joshua zitting’s 8 week shred8weekshred.com/wp-content/uploads/2016/04/workoutplan_pdf.pdf ·...

8 WEEK SHREDJOSHUA ZITTING’S

TRAINING PLAN

It’s important to remember that solid planning is important while taking your fitness journey. This is why everything is laid out specifically for you to take the guess work out. Focus on one Phase of the 8 week shred at a time rather then the entire program. You are going to experience your metabolism at new heights. Your body will experience massive fat burning hormone release. Including natural human growth hormone which will help attack your subcutaneous fats around your hips, belly, thighs, and butt.

Workouts will be in the 60 min range but can be done in as little as 40 minutes with lower rest periods.

Before you begin any exercise regimen make sure you consult with a physician.

The main focus always during your workouts should be on 3 key things - 1 - Form 2 - Consistency 3 - Intensity

Simply put, figure out how to be consistent and you have won half the battle. Always focus on form over heavy weight as you want to prevent injury and muscle imbalances. Your intensity should always be brought to the table. You don’t need to be as strong as anyone else, your only competitor is you so all I ask is bring the best you that you possibly can to the table every single time.

Also make sure you join the rest of the shred community on Facebook.com/8weekshred as well as on Instagram@8weekshred

To Your Success Joshua Zitting

Welcome To the Shred


PHASE 1

JOSHUA ZITTING’S 8 WEEK SHRED

PHASE 1 - STABILIZATION / STRENGTH WEEKS 1-3

▸ Average Men - 2600 calories per day (180 lb. male)

▸ Average Women - 1700 calories per day ( 120 lb. female )

▸ Calories will slightly change depending on current weight.

▸ Phase 1 is to help build core stabilizer muscles with a focus on strength.

▸ Workouts should be about 60 min in length

▸ 1 Gallon Water per Day

▸ Rest period 30-60 seconds between exercise sets building up to only 30 seconds in phase 2 and 3.

▸ Each Exercise Make sure you start with a light warm up set before completing your sets allowing your muscles to warm up to the heavier weights.

JOSHUA ZITTING’S 8 WEEK SHRED PHASE 1 WORKOUTS WEEKS 1-3

EXERCISE

Incline Bench Press Bosu-Ball Push upsDecline Dumbbell Chest Press Stability Ball Dumbbell Chest Press Tricep Rope Press DownsCable Crunch Wood ChopsLeg Raises

Workout 1: Chest, Triceps, AbsSETS

333333333

REPS

10,10,1010,10,1010,10,1010,10,1010,10,1010,10,1010,10,10Failure

EXERCISE

Dumbbell Alternating Lunge Step Ups to Lateral Side RaiseBosu Ball Dumbbell Squats Standing Calf Raises Dumbbell Shoulder PressCable Rear Delt Fly35-45lb plate upright rowDumbell Shrugs

Workout 2: Legs, Calves, Shoulders

EXERCISE

Seated Cable Row Barbell Bent Over RowLat Pull DownsBarbell ShrugsReverse Grip High Rope Nose PullsSeated Dumbbell CurlsCable Machine Straight Bar CurlsDumbell Hammer Curls

Workout 3: Back, Traps, Biceps

EXERCISE

Dumbbell Flys Cable Cross Overs - High to LowIncline Machine Press Single Arm Cable Reverse Tri Extension Tricep Rope Press DownsDumbell Tricep Kick BacksDips Wood Chops

Workout 4: Chest, Triceps, AbsREPS

10,8,610,8,610,8,610,8,610,8,610,8,610,8,6Failure10

EXERCISE

Hamstring Leg CurlsBox Jumps Seated Leg ExtensionSingle Leg Squat Toe Touch Standing Calf Raises Dumbbell Front to Side RaisesPec Deck Rear Delt FlyDumbell Squat Curl To Overhead Press


EXERCISE

V Bar Close Grip Lat Pulls Seated Cable RowsStraight Arm Bar PulldownsBack ExtensionsPreacher CurlsDumbell Hammer CurlsEZ Bar Reverse Curls

Workout 6: Back, Biceps, Abs

7th Day - Rest

SETS

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SETS

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SETS

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SETS

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SETS

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10 min HIIT Treadmill Cardio and Stretch



