pool parties, BBQs, and the club.

Our workout program consists of full-body workouts that are challenging and fun at the same time. The combination of weight training with a mix of cardio will have you feeling great and help you burn fat while building muscle.

Remember to eat healthy as well to really see the best results. Muscles are built in the kitchen and the gym.

Summer Workout: Weeks 1-2

Day 1

Exercise	Sets	Reps	Rest
Warm-up (4 rounds)
Jumping Jacks	4	25
Lunges	4	10 each
Push-Ups	4	10	90 Seconds
DB Bench Press	3	10
Pull-Up	3	5
Plank	3	20 Seconds	90 Seconds
DB Shoulder Press	3	10
DB Curl	3	10
Shoulder Taps	3	20	90 Seconds
Goblet Squat	3	10
Pogo Jumps	3	20
Russian Twists	3	20

Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 2

Exercise	Sets	Reps	Rest
Warm-up (4 rounds)
Jumping Jacks	4	25
Lunges	4	10 each
Pushups	4	10	90 Seconds
DB RDL	3	10
Chin Up	3	5
Leg Raise	3	10	90 Seconds
DB Row	3	10 Each
DB Lateral Raise	3	10
Toe Touches	3	10	90 Seconds
Leg Extension	3	10
Leg Curl	3	10
Reverse Crunches	3	10

Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 3

Rest

Day 4

Exercise	Sets	Reps	Rest
Warm-up (4 rounds)
Jumping Jacks	4	25
Lunges	4	10 each
Pushups	4	10	90 Seconds
Reverse Lunge	3	8 Each
Tricep Ext.	3	12
Decline Crunch	3	10	90 Seconds
DB Incline Bench	3	10
Inverted Row	3	10
Side Plank	3	15 Seconds	90 Seconds
Lat Pulldown	3	10
Squat Jump	3	10
Hanging Leg Raise	3	10

Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 5- Bodyweight Circuit

Exercise	Sets	Reps	Rest
Warm-up (4 rounds)
Jumping Jacks	4	25
Lunges	4	10 each
Pushups	4	10	90 Seconds
Squat	5	10
Push-Up	5	20
Pogo Jump	5	10	90 Seconds
Chin Up	5	5
Med Ball Slam	5	10
Hyper Extension	5	10	90 Seconds
Farmers Carry	5	20 Yards

Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Summer Workout: Weeks 3-4

Day 1

Exercise	Sets	Reps	Rest
Warm-up (4 rounds)
Jumping Jacks	4	40
Lunges	4	15 each
Pushups	4	15	90 Seconds
Bench Press	4	6
Push-Up	4	10
Box Jump	4	10	90 Seconds
RFE Squat	4	6 Each
RFE Jump	4	6 each
Decline Crunch	4	10	90 Seconds
Shoulder Press	4	8
Pull-Up	4	5
DB RDL	4	8

Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 2

Exercise	Sets	Reps	Rest
Warm-up (4 rounds)
Jumping Jacks	4	40
Lunges	4	15 each
Pushups	4	15	90 Seconds
Reverse Lunge	4	6
DB Curl	4	12
Pallof Press	4	10	90 Seconds
DB RDL	4	6
Tricep Pushdown	4	12
Russian Twist	4	20	90 Seconds
DB Row	4	6
Chin-Up	4	5
Farmers Carry	4	20 Yards

Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 3

Rest

Day 4

Exercise	Sets	Reps	Rest
Warm-up (4 rounds)
Jumping Jacks	4	40
Lunges	4	15 each
Pushups	4	15	90 Seconds
Barbell Squat	4	5
Max Jump	4	2
Plank	4	20 Seconds	90 Seconds
DB Press	4	8
DB Lat Raise	4	15
Side Plank	4	20 Seconds	90 Seconds
Leg Extension	4	15
Leg Curl	4	15
Cable Crunch	4	15

Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 5

Exercise	Sets	Reps	Rest
Warm-up (4 rounds)
Jumping Jacks	4	25
Lunges	4	10 each
Pushups	4	10	90 Seconds
Squat	5	10
Push-Up	5	20
Lunges	5	10	90 Seconds
Leg Raise	5	10
Chin Up	5	5
Med Ball Slam	5	10
Hyper Extension	5	10	90 Seconds
Pogo Jumps	5	20 seconds

Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Summer Workout: Weeks 5-6

Day 1

Exercise	Sets	Reps	Rest
Warm-up (4 rounds)
Jumping Jacks	4	50
Lunges	4	20
Pushups	4	20	90 Seconds
Bench Press	5	5
Chin Up	5	5
Pogo Jump	5	20
Face Pull	5	20	90 Seconds
DB RDL	5	6
DB Shrug	5	15
Push Ups	5	10
Reverse Crunch	5	10	90 Seconds
Goblet Squat	5	8
DB Shoulder Press	5	8
MB Slam	5	10
Tricep Extension	5	15

Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 2

Exercise	Sets	Reps	Rest
Warm-up (4 rounds)
Jumping Jacks	4	50
Lunges	4	20
Pushups	4	20	90 Seconds
RFE Squat	5	5
Decline Push-up	5	10
Squat Jump	5	5
Pull-up	5	5	90 Seconds
DB Row	5	5
Chin-Up	5	6
Hyper Extension	5	10
Weighted Crunch	5	10	90 Seconds
Face Pull	5	15
Lat Pulldown	5	15
Cable Curl	5	15
Tricep Extension	5	15

Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 3

Rest

Day 4

Exercise	Sets	Reps	Rest
Warm-up (4 rounds)
Jumping Jacks	4	50
Lunges	4	20
Pushups	4	20	90 Seconds
BB Squat	5	5
BW Squat	5	10
Plank	5	20 Seconds
Shoulder Taps	5	20	90 Seconds
BB RDL	5	5
Max Jump	5	3
DB Curl	5	15
Reverse Crunch	5	10	90 Seconds
Leg Press	5	12
Leg Curl	5	12
Pogo Jump	5	25
Russian Twist	5	20

Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 5

Exercise	Sets	Reps	Rest
Warm-up (4 rounds)
Jumping Jacks	4	25
Lunges	4	10 each
Pushups	4	10	90 Seconds
Squat	5	10
Push-Up	5	20
Lunges	5	10
Leg Raise	5	10	90 Seconds
Chin Up	5	5
Med Ball Slam	5	10
Hyper Extension	5	10
Pogo Jumps	5	20 seconds	90 Seconds

Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

6-Week Summer Shred Program

Anthony Bailey

Summer Workout: Weeks 1-2

Day 1

Day 2

Day 3

Day 4

Day 5- Bodyweight Circuit

Summer Workout: Weeks 3-4

Day 1

Day 2

Day 3

Day 4

Day 5

Summer Workout: Weeks 5-6

Day 1

Day 2

Day 3

Day 4

Day 5

Anthony Bailey

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