30 Day Summer Shred Program

TralliTrain

Coach
Matt Tralli

Do you want to look good in a bathing suit? Do you want to be confident and look fit and toned for an upcoming wedding, reunion, work trip, vacation, etc.?

If the answer to any of those questions is "yes!" then you are exactly who I designed this program for! For less than the cost of ONE high quality personal training session, you can get this FULL month of training!

Applicable to people of any experience level, this program has worked for A-list celebrities, folks working 9 to 5, people who have never trained, and people who have spent heir whole lives training and searching for an effective trainign program! This program is a MUST for **anyone **looking to shed excess body fat, build lean muscle, and dial in how they look and feel in their bikini or swim trunks.

Through comprehensive training over a 4 week period I will help guide you day in and day out with expert video instruction, easy to execute movements, and help you be efficient in the gym or in your garage gym. With a focused intent on building lean muscle that will strip away excess fat, get you strong, have you feeling confident and give you a base to build off of as the summer months tick on!

A solid blend of strength movements, accessory exercises, core training and straight up muscle shredding modalities, this program is proven and has been implemented by some of Hollywood's finest! Now, brought to you where ever you are with the specific goal of looking fantastic this summer!

Let's get it!

$99
Get 30 Day Summer Shred Program
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Elite Programming for Everyone
This program has been proven time and time again. Leveraged by some of hollywoods finest, I've refined this program and boiled it down to its most effective pieces. Gain lean muscle and burn excess body fat quickly to set yourself up with the body and confidence you've always wanted!
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No Busy Work, Just Proven Training
No time is wasted in this program. Every rep and every set has been meticulously honed in for optimal performance and gains in a short time frame. You can even repeat the program back to back to really pack on the muscle, get strong, burn fat and feel fantastic!
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More Than Just A "Summer Bod" Program
Boost your metabolism, pack on lean muscle, build a foundation, gain confidence, and learn how to train to optimize your potential. You get it all with this program. And I'm going to be here every step of the way to make sure you're following the journey to achieve your goals!
Features
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Programming 7 days per week
Daily strength, conditioning, and core training that’s accessible and challenging for athletes of any level or background
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Build Confidence
Structured training exercises that will allow you to gain confidence in the gym, on the beach, and when you're living life!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
From rest times, tempos and elite tips, you get it all with this program!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. This program will push you harder, know you better, and keep you going longer, all through a mobile app.
Equipment
Required
Barbell // Dumbbell // Bench // Free Weights // Rack // Bosu Ball // Resistance Machines // Gym or Garage Gym
Recommended
Kettle Bell // Bands
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Sample Week
Week 1 of 4-week program
Sunday
Day 1

A

Stair Climber

1 x 10:00

B1

Dumbbell Thruster

3 x 15

B2

Renegade Push Up Row

3 x 10

B3

Bosu Dome Up Crunch

3 x 20

B4

BOSU Dome Up Bicycle Crunch

3 x 0:30

B5

Side Plank Dips

3 x 0:30

B6

Side Plank Dips

3 x 0:30

C1

Dumbbell Reverse Lunge

3 x 10

C2

Dumbbell Deadlift

3 x 15

C3

Dumbbell Bent Over Row

3 x 15

C4

Leg Raises

3 x 20

C5

Alternating Toe Touches 1

3 x 20

D1

Dumbbell Forward Lunge

3 x 10

D2

Body Weight Alternating Jump Lunge

3 x 0:30

D3

Dumbbell Squat and Curl

3 x 15

D4

Plank To Push

3 x 0:30

D5

Rainbow Plank

3 x 0:30

Monday
Day 2

A

Stair Climber

1 x 15:00

B1

Cable Bicep Curl

5 x 20

B2

Cable Rope Tricep Extension

5 x 20

C1

Dumbbell Alternating Hammer Curl

3 x 15

C2

Barbell Skull Crusher

3 x 15

C3

Decline Bench Sit Up

3 x 20

D1

Barbell Bicep Curl

3 x 15

D2

Cable Rope Standing Overhead Extension

3 x 15

D3

Dip Bar Bent Leg Raise

3 x 20

E1

Dumbbell Incline Bicep Curl

3 x 15

E2

Bench Dip

3 x 20

E3

Pallof Press

3 x 20

Circuit

F

Circuit of 3 rounds Right over Left Cross Sit Up x 30 seconds Left over Right Cross Sit Up x 30 seconds In & Outs 1 x 30 seconds Plank Body Saw x 30 seconds Rest for 30 sec Repeat new round

