SUPER SHREDDED 8 WORKOUTS – WEEKS 3 & 4
2 WEEKs12 DAYs208 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
For a full explanation of the Super Shredded 8 training program, be sure to read the .
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 7-8 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 3 | 16-20 |
| Incline Dumbbell Flye V·08 | 3 | 16-20 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 7-8 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Seated Dumbbell Shoulder Press V·04 | 3 | 7-8 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 3 | 16-20 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 7-8 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Smith Machine Hang Power Clean V·03 | 8 | 20 sec. |
| Close-Grip Bench Press V·15 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Lying Triceps Extension V·06 | 2 | 16-20 |
| Triceps Pressdown V·10 | 2 | 16-20 |
| SUPERSET | ||
| Overhead Cable Triceps Extension (high pulley) V·13 | 2 | 7-8 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 80 | 368–448 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 5-6 |
| SUPERSET | ||
| Leg Extension V·04 | 3 | 16-20 |
| Front Squat V·04 | 3 | 16-20 |
| SUPERSET | ||
| Squat V·04 | 3 | 7-8 |
| Lying Leg Curl V·04 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Romanian Deadlift V·04 | 3 | 7-8 |
| Squat V·04 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Leg Press Calf Raise V·04 | 3 | 16-20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Dumbbell Lunge V·02 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Hanging Leg Raise V·05 | 3 | to failure |
| SUPERSET | ||
| Oblique Crunch V·03 | 3 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| Cable Woodchopper V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 249–306 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 7-8 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 3 | 16-20 |
| Straight-Arm Pulldown V·04 | 3 | 16-20 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 7-8 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Step-Up V·05 | 8 | 20 sec. |
| Barbell Shrug V·05 | 3 | 7-8 |
| SUPERSET | ||
| Barbell Behind-Back Shrug V·02 | 3 | 16-20 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Seated Barbell Curl V·21 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Curl V·06 | 2 | 16-20 |
| Prone Incline Dumbbell Curl V·01 | 2 | 16-20 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 2 | 7-8 |
| Barbell Wrist Curl V·01 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 16-20 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 345–420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 3 | 7-8 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 3 | 16-20 |
| Low-Pulley Cable Crossover V·05 | 3 | 16-20 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 3 | 7-8 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Smith Machine Behind-Neck Shoulder Press V·21 | 3 | 7-8 |
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 3 | 16-20 |
| Lying Cable Rear Delt Raise V·03 | 3 | 16-20 |
| SUPERSET | ||
| Cable Lateral Raise V·39 | 3 | 7-8 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Smith Machine Hang Power Clean V·03 | 8 | 20 sec. |
| Barbell Lying Triceps Extension V·06 | 2 | 7-8 |
| SUPERSET | ||
| Bench Dip V·01 | 2 | 16-20 |
| Reverse-Grip Triceps Pressdown V·06 | 2 | 16-20 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 2 | 7-8 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 80 | 368–448 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 7-8 |
| SUPERSET | ||
| Barbell Lunge V·03 | 3 | 16-20 |
| One-Leg Leg Press V·01 | 3 | 16-20 (alternate legs) |
| Leg Press V·02 | 3 | 7-8 |
| Deadlift V·03 | 3 | 7-8 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 16-20 |
| Squat V·04 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Seated Calf Raise V·06 | 3 | 16-20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Dumbbell Lunge V·02 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Rope Cable Crunch V·13 | 3 | 7-8 |
| SUPERSET | ||
| Oblique Cable Crunch V·01 | 3 | 16-20 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| Barbell Roll Out V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 276–336 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 3 | 7-8 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 3 | 16-20 |
| Straight-Arm Pulldown V·04 | 3 | 16-20 |
| SUPERSET | ||
| Standing Lat Pulldown V·37 | 3 | 7-8 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Step-Up V·05 | 8 | 20 sec. |
| Smith Machine Behind-Back Shrug V·05 | 3 | 7-8 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 3 | 16-20 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Barbell Curl V·06 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 2 | 16-20 |
| Incline Dumbbell Curl V·05 | 2 | 16-20 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 2 | 7-8 |
