Get Shredded Exercise Routine – 8 Week Training Split

 

8 Week Shredded Program With Eric Leija

Video taken from the channel: Eric Leija


 

8-Weeks to Get Shredded With Eric Leija

Video taken from the channel: Eric Leija


 

BRUTAL ABS WORKOUT Summer Shredding EP#3 8 WEEKS FREE WORKOUT PROGRAM

Video taken from the channel: Chloe Ting


 

EXTREME 8 week natural body transformation

Video taken from the channel: Eamon John


 

TRAINING SPLIT for FAT LOSS: Shredded for Life Ep. 8

Video taken from the channel: Brian DeCosta


 

8 WEEK TRANSFORMATION EXPLAINED IN 5 MINUTES

Video taken from the channel: Brandon Boon


 

Best Workout To Get Ripped In 30 Days (Complete Routine!)

Video taken from the channel: Live Anabolic


Note: Perform the bodyweight circuit going from one exercise to the next with as brief a rest as possible (5-10 seconds between the moves).Perform all reps for a given exercise before proceeding to the next one. Each week aim to reduce the number of breaks needed each week to perform all reps for each exercise, as well as trim the rest periods between circuits by. To get you shredded in eight weeks, we’ll focus your fat loss battle on the most important keys to success and knock them out of the park while willpower is at its highest.

Your training is focused on muscle retention, then we’ll add to a total caloric deficit. The 5-day split, as suggested by its name, is a split routine that calls for 5 workout sessions per week. It’s a great routine for building muscle because it targets each muscle group really well.

The pectoral muscle, for instance, develops fastest when trained for. I’ve been doing a ‘super-slow’ workout for a while (Once a week, full body. 1 set, taking a full 20 seconds to complete a rep, heavy enough to shoot for complete failure by 3 or 4 reps.). I did that for ‘least amount of work to maintain muscle”. This is an eight week program.

The rest periods change over the course of the eight weeks. This means every time you step in the gym, you’re going to have to bring it because the rest time will gradually decrease. Weeks 1 and 2 – 2 minutes rest between sets. Weeks 3 and 4 – 90 seconds rest between sets.

The Body Fat Blaster 8 Week Workout. Below you will find the 4 weight training workouts you’ll be performing over the next 8 weeks. These workouts include supersets, drop sets, and other intensity techniques to help you accomplish more during your workouts. Start Your Shred Week 1 of the program starts with a max-out day. We start there to set the bar for the rest of the program.

No, this isn’t a strength-focused program, but if you follow it to the letter and eat well, when you repeat this workout in Week 4, you will be better at it.And if you’re better at that workout while dieting, you can’t help but look better. To stay fit—and even get bigger—by working out only three days a week, you need something more intense. This plan, designed by certified strength and conditioning specialist Chris Smith, is exactly what you need. Instead of dividing workouts by muscle groups, Smith combines them into a trio of killer full-body sessions.

Your goal is to build both muscle size and get to (or maintain) a certain level of muscle definition. And this is why the program is split up into 2 phases. This 8-week bodybuilding workout program is split up into 2 phases. Phase. Training a muscle group twice a week during a 5-day split is possible, but I would not recommend it because it leaves little room for recovery.

Without a doubt, training muscles once a week during 5-day splits are better than training it twice a week. Are 5-Day Splits More Or Less Effective Than 3-Day Splits? This will depend on the trainee.

List of related literature:

This split routine is necessary when additional exercises and sets are added to the workout in order to make the training more demanding for the individual muscle groups.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Split routine, three to five exercises per muscle group (four to five sets of 10 to 12 repetitions) using a 5to 6-day per-week regimen.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Advanced: split routine training 4–6 days per week

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

For advanced training (>3 days/week), it is recommended that a split routine be used (e.g., first and third day: upper body; second and fourth day: lower body).

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

If you do some of the split routines described in Chapter 21, you can work these muscle groups on different days.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

The three-day split builds on the premise of the two-day split routine.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

I talked about the basic exercises, my split routine for training.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

This routine is for training six times per week, dividing the body parts into three two-day workouts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Microcycle 3 increases frequency to 4 days per week employing an upper-body/lower-body split routine.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

51 comments

Your email address will not be published. Required fields are marked *

  • This’s the second week, and that went soooo bad I couldn’t complete most of the exercises but i will keep trying till i make it and thank you ����

  • I am very late because I do this program for Summer 2019! I am on my 2 week and this was so hard, I could barley do any of these because my Abs are so weak!�� But I will keep going and I cant wait to see my progress in the 8th week������

  • Can anyone let me know how to go about the exercises if I want to reduce the belly fat only. Pls share the link and how to follow the exercises.thanks in advance��

  • The workout sounds good, but I can’t het ripped when I’m trying to lose 50 lbs. Of fat brother. Do you have a eating plan for guys like me?

