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Summer Shred

Seymour Strength

Functional Fitness, General Fitness, Functional Training, Strength & Conditioning
Coach
Jake Seymour

8-Week Summer Shred Program This is an eight week program with 5 sessions per week focusing on dropping fat, building lean muscle, and feeling better. You'll get access to exercise video tutorials, Zone-2 and HIIT workouts, sample grocery list, and warm-up exercise suggestions.

Real Training. Real Results. Just hard work, smart programming, and a proven plan that gets you shredded and feeling unstoppable.

$40
Get Summer Shred
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Lean Out While Staying Strong
Drop body fat without losing your edge. This program is all about getting lean while holding onto strength, muscle, and confidence—because looking shredded shouldn't mean feeling weak.
Features
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Access to your coach
Coach who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going, all through an app.
Equipment
Required
Barbell // Dumbbells // Cables/Bands
Recommended
Medicine Ball
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1 - Chest

A

Scap Push-Up

1 x 10

B

Band Pull-Apart

1 x 10

C

Bench Press

4 x 10

D

Incline DB Bench Press

4 x 10

E

DB Fly

4 x 12

F

Dip

3 x 12

G

DB Pullover

3 x 12

H

Tricep Kick Back

3 x 10

I

Ab Wheel

3 x 10

J

Treadmill Work

1 x 10:00

Monday
Week 1 Day 2 - Back

A

Dead Hang

1 x 30

B

T-Spine Reach

1 x 10

C

Pull-Up

4 x 10

D

Close Grip Pulldowns

4 x 12

E

Chest-Supported DB Row

4 x 10

F

Seated Cable Row

4 x 12

G

Straight Arm Pulldown

4 x 12

H

Preacher Curl

3 x 10

I

Hanging Leg Raise

3 x 10

J

Treadmill Work

1 x 10:00

Tuesday
Week 1 Day 3 - Conditioning/Cardio

A1

Plyo Lunge

3 x 10

A2

Inverted Row

3 x 10

A3

Push-Up

3 x 10

A4

Plank

3 x 1:00

B

Treadmill Work

1 x 30:00

Wednesday
Week 1 Day 4 - Legs

A

90-90 Hip Switch

1 x 10

B

Lunge to Hamstring Rocks

1 x 10

C

Back Squat

4 x 10

D

Leg Press

4 x 10

E

Romanian Deadlift with DB

4 x 12

F

Leg Extension

4 x 12

G

Leg Curls

4 x 12

H

Seated Calf Raise

4 x 15

I

Russian Twist

3 x 10

J

Treadmill Work

1 x 10:00

Thursday
Week 1 Day 5 - Shoulders + Arms

A

Seated Military Press

4 x 10

B

DB Lateral Raise

4 x 12

C

Single Arm Cable Rear Delt Flys

4 x 12

D

DB Shrug

3 x 10

E1

EZ Bar Skull Crusher

3 x 20

E2

EZ Bar Curl

3 x 15

E3

Incline DB Curl

3 x 15

E4

Bench Dips

3 x 20

F

Cable Crunch

3 x 10

G

Treadmill Work

1 x 10:00

Friday
Week 1 Day 6 - Cardio
Saturday
Week 1 Day 7
Coach
More from Seymour Strength
coach-avatar Jake Seymour

NASM Certified Personal Trainer (CPT) and Certified Nutrition Coach (CNC) with years of experience training alongside collegiate and professional athletes. Jake combines real-world experience with science-backed coaching to help clients build strength, improve performance, and transform their mindset. Follow me on Instagram: @jakexseymour

Summer Shred
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