Shredded AF
James O'Day
BodybuildingIntroducing Shredded AF — the ultimate bodybuilding-focused program designed to help you achieve that lean, shredded, beach-ready physique you’ve always wanted. This program combines the best of both worlds: classic bodybuilding movements to build muscle and definition, and strategic cardio sessions to burn fat and bring out razor-sharp detail. Whether you’re looking to tighten up, reveal your abs, or simply take your physique to the next level, Shredded AF delivers everything you need to get there. This isn’t your average get-fit routine. Shredded AF is built for people who want to look like they lift. You’ll train like a bodybuilder, move like an athlete, and finish every workout feeling one step closer to your dream physique. Every session is designed for maximum muscle stimulation and fat-burning efficiency, ensuring you build quality muscle while stripping away unwanted body fat. And the best part? You can get the entire Shredded AF program for just $50 — no monthly payments, no upsells, just a complete roadmap to getting absolutely shredded. If you’re ready to transform your body, boost your confidence, and turn heads everywhere you go, then this is your sign to start. Spots are limited, so don’t wait. Join Shredded AF today and start building the body you deserve.
A
Pec Deck
4 x 10 @ 4, 7, 9, 9
B
Incline Bench Press
6, 6, 8, 8 @ 5, 7, 10, 10
C
Incline DB Bench Press
2 x 10 @ 9
D
Low to High Cable Fly
3 x 8 @ 10
E
Dumbell Lateral Raise
5 x 10 @ 8
F1
Cable Lateral Raise
2 x 10 @ 10
F2
Push-Up
2 x 10
A
Pull-Up
3 x 8 @ 9
B
Bent Over Row
10, 10, 8, 8, 6 @ 5, 5, 9, 9, 9
C
1-Arm DB Row
2 x 12 @ 10
D
Lat Pulldown
2 x 10 @ 9
E
Under Hand Lat Pullover
3 x 10 @ 10
F
Rear Delt Fly on Pec Deck
4 x 15 @ 8
A
Treadmill Work
1 x 20:00
A
Tricep Pushdown
15, 15, 8, 8, 8 @ 3, 7, 10, 10, 10
B
Single Arm Dumbbell Bicep Curl
10, 10, 6, 6 @ 5, 8, 10, 10
C
Bayesian Curl
3 x 10 @ 9
D
Seated Single Arm Tricep Extension
3 x 10 @ 10
E
Preacher Curl Machine
1 x 10 @ 10
F1
Rope Hammer Curl
3 x 12 @ 10
F2
DB Wrist Curl
3 x 15 @ 8
A
Seated Hamstring Curl
10, 10, 8, 8 @ 7, 7, 10, 10
B
Hack Squat
4 x 6 @ 5, 7, 10, 10
C
Romanian Deadlift
2 x 10 @ 9
D
Single Leg, Leg Press
2 x 12 @ 10
E
Leg Extension
4 x 10 @ 10
F
Walking Lunges
2 x 10
A
Stair Master
1 x 15:00
A
Walk
1 x 30:00
A
Pec Deck
1 x 10 @ 10
B
Incline Press on the Smith Machine
2 x 6 @ 10
C
Seated Wide Grip Cable Row
2 x 10
D
Lat Pullover
1 x 12 @ 10
E
Dumbell Lateral Raise
2 x 10 @ 10
F1
Single Arm Tricep Pushdown
1 x 12 @ 10
F2
Barbell Bicep Curl
1 x 12 @ 10
G
Pull-Up
1 x 10
A
Machine Calf Raise
5 x 10 @ 10
B
Cable Crunch
3 x 15 @ 9
C
Hanging Knee Raise
2 x 10 @ 8
D
Seated Calf Raise
2 x 10
E
Flutter Kick
2 x 50
A
Treadmill Work
1 x 20:00
James O'Day
I’m James Dobson-O'Day, your coach for this program. I’ve been training for over five and a half years, during which I’ve gained more than 100 pounds of muscle and built my bench press from 45 pounds to 400 pounds. I know what it takes to transform, and I’m here to help you achieve your goals.
Shredded AF is your roadmap to the lean, strong, and confident body you’ve always wanted. The plan is ready, the price is right, and the only thing missing is your commitment. Lock in your spot today and start your transformation — it’s time to get Shredde
Get Shredded AF
Logan Culp
Law Student
Verified Athlete"Shredded AF helped me completely transform my physique. The balance of bodybuilding movements and cardio made it easy to stay consistent while seeing real results. I’ve gained muscle, lost fat, and built confidence I didn’t have before. This program delivers exactly what it promises — a lean, shredded, beach-ready body."
Caleb Langton
Football Player
Verified Athlete"Shredded AF got me lean fast. The workouts hit hard, and I actually saw my abs come in within weeks."
Nick Jantz
Gym Goer
Verified Athlete"This program helped me build muscle, burn fat, and finally get that shredded look I was chasing"
