Shred Guide
Midwest Fitness
Weightlifting, General FitnessThe 12 week shred program is perfect for those looking to build lean muscle and transform their physique!
Do you...
-Want more out of the gym & push your limits?
-Want help staying accountable/disciplined?
-Want to transform your physique and feel more confident?
-Want to go to the gym with a PLAN & set goals for yourself?
The workouts in this program are geared towards lean muscle growth and overall improving body composition.
This program consists of 2 6-week phases with 4 gym-based lifts per week in an upper body/lower body split and an optional HIIT day in phase 2.
This is a challenging, yet fun program for just about anyone!
Remember, I'm always available for help or encouragement!
A
Warm Up Cardio
1 x 10:00
Prep
B
Lower Body Warm Up 1
Complete 2 rounds: Standing hamstring stretch x30s Quad stretch x30s each side Standing hip open & close x15 seconds each direction/30 seconds each leg Air squat x30s Side to side lunge x30s quickly alternating
C
Back Squat
4 x 10
D1
Leg Press
4 x 10
D2
Sissy Squat
4 x 12
E1
B-Stance RDL
4 x 10
E2
Seated Calf Raise
4 x 20
F1
Machine Seated Hip Abduction
3 x 15
F2
Machine Seated Hip Adduction
3 x 15
A
Warm Up Cardio
1 x 10:00
Prep
B
Upper Body Warm Up 1
Complete 2 rounds: Banded/dowel shoulder dislocates x30s Banded lat pull apart x30s Band pull apart x30 Arm circles x15s each direction Trunk rotations x30s
C
Bench Press
4 x 10
D
Inverted Incline Rainbow Raise
4 x 12
E1
Machine Shoulder Press
4 x 10
E2
DB Overhead Tricep Extension
4 x 10
F1
Cable Chest Fly
4 x 12
F2
Single Overhand Cable Tricep Extension
4 x 12
A
Warm Up Cardio
1 x 10:00
Prep
B
Lower Body Warm Up 1
Standing hamstring stretch x30s Quad stretch x30s each side Standing hip open & close x15 seconds each direction/30 seconds each leg Air squat x30s Side to side lunge x30s quickly alternating
C
Kas Glute Bridge
4 x 10
D1
Walking Lunges
3 x 8
D2
Leg Extension
4 x 12
E1
Heels Elevated Narrow Squat
4 x 12
E2
Wall Sit
F
Glute Extension
6 x 80
G
Deadbugs
3 x 15
A
Warm Up Cardio
1 x 10:00
Prep
B
Upper Body Warm Up 1
Complete 2 rounds: Banded/dowel shoulder dislocates x30s Banded lat pull apart x30s Band pull apart x30 Arm circles x15s each direction Trunk rotations x30s
C
Barbell Deadlift
4 x 10
D
Lat Pulldown
4 x 12
E
Seated Row
4 x 12
F1
DB Front to Lateral Raise
4 x 12
F2
Cable Hammer Curl
4 x 12
G
Seated DB Shoulder Press
8, 10, 12, 15
Chelsea Yetter
Chelsea is a NASM-CPT and has her Associates Degree in Health & Human Sciences, PTA. For 10+ years, Chelsea has worn many hats in the fitness industry and has always had a passion for helping others. She's passionate about living a healthy and sustainable lifestyle and helping others reach their health and fitness goals through perfectly curated fitness programs and a non-restrictive diet.
There will never be a PERFECT time to start forming healthy habits. Let's work together to reach your goals and form healthy and sustainable results!
Get Shred Guide
Kenny T.
Program Purchaser
Verified Athlete"These programs challenge me in ways I couldn't have imagined! If you are unable or need help with form/technique or even motivation, Chelsea is always there to help when you reach out to her! If you've thought about doing her programs, you won't regret it! She is the best coach there is!"
Savannah C.
Program Purchaser
Verified Athlete"Being a FT working student makes the gym challenging, but her workouts are clear, concise & can usually get them done in just an hr but still get a great workout in & challenge my body. She provides great tips & is very encouraging! She has definitely positively influenced my journey!"
