8-Week Shredding Protocol
Team Bhuwan
BodybuildingHave you cracked the code on how to shed bodyfat while packing on lean muscle?
No??
Do you get to the gym and know exactly what to do to, every single workout, every single week, all year round?
No??
I created This 8-Week Shredding Protocol to show you exactly how I coach my personal training clients and how I've trained throughout my career when I'm looking to shed fat + add lean muscle mass.
For just $39 you'll have the next 8 weeks of training at your fingertips, using the techniques I am using that I have learned over the last decade working with the top coaches and athletes around the world.
So stop wasting time on random workouts of 4 sets of 8-12.
When you start this program, you will follow a plan that I designed to give you insight into how the Pros train so that you get similar results.
Every minute that you spend in the gym will now be purposeful as I'll be guiding you toward the progress that has been eluding you.
I created this for those who can’t afford my 1-1 training but want to maximize their results in the gym with access to training protocols that work, at a price you can't afford to miss out on.
Let's GROW the F*ck Out Together!!
A
Barbell Incline Bench Press
15, 15, 15, 15, 12, 12
B
DB Bench Press
12, 12, 10, 10
C
DB Pullover
15, 10, 10
D
Incline Smith Machine Bench Press
12, 12, 10, 10
E
Cable Crossovers
15, 15, 12, 12
F
Dip
20, 20, 15, 15
G
Skull Crushers
15, 15, 12, 12
H
Tricep Pushdown
15, 15, 12, 12
I
Single Arm DB kickbacks
3 x 10
J
Diamond Push-Up
3 x MAX
K
Strict Lower Hanging Leg Lifts
4 x 50
L
Cardio
1 x 20:00
A
Clean Shrug
12, 12, 10, 10
B
Iso Dumbbell Rows
12, 12, 10, 10
C
Pull-Up
3 x 20
D
Seated Cable Row
12, 12, 10, 10
E
Pull-Up
3 x 15
F
Barbell Row
4 x 12
G
Pull-Up
3 x 12
H
Straight Bar 21s
15, 15, 12, 12
I
Alternating Dumbbell Curls
3 x 10
J
EZ Bar Curl
15, 12, 10, 10
K
Kneeling Cable Crunches
5 x 20
L
Cardio
1 x 20:00
A
Leg Extension
15, 15, 12, 10
B
Hang Clean
4 x 10
C
Back Squat
12, 12, 10, 10
D
Leg Press
15, 15, 12, 12, 10, 10
E
Walking Lunges
3 x 24
F
Lying Leg Curl
12, 12, 10, 10
G
Good Morning
4 x 10
H
Calf Raise
4 x 12
I
Straight Leg Toe Press on Leg Press Machine
15, 15, 12, 12
J
Cardio
1 x 20:00
A
DB Side Laterals
4 x 12
B
Shoulder Press
15, 15, 10, 10
C
Smith Machine Shoulder Press
12, 12, 10, 10
D
Iso Side Lateral Cable Raises
3 x 10
E
Seated Arnold Press
4 x 10
F
Bent Over Rear Delt Fly
4 x 12
G
Double Arm Dumbbell Behind the Neck Triceps Extensions
15, 15, 12, 12
H
Rope Push Down
12, 12, 10, 10
I
DB Shrug
15, 15, 12, 12
J1
Barbell Upright Row
4 x 10
J2
Front Plate Raise
4 x 10
K
Decline Sit Ups
6 x 40
L
Cardio
1 x 20:00
Rest
A
Take some time to rest and recover. Get outside. Move around. Work on your mobility, hydrate, meal prep, and get ready for next week.
A
Biking
1 x 5:00
B
Deadlift
20, 15, 12, 10, 10
C
Pull-Up
5 x 20
D
Barbell Row
12, 12, 10, 10
E
Lat Pulldown
10, 10, 8, 8
F
Single Leg Leg Extension
4 x 10
G
Front Squat
4 x 10
H
Power Clean
4 x 10
I
Lying Leg Curl
10, 10, 8, 8
J
Donkey Calf Raises
6 x 40
K
Cardio
1 x 20:00
Rest
A
Take some time to rest and recover. Get outside. Move around. Work on your mobility, hydrate, meal prep, and get ready for next week.
Bhuwan Chauhan
My name is Bhuwan Chauhan and I am the first Indian Pro and Olympian. I have been training and dieting for the past 10 years and started competing in 2016, having won my pro card in 2017 and making it to the Olympia twice. I'm here to help you improve your physique through optimal training. It is about getting better; physically, emotionally, and mentally.
Shed bodyfat and pack on lean muscle with this 8-week protocol.
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