10 min 8WS Abs Routine and Stretch 10 min 8WS Abs Routine and Stretch

10 min 8WS Abs Routine and Stretch

REPS

10,8,610,8,610,8,610,8,610,8,610,8,610,8,610,8,610,8,6

REPS

10,8,610,8,610,8,610,8,610,8,610,8,610,8,610,8,6

REPS

10,10,1010,10,1010,10,1010,10,1010,10,1010,10,1010,10,1010,10,10

REPS

10,10,1010,10,1010,10,1010,10,1010,10,1010,10,1010,10,1010,10,10


PHASE 2


PHASE 2 - STRENGTH / ENDURANCE WEEKS 4-6

▸ Average Men - 2600 calories per day

▸ Average Women - 1700 calories per day

▸ Phase 2 is Intermittent Fasting on a 8/16 Schedule

▸ Will be Fasting until Noon and from Noon-8pm is your window to eat the same calories from phase 1

▸ Morning will consist of Coffee or Tea, 1 tablespoon coconut oil (mixes well in coffee)

▸ 1 Gallon Water per day with flavored BCAA’s

▸ Workouts consist of Lower Weight High Rep & High Weight Low weight Workouts

▸ Rest period 30 seconds between exercise sets



EXERCISE

Incline Bench Press Bosu Ball Push upsDecline Dumbbell Chest Press Stability Ball Dumbbell Chest Press Tricep Rope Press DownsCable Crunch Wood ChopsLeg Raises


333333333

REPS

15-2015-2015-2015-2015-2015-2015-20Failure

EXERCISE



EXERCISE



EXERCISE



10,8,610,8,610,8,610,8,610,8,610,8,610,8,6Failure10

EXERCISE



EXERCISE



7th Day - Rest

REPS

15-2015-2015-2015-2015-2015-2015-2015-20

REPS

15-2015-2015-2015-2015-2015-2015-2015-20

SETS

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SETS

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SETS

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SETS

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SETS

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REPS

10,8,610,8,610,8,610,8,610,8,610,8,610,8,610,8,610,8,6

REPS

10,8,610,8,610,8,610,8,610,8,610,8,610,8,610,8,6


PHASE 3


PHASE 3 - STRENGTH / HYPERTROPHY WEEKS 7-8

▸ Average Men - 2300 calories per day

▸ Average Women - 1400 calories per day

▸ Phase 3 you will be on low carb for 6 days with a high carb 7th day cheat day

▸ Continue Mornings with Coffee or Tea,

▸ Phase 3 increase water intake to 1 1/2 gallons of Water per day and BCAA’s

▸ In Each exercise of Phase 3 the last set ( 6/12 ) is a drop set, meaning that you complete the 6 rep range with as heavy weight as possible and then drop the weight to a challenging weight for 12 reps causing hypertrophy.



EXERCISE

Incline Bench Press Bosu Ball Push upsDecline Dumbbell Chest Press Stability Ball Dumbbell Chest Press Tricep Rope Press DownsCable Crunch Wood ChopsLeg Raises


333333333

REPS

10,8, 6/1210,8, 6/1210,8, 6/1210,8, 6/1210,8, 6/1210,8, 6/1210,8, 6/12Failure

EXERCISE



EXERCISE



EXERCISE



15,15, 12/615,15, 12/615,15, 12/615,15, 12/615,15, 12/615,15, 12/615,15, 12/6Failure10

EXERCISE



EXERCISE



7th Day - Rest

SETS

333333333

SETS

333333333

SETS

333333333

SETS

333333333

SETS

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REPS

10,8, 6/1210,8, 6/1210,8, 6/1210,8, 6/1210,8, 6/1210,8, 6/1210,8, 6/1210,8, 6/12

REPS

10,8, 6/1210,8, 6/1210,8, 6/1210,8, 6/1210,8, 6/1210,8, 6/1210,8, 6/1210,8, 6/12

REPS

15,15, 12/615,15, 12/615,15, 12/615,15, 12/615,15, 12/615,15, 12/615,15, 12/615,15, 12/615,15, 12/6

REPS

15,15, 12/6 15,15, 12/615,15, 12/615,15, 12/615,15, 12/615,15, 12/615,15, 12/615,15, 12/6

Just a quick note to remind you that anyone who plans on training of any sort should include a nutrition plan. That is why I have included the plan in your 8 week shred. Without the nutrition in addition to your workouts you really cannot count on results. This is not bring you down, but more so as your coach to help you understand the importance of the two working synergistically for maximum results. If you follow the plan you will put on muscle and lose fat and you will reveal that physique you know you deserve in just a few weeks. I am positive that with the Joshua Zitting 8 Week Shred Program you are going to get results. Simply follow the system I have put in place for you.

I would love to connect with all of you so make sure you connect with me on Instagram@8weekshred. Add yourself to https://www.facebook.com/groups/8WeekShred/ . I am always online chatting and connecting with others in our community.

Joshua Zitting

https://www.facebook.com/groups/8WeekShred/

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