21DAY SHRED
Svoboda Coaching
Strength & Conditioning21DAY SHRED is designed for you look and feel your best right in time for the big event.
After losing 115 pounds and then coaching radical body transformations for over 6 years, I wanted to write the most aggressive fat loss program for those who need results fast.
The secret and quickest way to achieve your extreme summer body transformation is by incorporating what other programs miss.
Most fat loss programs only focus on a good beat down with starvation diets but I’ve developed this program to use . . .
- Comprehensive warm-up to prevent injuries.
- Balanced strength training for complete results
- Emphasis on building habits to empower your nutrition and training.
- Fitness workouts that actually work.
- Daily mobility to enhance your posture, reduce pain and prevent injuries.
Prep
A
SS Warm-Up
5 Minutes of foam rolling stiff and tight muscles followed by . . . 5 Minutes of hitting a cardio machine for a light sweat followed by . . . 1 Round of . . . 30-60 Seconds of Deadbugs. 20 Banded Pass Throughs. 10-20 Banded Pull-Aparts. 20 Air Squats. 20 Lunges. (10 Left / 10 Right) 50 Foot High Bear Crawl. 1 Set of Max Rep Push Ups.
B1
Bench Press *
3 x 12
B2
Chin Up *
3 x MAX
C1
Dumbbell Incline Bench Press *
3 x 12
C2
One-Arm Dumbbell Row *
3 x 12
D1
Wide Grip Seated Rows *
3 x 12
D2
Incline Bench Press *
3 x 12
D3
Cable Chest Fly *
3 x 12
D4
Lat Pulldown *
3 x 12
LISS Cardio
E
30 Minutes LISS (Low Intensity Steady State Cardio) Choose any steady state cardio form. This could be running, rowing, elliptical, etc. Get bored easily? Switch machines every 5 machines.
F1
Banded Overhead Mobilization *
1 x 4:00
F2
Lawn-chair Stretch *
1 x 2:00
Prep
A
SS Warm-Up
5 Minutes of foam rolling stiff and tight muscles followed by . . . 5 Minutes of hitting a cardio machine for a light sweat followed by . . . 1 Round of . . . 30-60 Seconds of Deadbugs. 20 Banded Pass Throughs. 10-20 Banded Pull-Aparts. 20 Air Squats. 20 Lunges. (10 Left / 10 Right) 50 Foot High Bear Crawl. 1 Set of Max Rep Push Ups.
B
Back Squat *
3 x 12
C1
Barbell Lunge *
3 x 20
C2
Romanian Deadlift *
3 x 10
D1
Leg Press
3 x 12
D2
Single Leg Hip Up *
3 x 24
D3
Seated Calf Raise *
3 x 12
E1
Lying Hamstring Curl Machine *
3 x 12
E2
Leg Extension Machine
3 x 12
F1
Plank *
3 x 1:00
F2
Hanging Leg Raise *
3 x 10
F3
Side Plank *
3 x 1:00
F4
Bicycle Crunch *
3 x 30
G1
Couch Stretch *
1 x 4:00
G2
Supine Twist *
1 x 4:00
Prep
A
SS Warm-Up
5 Minutes of foam rolling stiff and tight muscles followed by . . . 5 Minutes of hitting a cardio machine for a light sweat followed by . . . 1 Round of . . . 30-60 Seconds of Deadbugs. 20 Banded Pass Throughs. 10-20 Banded Pull-Aparts. 20 Air Squats. 20 Lunges. (10 Left / 10 Right) 50 Foot High Bear Crawl. 1 Set of Max Rep Push Ups.
B1
Barbell Overhead Press *
3 x 12
B2
Cable Face Pull
3 x 15
C1
Single Arm Dumbbell Overhead Press
3 x 12
C2
Lateral Dumbbell Raises *
3 x 12
D1
Skull Crushers *
3 x 12
D2
Hammer Curls
3 x 12
E1
Concentration Curls *
3 x 12
E2
One-Arm Overhead Dumbbell Tricep Extensions *
3 x 12
LISS Cardio
F
30 Minutes LISS (Low Intensity Steady State Cardio) Choose any steady state cardio form. This could be running, rowing, elliptical, etc. Get bored easily? Switch machines every 5 machines.
G1
Kneeling Hip Stretch *
1 x 4:00
G2
Low Dragon Pose
1 x 4:00
Prep
A
SS Warm-Up
5 Minutes of foam rolling stiff and tight muscles followed by . . . 5 Minutes of hitting a cardio machine for a light sweat followed by . . . 1 Round of . . . 30-60 Seconds of Deadbugs. 20 Banded Pass Throughs. 10-20 Banded Pull-Aparts. 20 Air Squats. 20 Lunges. (10 Left / 10 Right) 50 Foot High Bear Crawl. 1 Set of Max Rep Push Ups.
HIIT Cardio
B
Today's intervals will be short all out efforts. You will have enough rest time to recover between reps so your intensity can stay high during the entire duration of the workout. If your legs aren't on fire at the end of every interval then you aren't pushing hard enough! 20 Rounds. 10 Seconds of Work. 50 Seconds of Rest. My favorites to choose from include . . . 1. Incline treadmill Sprints. 2. Sled Pushes. 3. Shuttle Runs. Using the ladders on the basketball court. 4. Hill Sprints. 5. Track or football field sprints.