  • QUICK TIMESTAMPS!
    NUTRITION 0:32
    CALCULATING MAINTENANCE CALORIES 1:04
    CARDIO 2:19
    THE CRASH CUT, “PEAKING DIET” 3:15
    SUPPLEMENTS 3:57
    HOW YOU SHOULD TRAIN IF YOU ARE NATTY 4:20
    ME RAMBLING 5:18

    Let me know if you guys have any questions! Didn’t go into TOO much detail in an effort to make this video as straightforward and easy to understand as possible!

  • The best 5 minutes of my life. Watched this because I needed some motivation and inspiration lol. I’m currently on an 8 week cut and it’s been a week since I began. No words man, dropped a like & subbed, dope video Brandon <3 have a good day❤️

  • Your “ski abs” looks like “twisting pistons” and the “ski abs” i know of are done standing and pretend skiing, hopping from left to right, swinging the inside leg to behind and past your outside leg

  • I have noticed that biceps workout is not involved in this split!!
    Could you explain or clarify if u are training biceps along with ur back??

  • cool recommendation for routines, I have a problem if you have any advise please tell me.
    my right chest smaller than left side and this killing me. how I can solve this problem? (off course not in eye, but I can feel it)

  • How about no breakfast then lunch an apple and a 2 scoop protein shake, then veg and meat/ fish for dinner?
    I just can’t seem to put muscle on it any way

  • This gym you keep going to has some bada$$ gritty garage gym vibes going and it’s got me all sorts of envious. I swear I can’t even focus on the routines because I’m basically looking at in the background at footage of this gym the whole time like it’s a Zillow listing. Regardless, liking the new format/frequency/value of the videos.

  • What a complete knob to watch, such an annoying ballbeg….Great 8 trans probably a 16 week trans and he’s spoofing seems that type of diva lol

  • Note that he loses a good amount of muscle with his fat 100% natural absolutely attainable if you diet strictly and induce cardio 2 or 3 times a week

  • Chloe you’re the best! You are amazing and I’m so glad you post these for free! I’m so utterly grateful that I’m sharing these vids with my friends.

  • Didn’t really feel the burn with this. But that’s probably because it was my first time doing this and I had to stop quite a few times during exercises since my body is really weak and was heaving a hard time maintaining even the postures. Is any of this normal or did I do everything wrong ��

  • Is it still effective if I stick to my own schedule?? Like I’ll be doing all of your exercises from this program but I won’t be doing it the same days that it says in the program I also will be doing them randomly. I’m trying to prove to myself that u can achieve anything I put my mind to and right now what I want the most is to be healthy and fit. Thank you so much for making these programs for free I don’t know what I would do without them

  • Lol at the people saying “he just had to cut” “he already had the muscles”.
    In 8 weeks he lost A LOT of fat while keeping his muscles. You talk like it’s so easy to do.. well I am not sure most of you could actually achieve such transformation in 8 weeks.

  • Oh. So this is that dude who became a meme a while back.

    Anyways, is there a certain workout plan he used? Or did he say it and I miss it.

  • 0:45 Flutter kicks variation
    1:50 Reverse crunch
    2:50 Ski abs
    3:50 Windmill
    4:50 Butterfly crunch
    5:50 Plank with rotate hips
    6:50 Plank with knee tuck
    7:50 Reverse plank
    8:50 Leg raise with crunch
    9:50 Side plank with hip dips

  • Intro tells me he is hyperactive with a sense of humor…and took too much preworkout…

    Amazing job though, respect if this was legitameitely 2 months.

  • This exercises are so interesting. God I had got so bored of doing same leg risers Crunches Russian Twists ������ but now These are lovely ❣️

  • thanks to chloe for putting up different yet the same abs workouts so we dont have to do the exact same one video everyday���� bc i wouldnt change a thing on her videos but the thing is tho that when i did the exact video everyday i always got bored of it and it felt super repetitive to the point i knew what was the person gonna say/do in the next second��

  • When I’m doing your abs workout for the first time, I’m not really doing the right form. But now I think I have mastered it! And I’m doing 4kinds of workout everyday,like morning and afternoon! I can see the good results! You have to try it guys! It’s really worth it!

  • This day 70 of my fitness routine changes. I completed one warm up, one round of #1 full body work out and two rounds of #2 abs work out. The full-body workout is a day late. Today is Tuesday of Week 4 of CT’s 8-Week Summertime Shredding Challenge for 2018. I also to complete two of #3 abs workouts. I am caught up with my workouts, all reps were low impact versions of the exercise. Tomorrow will be the legs #4 workout, but I may do mini-stepper for a few mins to boost this workout.

