Summer Shred Split
Five dense, high volume sessions built to burn calories and keep muscle while you cut. Short rests keep the heart rate up.
Upper
Muscles worked: Chest, Lats, Front delts, Upper back, Triceps, Biceps
- Dumbbell Incline Bench Press3 sets × 12
- Lat Pull Down Normal Grip3 sets × 12
- Dumbbell Seated Shoulder Press3 sets × 12
- Cable Seated Row3 sets × 12
- Cable Middle Fly3 sets × 15
- Triceps Rope Extension on Crossover Machine3 sets × 15
- Dumbbell Curls3 sets × 15
- Gym Rowing Machine Fast Speed8 sets × 40s
Lower
Muscles worked: Quads, Hamstrings, Calves
- Dumbbell Goblet Squat3 sets × 15
- Barbell Romanian Deadlift3 sets × 12
- Dumbbell Bulgarian Split Squat3 sets × 12
- Lever Leg Extension3 sets × 15
- Lying Leg Curl Machine3 sets × 15
- Bodyweight Standing Calf Raise4 sets × 20
Push
Muscles worked: Chest, Front delts, Side delts, Triceps, Quads
- Barbell Bench Press4 sets × 6-8
- Barbell Standing Military Press3 sets × 12
- Chest Dip3 sets × 12
- Machine Fly3 sets × 15
- Lateral Raises Dumbbell4 sets × 15
- Cable Pushdown3 sets × 15
- Stationary Exercise Bike1 sets × 25min
Pull
Muscles worked: Lats, Upper back, Rear delts, Biceps, Abs, Quads
- Pull-Up Normal Grip3 sets × 10
- Barbell Bent Over Row3 sets × 12
- Lat Pull Down Normal Grip3 sets × 12
- Resistance Band Face Pull3 sets × 20
- Dumbbell Hammer Curl3 sets × 15
- Cable Standing Crunch3 sets × 15
- Jump Rope Basic Jump8 sets × 45s
Legs + Core
Muscles worked: Quads, Glutes, Hamstrings, Abs
- Barbell Full Squat4 sets × 6-8
- Leg Press Machine Normal Stance3 sets × 15-20
- Barbell Hip Thrust3 sets × 12
- Seated Leg Curl Machine3 sets × 15
- Hanging Leg Raises3 sets × 15
- Plank on Elbows3 sets × 45s
Summer Shred Split FAQ
Who is the Summer Shred Split program for?
Summer Shred Split is written for intermediate lifters and runs 5 training days per week. Five dense, high volume sessions built to burn calories and keep muscle while you cut. Short rests keep the heart rate up.
How many days a week is the Summer Shred Split?
5 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the Summer Shred Split free?
Yes — Summer Shred Split is completely free to follow. You can also track your sets and reps against it in the workout logger.
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Free, open and shared for everyone.