Prep
A
SS Warm-Up
5 Minutes of foam rolling stiff and tight muscles followed by . . . 5 Minutes of hitting a cardio machine for a light sweat followed by . . . 1 Round of . . . 30-60 Seconds of Deadbugs. 20 Banded Pass Throughs. 10-20 Banded Pull-Aparts. 20 Air Squats. 20 Lunges. (10 Left / 10 Right) 50 Foot High Bear Crawl. 1 Set of Max Rep Push Ups.
B
Hex Bar Deadlift *
3 x 15
C
Hack Squat *
3 x 15
D1
Single Leg DB RDL *
3 x 20
D2
Bulgarian Split Squat *
3 x 20
E1
Leg Extension Machine
3 x 15
E2
Lying Hamstring Curl Machine *
3 x 15
F
Standing Barbell Calf Raises *
3 x 15
G1
Hanging Leg Raise *
3 x 20
G2
Plank *
3 x 1:00
G3
Bicycle Crunch *
3 x 30
G4
4 Way Deadbug
3 x 15
H1
Sphinx / Seal Pose
1 x 2:00
H2
Saddle Archer Pose *
1 x 4:00
Prep
A
SS Warm-Up
5 Minutes of foam rolling stiff and tight muscles followed by . . . 5 Minutes of hitting a cardio machine for a light sweat followed by . . . 1 Round of . . . 30-60 Seconds of Deadbugs. 20 Banded Pass Throughs. 10-20 Banded Pull-Aparts. 20 Air Squats. 20 Lunges. (10 Left / 10 Right) 50 Foot High Bear Crawl. 1 Set of Max Rep Push Ups.
B1
Incline Bench Press *
15, 15, MAX
B2
Lat Pulldown *
15, 15, MAX
C1
Arnold Presses *
15, 15, MAX
C2
Seated Cable Row *
15, 15, MAX
D1
Dumbbell French Press *
15, 15, MAX
D2
Barbell Curl *
15, 15, MAX
E1
Cable Rope Hammer Curls *
15, 15, MAX
E2
Rope Overhead Tricep Extensions *
15, 15, MAX
Conditioning
F
HIIT Intervals
30 Minutes Total. 1 Minute On. 1 Minute Off. The key to high quality intervals is to pick a variety of movements you won't get bored of and rotate through them like stations. Some of my personal favorites include Running, Bike, Rowing, Sled Push, Tire Flips, Wall Balls, Jump Rope, Battle Ropes.
G1
Wall Hamstring Stretch *
1 x 4:00
G2
Forward Fold Stretch *
1 x 2:00
Conditioning
A
Active Rest Day *
Make sure to get off the couch and get moving today. Use your fitness! Try to do something outside of the gym that will elevate your heart rate for 30-60 minutes. My personal favorites include hot yoga, hiking, and pick up sport games. Choose anything you love to do that will get your body moving. It will help the recovery process.
Recovery
B
Nutrition Guide *
THE TOOLS : 1. Download "MyFitnessPal" to your phone and create your account. 2. Choose your goals. a. Gaining muscle = Gain no more than .5 lbs per week. b. Losing bodyfat = Lose no more than 2lb per week if over 20% body fat. Under 20% = 1.5 lbs weight loss per week, max. 3. Set your macros. .8 grams of protein per pound of bodyweight. Divide your remaining calories between fats and carbs evenly. 4. Add me under friends, "Coach_Svoboda" JUST TELL ME WHAT TO EAT : Protein = Meat, fowl, fish, seafood, beef, bison, buffalo, eggs, low sugar dairy, protein powders. Carbs = Vegetables, roots, tubers, bulbs, lentils, legumes, fruits, rices, oats. Fats = Animal fats, grass fed butter, olives and olive oil, avocados and avacado oil, coconut and coconut oil, macadamia nut oil, nuts, seeds, nut butters. HOW DO I EAT : 1. Eat when you are hungry, eat slowly, and eat until you are full. 2. Need a custom nutrition plan for muscle gain or fat loss? Email me at greg@gregorysvoboda.com
Recovery
C
Meal Prep Guide *
THE TOOLS : 1. Pick two kitchen implements and master them. My personal favorites include: slow cookers, pressure cookers, the oven, stove top, rice cookers, and the grill. 2. Find 3 protein recipes and 3 carb recipes and 3 salad/vegetable recipes that you love. 3. Pinterest is an excellent source of free recipes, simply search using your given terms. Such as . . . - "Slow cooker chicken breasts." - "Grilled sweet potatoes." - "High protein southwest salad." THE ROUTINE : 1. Select 1-2 days a week where you will make the bulk of your meals. 2. I make about 90% of all my own food in less than an hour a week. Using the oven, running a slow cooker, rice cooker, and making salads within the same hour side by side. PRO-TIPS : 1. Your leanness and physique is a direct expression of the quality of your nutrition and the consistency you bring to it. Shitty nutrition with great training = shitty body. Don't let all your hard training go to waste.