  • Day 66 of my fitness routine change. This is the Friday of the Week 3 of CT Summertime shredding (8-Week 2018) challenge. I finished a CT warm up. The plan is to complete today’s workout and Wednesday’s workout from 2 days ago. My body needed a rest day midweek, so today I am will catch-up with half the missing exercises today, and do the other half tomorrow. I finished this #3 abs workout and did the #4 leg workout. So for now, I will do one of the #2 arms workouts from Wednesday mid-week. Then end the day with a cool-down.

  • Maybe because I have been doing your other challenges since January, today’s work out is going really well in comparison and here I thought I was going to die ��

  • this is awesome for when im bored in quarantine! i can be productive and cure my boredom at the same time! I’m really hoping I can see some good results. thanks chloe!

  • This guy is already damn near stage lean… he could manipulate water for a week and dry carb load the day of the show. Most fitness youtubers are of the 1% population and the average gym goer will never look like them. Work ethic, dedication and perseverance all help make them like this. But the main thing is genetics, nutrient partitioning, and hormonal profiles.

  • IM SOOOO LATE!!!!!! but i just wanted to say thx u so much for this video it has motivated me so much and i has put me off junk food��

    That just reminded me i need to change my account name LOL������

  • The last exercise is super difficult for me! I can’t even really hold a side plank, let alone do the dips, ha. I’m currently in the middle of week 3 for the shred challenge! So far, I think things are going well! I’m trying to challenge myself to do more high intensity versions and to try and keep up with Chloe in the videos. I still have a long way to go, but these workout programs are a huge help!!!!! Thank you Chloe!

  • Oh my God! I’m burning so much like crazy! It is 5.22 pm at my country. So keep on having a dream body girls! Thankyou sooo much Chloe for this amazing journey! ��������

  • dude don’t get my hopes high..
    so to kill this stubborn belly all i got to do are:
    • Lifting 6 Times a Week (which i ady doing atm)
    • Swimming 3 Times a Week
    • Sprinting / Walking 3 Times a week (100m sprint an so on)

    ??????

    answer me asap my man T.T

  • hey chloeee, first of all thank sm for those challenges!!!! but to get an flat belly and lean thighs quickly, should i rather do the flat belly challenge or this one?

  • Hey Brian, I really like your videos! Do you mind sharing how do you shoot these videos with blurred backgrounds? What camera do you use?

  • I’m just now starting week 6, and I don’t see a big difference. I certainly don’t see myself this lean in 3 more weeks. I’m training 5 days a week, and eating clean. What the hell!? Perhaps I’m not doing enough cardio.. ����‍♂️

  • I’m from west borneo.ive used chloe’s youtube for few months.ived tried once a day every day
    Now I try double a day in a same time every day.at least 5 6 times a week.hope that its gonna workout for me.i really want my abs flat.ive already have 3 child.haha.keep spirit chloe love u!!

  • Dead ������ im inlove with your work outs chloe Ive never pushed so hard on my work outs i love it and so grateful that it is free. Thank you thank you thank youuuu❤️❤️

  • Best exercises to do Doing this during Covid-19 lockdown. I’m still motivated to get my summer body and keeping my health up. I have been doing other Chloe Ting workout for two months now and I feel and look great!!!

  • Variation of flutter kicks
    Reverse crunches
    Ski abs
    Windmills
    Butterfly crunches
    Plank w/ rotate hip
    Knee tuck planks
    Reverse plank
    Leg raise w/ crunch
    Side plank w/ hip dips

  • I am at week 4 and for the past two days O l’ve been feeling super blue. I cant even complete these vids and Ive been pushing it to my limit from the start. Hope I will feel better soon:(

  • Omg I used to do this workout everyday and my results were soooo good! I was so confident and had a teeny waist, I miss my abs so much im gonna start again! I also done the 10 minute flat abs workout (one with the blue sports bra) I recommend Chloe ting she’s so realistic and helpful❤️❤️

  • ok just a month ago or smth she had 2m-3m subs
    wtf 6m
    damn yall noice
    heres some food ����������������������������������������������
    don’t worry, it’s food-free 😉

  • Since we have to quarantine I’m going to try to do the program so I can get fit and build my confidence. I’ll try to eat healthy but I’ll probably still eat a couple cheat snacks every once in a while. I’ll also put what I eat everyday too. I’m sorry if that’s a lot of information to keep up with. I just want to keep my progress somewhere. I’ll put my results at the beginning when it’s all over so you don’t have to read it all if you don’t want to. Well here I go.��

    (PS I’ll put my progress on all of the videos.).

    Day 1 ✅
    Today I just did this workout and
    I felt like I was dying slowly.��
    Like I couldn’t even feel the burn.
    My arms and legs were killing me.
    She makes the burpees look so easy��. I had to stop at like 24 minutes because I felt nauseated, but I’m going to try again next week��.

    Today I ate some coacoa puffs and a banana for breakfast. (I eat coacoa puffs almost everyday so you’ll see that a lot.)
    For dinner I had lunchable with some cherries for a snack.
    I did sneak in a extra bowl of cereal and a couple pizza rolls that I’m not proud of but I’m going to try to eat better in the future.