Tuesday
Day 3

A

Stair Climber

1 x 15:00

B1

Kettlebell Goblet Squat

15, 12, 10, 8

B2

Alternating Reverse Lunge

15, 12, 10, 8

B3

Alternating Elbow Single Leg Plank

4 x 0:30

C1

Kettlebell Sumo Deadlift

15, 12, 10, 8

C2

Slider Side Lunge

15, 12, 10, 8

C3

Side Plank Dips

4 x 20

C4

Side Plank Dips

4 x 20

D1

Barbell Hip Thrust

15, 12, 10, 8

D2

Stability Ball Hamstring Curl

4 x 20

D3

Plank Hip Twist

4 x 0:30

Wednesday
Day 4

A

Stair Climber

1 x 30:00

B

C1

Cable Kneeling Twisting Crunch

3 x 20

C2

Half Kneeling Band Pallof Press and Raise

3 x 20

C3

Dip Bar Bent Leg Raise

3 x 20

D1

Sit Up Alternating Twist

3 x 20

D2

Leg Raise Toe Touch

3 x 20

D3

Bicycle Crunch

3 x 20

D4

Bicycle Crunch

3 x 20

D5

Rainbow Plank

3 x 0:30

E1

Side V Up

3 x 20

E2

Side V Up

3 x 20

E3

Side Plank Reach

3 x 20

E4

Side Plank Reach

3 x 20

E5

Plank Spider Climber

3 x 0:30

Thursday
Day 5

A

Stair Climber

1 x 15:00

B1

Barbell Thruster

15, 12, 10, 8

B2

Dumbbell Forward Lunge

15, 12, 10, 8

B3

Dumbbell Renegade Row

4 x 20

B4

Frog Sit Ups

4 x 20

C1

Dumbbell Deadlift

15, 12, 10, 8

C2

Kettlebell Swing

4 x 10

C3

Alternating Medicine Ball Push Up

4 x 10

C4

Alternating Toe Touches

4 x 20

D1

Band Assisted Close Grip Pull Up

3 x 10

D2

Cable Pull Through

3 x 15

D3

Cable Straight Bar Tricep Push Down

3 x 15

D4

BOSU Dome Down Elbow Plank

3 x 0:30

Friday
Day 6

Run

A

30 minutes Pick a pace you feel comfortable going for 30 minutes. When you're done, record your distance!

Saturday
Day 7

A

Stair Climber

1 x 15:00

B1

Mini Band Squat

3 x 20

B2

Mini Band Squat Jumps

3 x 0:30

B3

Dumbbell Bent Over Row

3 x 15

B4

Plank Jacks

3 x 0:30

C1

Dumbbell Front Squat

3 x 15

C2

Deficit Split Squat

3 x 10

C3

Dumbbell Single Arm Shoulder Press

3 x 15

C4

Shoulder Tap

3 x 0:30

C5

Mountain Climbers

3 x 0:30

D1

Kettlebell High Pull

3 x 15

D2

BOSU Dome Up Dumbbell Single Arm Row

3 x 15

D3

Bosu Dome Up Crunch

3 x 20

Coach
More from TralliTrain
coach-avatar Matt Tralli

Bolstering and impressive eight + years of experience with a star studded client list, Matt's clientele span across the world, from NY to LA, Vancouver to Vegas and even Qatar. Names like Hugh Jackman, Dua Lipa, Tom Holland, Jacob Elordi, NFL Quarterback Mason Rudolph have sought out Matt. Matt prides himself on his ability to connect with individuals and guide them on their fitness journeys.

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Why Wait Til Tomorrow When It Should Be Done Today

Don't wait! Timing is NEVER perfect and the best time to get started is right now! I've got your back, but you need to take the first step. The first step towards confidence, towards belief in yourself, and to the body you've aways been looking for!

Get 30 Day Summer Shred Program
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FAQs
Who is this program for?
With expert and clear instruction, this program is for anyone at any level of their fitness journey!
Can you really get shredded in less than 30 days?
With discipline and clear goals + setting the right expectations with yourself, you can absolutely make a hard charge at getting shredded in 30 days. Remember, this is your journey so you will also have to hold yourself accountable with nutrition, sleep, hydration, etc. Let me know where I can help!

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30 Day Summer Shred Program
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