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.
How this plan changes
- Weeks run in blocks of four.
- Movements rotate to equivalent ones, so the same muscle is trained a new way.
- Every fourth week is lighter on purpose — that is where the growth catches up.
Week 1 of 8
Upper
Muscles worked: Chest, Lats, Front delts, Upper back, Triceps, Biceps
- Dumbbell Incline Bench Press3 sets × 12
- Cable Bar Lateral Pulldown3 sets × 12
- Dumbbell Seated Shoulder Press3 sets × 12
- Cable Seated Row3 sets × 12
- Cable Middle Fly3 sets × 15
- Cable Pushdown (with Rope Attachment)3 sets × 15
- Dumbbell Biceps Curl3 sets × 15
- Rowing (with Rowing Machine)8 sets × 40s
Lower
Muscles worked: Quadriceps, Hamstrings, Calves
- Dumbbell Goblet Squat3 sets × 15
- Barbell Romanian Deadlift3 sets × 12
- Dumbbell Split Squat3 sets × 12
- Lever Leg Extension3 sets × 15
- Lever Lying Leg Curl3 sets × 15
- Standing Calf Raise (on a Staircase)4 sets × 20
Push
Muscles worked: Chest, Front delts, Side delts, Triceps, Quadriceps
- Barbell Bench Press4 sets × 6-8
- Barbell Standing Close Grip Military Press3 sets × 12
- Chest Dip3 sets × 12
- Lever Seated Fly3 sets × 15
- Dumbbell Standing Bent Arm Lateral Raise4 sets × 15
- Cable Pushdown (with Rope Attachment)3 sets × 15
- Stationary Bike Run (Version 3)1 sets × 25min
Pull
Muscles worked: Lats, Upper back, Rear delts, Forearms, Core, Quadriceps
- Shoulder Grip Pull-Up3 sets × 10
- Barbell Bent Over Row3 sets × 12
- Cable Bar Lateral Pulldown3 sets × 12
- Band Face Pull3 sets × 20
- Dumbbell Hammer Curl3 sets × 15
- Cable Standing Crunch3 sets × 15
- Bodyweight Skipping8 sets × 45s
Legs + Core
Muscles worked: Quadriceps, Glutes, Hamstrings, Core
- Barbell Narrow Stance Squat4 sets × 6-8
- Lever Horizontal Leg Press3 sets × 15-20
- Barbell Hip Thrust3 sets × 12
- Lever Seated Leg Curl3 sets × 15
- Hanging Straight Leg Raise3 sets × 15
- Front Plank3 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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Sculpted Strength for Women
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Free, open and shared for everyone.