Summer Shred
Hammer and Chisel
Bodybuilding, Strength & Conditioning, Functional FitnessSUMMER SHRED – 8 WEEK HYBRID PERFORMANCE PROGRAM
This is not your typical “cutting” program.
Summer Shred is an 8-week, 5-day training split built to help you get leaner without sacrificing strength, performance, or athleticism. The goal is simple: build a physique that looks good, performs well, and feels functional.
Each session begins with a high-volume pre-fatigue circuit designed to elevate heart rate, increase work capacity, and maximize muscle recruitment before moving into the main work. From there, you’ll attack heavy compound lifts, functional performance movements, and high-volume accessory training designed to build muscle, improve conditioning, and keep you moving like an athlete.
This program combines: • Functional performance training • Strength-focused compound lifts • Bodybuilding-style hypertrophy work • Cardio and conditioning every session • High training density for maximum calorie expenditure
The result is a hybrid system that helps you: • Build strength while leaning out • Improve conditioning and work capacity • Develop an athletic, muscular physique • Move and perform better inside and outside the gym
Whether your goal is to get shredded for summer, improve overall fitness, or simply train harder with more purpose, this program delivers a complete blueprint to get strong, functional, and lean.
A1
DB Laterals
25, 20, 15
A2
Neutral Grip Lat Pulldown
25, 20, 15
A3
Med Ball Slam
3 x 10
B1
Seated DB Military Press
3 x 8
B2
Pull Ups
3 x 8
C1
High Incline Press (Barbell or Smith Machine)
12, 10, 8, 8
C2
Underhand Lat Pulldown
12, 10, 8, 8
D1
Dips
3 x 8
D2
Machine Rear Delt
3 x 12
E
15min Zone 2 Steady State
1 x 15:00
A1
Single Leg Leg Curl
15, 10, 8
A2
Side Plank
3 x 20
A3
Single Leg Glute Bridge
3 x 8
B
Trap Bar Deadlift
10, 8, 6, 6
C1
Snatch Grip RDL
3 x 10
C2
Front Plank
3 x 30
D1
Leg Curl
3 x 12
D2
Walking DB Lunge
3 x 8
E1
Adductor Machine
3 x 15
E2
Straight Leg Calf Raise
3 x 15
A1
Pec Fly
25, 20, 15
A2
Band Pull Apart
25, 20, 15
A3
Med Ball Chest Pass
3 x 10
B1
Flat Bench Press
4 x 4 @ 68 %
B2
Chest Supported Machine Row
4 x 6
C1
Incline DB Press
3 x 8
C2
Seated Cable Row
3 x 12
D
DB Front Raise (Supinated)
3 x 10
E
15min Zone 2 Steady State
1 x 15:00
A1
Leg Extension
25, 20, 15
A2
Straight Leg Calf Raise
3 x 15
A3
Glute Bridge Iso
3 x 30
B1
Narrow Stance Squat Variation
4 x 4 @ 68 %
B2
Side Plank
4 x 20
C
Leg Press
15, 12, 10
D1
Copenhagen Plank
3 x 20
D2
DB Rear Foot Elevated Split Squat
3 x 8
A
Bike Sprint Intervals
4, 6, 8 @ 30, 20, 10
B
Farmer Carry
8 x 30
C1
EZ Preacher Curl
3 x 15
C2
DB Tricep Rollover
3 x 15
D1
Bicep 21's
3 x 21
D2
Close Grip Pushups
20, 15, 10
E
DB Shrug
3 x 15
Jon Heck
I've spent years spent in the trenches—training, competing, and coaching at the highest level in NFL and Division 1 college football as well as competing in powerlifting, strongman and bodybuilding. I now run my own coaching business, Hammer and Chisel Performance, where I work 1:1 with people of all varieties, ranging from elite professional athletes to general population lifestyle clients.
Summer is around the corner. Let's get shredded and beach ready, with the strength and ability to back up the physique
Get Summer Shred
