Summer Shred
Branch Fitness
General Fitness / 3 weeks
This is a 3 week program with 4 workouts each week designed to get you in shape for summer through a mix of weight training, high volume and tempo workouts, and cardio and conditioning.
Outline

The summer shred program is a 3 week program with 4 workouts each week designed to get you in shape for summer through a mix of weight training, high volume and tempo workouts, and cardio and conditioning. Each week has four workouts broken into splits of:

1 - Chest/Back/Core - This workout is high volume supersets of chest and back designed to build muscle and burn fat. The supersets in this workout allow for minimal rest periods as you work opposite muscle groups and maintain a high intensity.

2 - Legs/Arms - This workout targets your entire lower body with two full range of motion lower body exercises in sumo deadlifts and front squats. These two exercises create an anabolic response in your body which helps you build muscle and recover faster.

3 - Shoulders/Core - This workout targets your upper back and shoulders and finishes with a core workout. This workout also emphasizes supersets and circuits to maintain a high intensity to build muscle and burn calories.

4 - Outdoor Cardio and Full Body Workout - Take this workout outside to enjoy summer and combine a run with a mix of leg and core exercises.

This program is three weeks long and provides a base strength and conditioning program to mix fitness into your summer.

Week 1
1
Summer Shred #1
Chest / Back / Core
2
Summer Shred #2
Legs / Arms
3
4
Summer Shred #3
Shoulders / Core
5
6
Summer Shred #4
Cardio & Conditioning / Legs / Core
7
170a5c94fff7f5a5c6798bf2bd3d58ae80432b21
1 Set

Run

0.5 miles
Superset - 4 Sets
8 reps
8 reps
8 reps
8 reps
12 reps
12 reps
12 reps
12 reps
Superset - 4 Sets
8 reps
8 reps
8 reps
8 reps
12 reps
12 reps
12 reps
12 reps
Superset - 4 Sets
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
Superset - 3 Sets
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
D1e1ec90bc2c50cc89102ebc8b4b86a4ca3fc812
1 Set

Run

0.5 miles
Superset - 5 Sets
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
Superset - 5 Sets
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
Superset - 5 Sets
15 reps
15 reps
15 reps
15 reps
15 reps
12 reps
12 reps
12 reps
12 reps
12 reps
516c1c465eba31cdbe0580aa86eb326803a1453b
1 Set

Run

0.5 miles
5 Sets
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
Circuit - 5 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 4 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 3 Sets
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
988f9e8d79e834af91e5f56010ca865a55897cd2
1 Set

Run

3.0 miles
Circuit - 3 Sets
10 reps
10 reps
10 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
Week 2
1
Summer Shred #1
Chest / Back / Core
2
Summer Shred #2
Legs / Arms
3
4
Summer Shred #3
Shoulders / Core
5
6
Summer Shred #4
Cardio & Conditioning / Legs / Core
7
170a5c94fff7f5a5c6798bf2bd3d58ae80432b21
1 Set

Run

0.5 miles
Superset - 4 Sets
8 reps
8 reps
8 reps
8 reps
12 reps
12 reps
12 reps
12 reps
Superset - 4 Sets
8 reps
8 reps
8 reps
8 reps
12 reps
12 reps
12 reps
12 reps
Superset - 4 Sets
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
Superset - 3 Sets
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
D1e1ec90bc2c50cc89102ebc8b4b86a4ca3fc812
1 Set

Run

0.5 miles
Superset - 5 Sets
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
Superset - 5 Sets
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
Superset - 5 Sets
15 reps
15 reps
15 reps
15 reps
15 reps
12 reps
12 reps
12 reps
12 reps
12 reps
516c1c465eba31cdbe0580aa86eb326803a1453b
1 Set

Run

0.5 miles
5 Sets
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
Circuit - 5 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 4 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 3 Sets
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
988f9e8d79e834af91e5f56010ca865a55897cd2
1 Set

Run

3.0 miles
Circuit - 3 Sets
10 reps
10 reps
10 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
Week 3
1
Summer Shred #1
Chest / Back / Core
2
Summer Shred #2
Legs / Arms
3
4
Summer Shred #3
Shoulders / Core
5
6
Summer Shred #4
Cardio & Conditioning / Legs / Core
7
170a5c94fff7f5a5c6798bf2bd3d58ae80432b21
1 Set

Run

0.5 miles
Superset - 4 Sets
8 reps
8 reps
8 reps
8 reps
12 reps
12 reps
12 reps
12 reps
Superset - 4 Sets
8 reps
8 reps
8 reps
8 reps
12 reps
12 reps
12 reps
12 reps
Superset - 4 Sets
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
Superset - 3 Sets
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
D1e1ec90bc2c50cc89102ebc8b4b86a4ca3fc812
1 Set

Run

0.5 miles
Superset - 5 Sets
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
Superset - 5 Sets
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
Superset - 5 Sets
15 reps
15 reps
15 reps
15 reps
15 reps
12 reps
12 reps
12 reps
12 reps
12 reps
516c1c465eba31cdbe0580aa86eb326803a1453b
1 Set

Run

0.5 miles
5 Sets
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
Circuit - 5 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 4 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 3 Sets
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
988f9e8d79e834af91e5f56010ca865a55897cd2
1 Set

Run

3.0 miles
Circuit - 3 Sets
10 reps
10 reps
10 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
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