| Dumbbell Reverse Wrist Curl V·03 | 2 | 7-8 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 2 | 16-20 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 345–420 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 7-8 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 3 | 16-20 |
| Incline Dumbbell Flye V·08 | 3 | 16-20 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 7-8 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Seated Dumbbell Shoulder Press V·04 | 3 | 7-8 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 3 | 16-20 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 7-8 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Smith Machine Hang Power Clean V·03 | 8 | 20 sec. |
| Close-Grip Bench Press V·15 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Lying Triceps Extension V·06 | 2 | 16-20 |
| Triceps Pressdown V·10 | 2 | 16-20 |
| SUPERSET | ||
| Overhead Cable Triceps Extension (high pulley) V·13 | 2 | 7-8 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 80 | 368–448 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 5-6 |
| SUPERSET | ||
| Leg Extension V·04 | 3 | 16-20 |
| Front Squat V·04 | 3 | 16-20 |
| SUPERSET | ||
| Squat V·04 | 3 | 7-8 |
| Lying Leg Curl V·04 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Romanian Deadlift V·04 | 3 | 7-8 |
| Squat V·04 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Leg Press Calf Raise V·04 | 3 | 16-20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Dumbbell Lunge V·02 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Hanging Leg Raise V·05 | 3 | to failure |
| SUPERSET | ||
| Oblique Crunch V·03 | 3 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| Cable Woodchopper V·02 | 8 | 20 seconds |
| STAGE CLEAR! TOTAL VOLUME | 78 | 249–306 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 7-8 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 3 | 16-20 |
| Straight-Arm Pulldown V·04 | 3 | 16-20 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 7-8 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Step-Up V·05 | 8 | 20 sec. |
| Barbell Shrug V·05 | 3 | 7-8 |
| SUPERSET | ||
| Barbell Behind-Back Shrug V·02 | 3 | 16-20 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Seated Barbell Curl V·21 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Curl V·06 | 2 | 16-20 |
| Prone Incline Dumbbell Curl V·01 | 2 | 16-20 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 2 | 7-8 |
| Barbell Wrist Curl V·01 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 16-20 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 345–420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 3 | 7-8 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 3 | 16-20 |
| Low-Pulley Cable Crossover V·05 | 3 | 16-20 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 3 | 7-8 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Smith Machine Behind-Neck Shoulder Press V·21 | 3 | 7-8 |
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 3 | 16-20 |
| Lying Cable Rear Delt Raise V·03 | 3 | 16-20 |
| SUPERSET | ||
| Cable Lateral Raise V·39 | 3 | 7-8 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Smith Machine Hang Power Clean V·03 | 8 | 20 sec. |
| Barbell Lying Triceps Extension V·06 | 2 | 7-8 |
| SUPERSET | ||
| Bench Dip V·01 | 2 | 16-20 |
| Reverse-Grip Triceps Pressdown V·06 | 2 | 16-20 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 2 | 7-8 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 80 | 368–448 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 7-8 |
| SUPERSET | ||
| Barbell Lunge V·03 | 3 | 16-20 |
| One-Leg Leg Press V·01 | 3 | 16-20 (alternate legs) |
| Leg Press V·02 | 3 | 7-8 |
| Deadlift V·03 | 3 | 7-8 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 16-20 |
| Squat V·04 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Seated Calf Raise V·06 | 3 | 16-20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Dumbbell Lunge V·02 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Rope Cable Crunch V·13 | 3 | 7-8 |
| SUPERSET | ||
| Oblique Cable Crunch V·01 | 3 | 16-20 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| Barbell Roll Out V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 276–336 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 3 | 7-8 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 3 | 16-20 |
| Straight-Arm Pulldown V·04 | 3 | 16-20 |
| SUPERSET | ||
| Standing Lat Pulldown V·37 | 3 | 7-8 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Step-Up V·05 | 8 | 20 sec. |
| Smith Machine Behind-Back Shrug V·05 | 3 | 7-8 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 3 | 16-20 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Barbell Curl V·06 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 2 | 16-20 |
| Incline Dumbbell Curl V·05 | 2 | 16-20 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 2 | 7-8 |
| Dumbbell Reverse Wrist Curl V·03 | 2 | 7-8 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 2 | 16-20 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 345–420 REPS |