SUMMER SHRED

ABOUT THE PROGRAM

SUMMER SHRED is a 4-day (optional 5-day) training program designed to help you build lean muscle, improve conditioning, and move like an athlete. This program combines mobility work, strength training, & interval conditioning to create a complete training experience. Each workout is structured with movement prep, progressive strength work, accessory training, and conditioning to improve performance and overall fitness. Whether your goal is to get leaner, stronger, more athletic, or simply train smarter, SUMMER SHRED provides the structure and accountability to help you stay consistent and make measurable progress.

🛠️ PROGRAM STRUCTURE
Day 1. Lower Body Strength & Hypertrophy - This lower body session focuses on building strength, muscle, and stability through compound lifts and unilateral work. The workout begins with mobility and activation drills to improve hip function and movement quality before progressing into squats, lunges, and posterior chain work. Expect a challenging lower-body session designed to improve strength, muscle definition, and athletic performance.

Day 2. Upper Push - Targets the chest, shoulders, and triceps with a combination of pressing movements and shoulder accessory work. The session starts with mobility and activation exercises to prepare the shoulders and upper back before moving into hypertrophy focused pressing variations, chest work, and lateral raises. The workout finishes with core training.

Day 3. Optional Field Day Conditioning - This optional conditioning day is designed to improve athleticism, speed, conditioning, and movement efficiency. The session combines dynamic warm-up drills, sprint work, shuttle runs, plyometrics, bodyweight training, and core stability exercises. It’s the perfect addition for anyone looking to improve conditioning, burn additional calories, and move like an athlete while supporting overall recovery and performance. For this optional day, I have included both outdoor track-based conditioning options as well as indoor alternatives for those training at home or in a gym setting.

Day 4. Upper Pull - This upper body pulling session focuses on building the back, improving posture, and strengthening the posterior chain. Mobility work is included at the start to improve shoulder and thoracic movement before progressing into strength and hypertrophy work. The workout combines vertical and horizontal pulling patterns with rowing variations, rear delt work, and loaded carries to build a stronger, more balanced upper body.

Day 5. Arms + Intervals - The week finishes with a high-energy arm and conditioning workout focused on arm hypertrophy, muscular endurance, and cardiovascular conditioning. The session combines supersets for biceps and triceps with core work and interval training on the Assault Bike (gym program) & Pick Your Poison Cardio (Dumbbell-only program) to elevate conditioning while maximizing training volume. This workout delivers a strong pump while also improving work capacity and overall fitness.

Get the Gym Version here!

Get the Dumbbell-only Version here!