7 days.
168 hours.
10,080 minutes.
604,800 seconds.
That’s it … that’s your entire week in a nutshell.
Needless to say, if you’re like most people, your week is spent working, cooking, sleeping, eating, socializing, and training when you can.
Now obviously, there are some who live a plain existence, and their entire life is encapsulated in the gym. However, that’s not realistic for most, and there will be some weeks you absolutely can’t make it to the gym. Or, you can only get there for 1 session.
Don’t sweat it because some training will always be better than none, especially if you follow this Get-Shredded Workout.
While you won’t build the maximum amount of muscle possible, you’ll keep your physique sharp with a single weekly workout while maintaining your body composition.
Shredded Workout – Simplify the Structure
If you’re short on time, you’re going to have to hammer the basics. Your primary focus is efficiency – time to stop messing around on Instagram, put your head down, and work.
There aren’t too many small guys walking around who can bench 225 and squat 315. So, if all else fails, just remember that compounds always beat isolation work.
If you’re not super familiar with the compound vs. isolation methodology, this will simplify it for you:
- COMPOUND: Any movement that involves more than one joint/muscle group
- ISOLATION: Any movement that involves a single joint/muscle group
Pretty simple, but here’s a list that will help you pick the best options for your next shredded workout:
COMPOUNDS
- Squat
- Front
- Back
- Deadlift
- Straight Bar
- Trap Bar
- Romanian Deadlift (RDL)
- Lunge
- Split Squat
- Reverse Lunge
- Forward Lunge
- Walking Lunges
- Rear Foot Elevated Split Squats
- Chest Press
- Flat
- Incline
- Decline
- Military Press
- Barbell
- Dumbbell
- Trap Bar
- Machine
- Pull-Ups
- Banded
- Machine Assisted
- Bodyweight
- Weighted
- Dips
- Banded
- Machine Assisted
- Bodyweight
- Weighted
- Row Variations
- Overhand (Pronated)
- Underhand (Supinated)
- Neutral (Hammer grip)
Seems too simple in your mind, eh?
Well, despite what you might think, sometimes simple is not easy.
Training: Where The Rubber Meets the Road
If you’ve been struggling to maintain consistency with your training for the last 2-4 months, then you’ll need to ease into this training block.
Just like with any stressor, the body will initially perceive it as a shock if the volume is too large, and homeostasis (the status quo) is disrupted to an exceedingly large extent.
Remember, the goal is to coax the body into adaptation. There’s a great quote from a coach named Scott Able, which is rather fitting, “Shock the body and it will react, coax the body and it will respond.”
Ease into training for the first week or two and air on the lower side of the set and rep ranges, especially since you only perform this Get-Shredded Workout once weekly.
Shredded Workout DAY 1
(SQUAT) – Front Squat to Box @90°: 3-4×6-8
(HINGE) – Dumbbell RDL: 3-4×8-12
(PULL) – A1. Overhand DB Row: 3-5×6-8
(PUSH) – A2. Incline DB Press: 3-5×6-8
(LUNGE) – B1. DB Reverse Lunge: 3-4×6-8/Leg
(PUSH) – B2. Machine-Assisted Dips: 3-4×10-12
While there may be a few exercises you’re not familiar with, you can easily make substitutions on a weekly basis, depending on your personal preferences, current injury history, or programming needs.
When it comes to weekly progression, use the following format to keep things simple, easy, and consistent:
Begin with the lowest set and rep range > Add 2 reps the next workout > Add 1 set the next workout > Increase the weight and reset to the initial set and rep range
This progression gives you 3 weeks to get used to a specific weight, while also improving the overall volume (aka the total tonnage) lifted each week.
The Other 23 Hours…
Your workout is relatively pointless.
Well, let me clarify – your workout is relatively pointless IF you don’t keep your lifestyle in check.
I’ve met tons of men and women who loved working out more than anything in the world. They lived in the gym 2 hours a day, 6 days a week, but yet they couldn’t seem to make progress.
Just try harder, you say?
Nah, not even close … these individuals were grinding themselves into powder every day but also partying every night. They didn’t take care of themselves the other 23 hours of the day, and as a result, they never progressed. A one-hour Get-Shredded Workout isn’t enough … it’s about your complete lifestyle.
I could write an entire book on how to maximize these hours outside the gym, but to keep things simple, here’s a short checklist to get you started:
- Sleep a minimum of 8 hours nightly.
- Find personalized coping strategies for stress.
- Get off of every screen 30-60 minutes before going to bed.
- Have some fun, but live life in balance (aka moderation).
- Whole foods (single-ingredient foods) win every time – eat like an adult.
- Get outside and see the sun for 20-30 minutes every day.
- Go to bed before 11 pm and get up with the sun.
- Spend 5-10 minutes every day doing nothing (aka be mindful).
- Take a daily walk outside and spend as much time in nature as possible.
- Eat 7-10 servings of fruit and vegetables daily.
You’d be surprised how many people struggle with these 10. Fitness, health, shredded bodies are NOT created only in the gym. Instead, they are created by the adaptation from the stress incurred in the gym IF your lifestyle promotes recovery. In our stress-filled world, most will find it very difficult to progress without these 10 factors in place.
