5-Day Shred Program
5 days · 29 exercises
Fat lossAdvanced5× / week
An intense five-day programme for experienced athletes on a diet: heavy compound lifts protect muscle mass, while metcon sessions with barbell complexes and HIIT blocks drive energy expenditure as high as possible. Rests of 30-75 seconds keep the density high throughout. Only workable with good recovery and enough protein.
Tag 1 – Unterkörper Dichte
Barbell Squat4 × 8-10 · 75s rest
Kettlebell Romanian Deadlift4 × 12 · 60s rest
Walking Lunge3 × 20 · 45s rest
Kettlebell Swing4 × 20 · 45s rest
Box Jump3 × 10 · 60s rest
Stair Climber2 × 5 Min · 60s rest
Tag 2 – Oberkörper Dichte
Barbell Bench Press4 × 8-10 · 75s rest
Pull Ups4 × 8-10 · 75s rest
Dumbbell Seated Overhead Press3 × 12 · 45s rest
Cable Row Bar Standing Row3 × 12 · 45s rest
Diamond Push Ups3 × 12 · 45s rest
Rowing Machine2 × 5 Min · 60s rest
Tag 3 – Metcon
Barbell Thruster5 × 10 · 60s rest
Burpee5 × 12 · 45s rest
Barbell Clean And Press4 × 8 · 75s rest
Mountain Climber4 × 40 Sek · 30s rest
Ski Erg3 × 3 Min · 60s rest
Tag 4 – Ganzkörper
Kettlebell Sumo Deadlift4 × 12 · 60s rest
Push Up4 × 15 · 45s rest
Dumbbell Single Arm Row4 × 12 · 45s rest
Jump Squats4 × 15 · 45s rest
Hanging Knee Raises3 × 12 · 45s rest
Treadmill3 × 3 Min · 45s rest
Tag 5 – Kettlebell-Zirkel & Core
Dumbbell Goblet Squat4 × 15 · 45s rest
Kettlebell Push Press4 × 10 · 45s rest
Kettlebell Gorilla Row4 × 12 · 45s rest
Dumbbell Russian Twist3 × 20 · 30s rest
Kettlebell Windmill3 × 8 · 45s rest
Elliptical Trainer2 × 6 Min · 60s rest