5-Day Shred Program
5 days · 29 exercises
Fat lossAdvanced5× / week
An intense five-day programme for experienced athletes on a diet: heavy compound lifts protect muscle mass, while metcon sessions with barbell complexes and HIIT blocks drive energy expenditure as high as possible. Rests of 30-75 seconds keep the density high throughout. Only workable with good recovery and enough protein.
Tag 1 – Unterkörper Dichte
Barbell SquatBeine
Kettlebell Romanian DeadliftBeine
Walking LungeBeine
Kettlebell SwingBeine
Box JumpBeine
Stair ClimberCardio
Tag 2 – Oberkörper Dichte
Barbell Bench PressBrust
Pull UpsRücken
Dumbbell Seated Overhead PressSchultern
Cable Row Bar Standing RowRücken
Diamond Push UpsArme
Rowing MachineCardio
Tag 3 – Metcon
Barbell ThrusterBeine
BurpeeCore
Barbell Clean And PressSchultern
Mountain ClimberCore
Ski ErgCardio
Tag 4 – Ganzkörper
Kettlebell Sumo DeadliftBeine
Push UpBrust
Dumbbell Single Arm RowRücken
Jump SquatsBeine
Hanging Knee RaisesCore
TreadmillCardio
Tag 5 – Kettlebell-Zirkel & Core
Dumbbell Goblet SquatBeine
Kettlebell Push PressSchultern
Kettlebell Gorilla RowRücken
Dumbbell Russian TwistCore
Kettlebell WindmillCore
Elliptical TrainerCardio