    Day 2 ✅
    Today was a scheduled rest day

    Today I ate some coacoa puffs for breakfast and a lunchable for dinner

    Day 3 ✅
    Today I did a 20 min walk��‍♀️. I felt the burn in my legs but it was still pretty easy.

    Today I ate a leftover quesadilla for breakfast and some taco salad for dinner.
    I did have a donut which I’m not proud of but I swear that I’ll try to do better tomorrow!

    Day 4 ✅

    Today I did the arm/upper body workout and it was horrible��. Since I’m doing these workouts in my room the carpet was burning my hands when I was trying to exercise. My arms were shaking a lot. But I’m kinda proud of myself because I completed the whole video��.

    Today I ate some coacoa puffs for breakfast and some quesadillas for dinner

    Day 5 ✅
    Today I did another 20 minute walk. I could really feel the burn. I hope it’ll work.

    (I forgot to update and I don’t remember what I ate)

    Week 1 Review
    This week wasn’t very good. I did the workouts but the things I ate were unhealthy. My birthday was this Sunday and I ate a lot of candy. I believe I have some kind of sugar addiction��. But this time I’m going to try super hard because school is coming up and I would like to feel more comfortable in my clothes. If anybody has any tips about how to stop craving unhealthy foods please let me know��.

    Day 6 ✅

    Today I did the full body workout but I still couldn’t finish it��. I don’t know what’s wrong with me. I was 25 minutes in then I gave up. I’m actually going to try to see if I’ll have time to do the rest later on today because it’s a little irritating that I can’t push myself to do a simple and to the point 30 minute workout. I’ll let y’all know if I end up finishing it.

    EDIT: I finished it!!!���� I was supposed to do it earlier but I forgot and I had to do right after I got out the shower but it’s okay because I now can say I completed it!!

    Today I had a leftover slice of pizza for breakfast.
    And some chicken rice and cabbage for dinner.

    Day 7 ✅
    Today I did a 30 min walk and I’m actually surprised I completed the whole thing. But since I did I couldn’t really feel my legs.

    Today I had some coa coa puffs for breakfast and some leftover rice for dinner with a couple of pieces of candy.

    Day 8 ✅
    Today I did the arms/upper body AND the abs workout and it was so difficult. Like I feel like I did a little bit better with the arms workout than I did the abs workout but I think that’s because this is my second time doing the arms workout. I really hope this works because it’s really complicated.

    Today I actually skipped breakfast because I had to run some errands but for dinner I had some instant noodles and and couple pieces of candy.

    Day 9 ✅
    Today I did the 30 minute walk and it was the same as last time. Pretty simple lol.

    Today I ate a waffle for breakfast
    And some cheese lasagna for dinner

    Day 10 ✅
    Today I did the legs workout and the first circuit was easy but I literally died on the second one. I couldn’t finish it because I could barely walk but I was almost done before I quit so I may or may not finish it later.

    EDIT: I didn’t finish it. My iPad was dying and it was getting late plus I just didn’t feel like it lol.

    Today I ate some coa coa puffs for breakfast and a quesadilla for dinner.

    Week 2 Review

    This week wasn’t very good either. I did do better with the with my bad eating habits but it still wasn’t how I wanted it to be. I did a little better than last week. Not a lot tho.

    Day 11 ❌
    I skipped today. Wasn’t really feeling it.

    Day 12 ✅
    Today I did a 30 minute walk and it was easy as always. I’ve learned that the walks are pretty simple.

    I’m doing intermittent fasting so I’m going to be skipping breakfast from now on. Still ate coa coa puffs for dinner tho��. For lunch I had half of a quesadilla. ( I’ll eat the other half tomorrow.)

  • I’m on week 2 of the 8 week program. Couldn’t finish it all. Was really struggling but I’ll get stronger by the end of each week. Soon I’ll be able to do this whole video without stopping.

  • It would take longer than 6 weeks to achieve them stats……even if he lived in gym 24/7…it not impossible but maybe after 16 weeks yes…but have my doubts

  • Her: brutal abs
    Me: ok i can’t deicide which Suffocation album i should blast background to make it more brutal…i meant effective

  • I’m just wondering about the no training of abs (or is it enough because of the back squat?) and the pull ups reverse grips, wouldn’t it be better to do traditional pulls up so it will be targeting better the lats then the biceps?

  • I really like the complete routine you gave and awesome suggestions on how to achieve the goal by good clean eating and caloric deficit. I’m hitting 40 myself and find all your videos very helpful. Keep it up man.

  • I am one year late but today I started to do this program because I want to apply to a modeling agency this summer
    Thank you for uploading this video^°^

  • This was good, I just wish there were low impact versions to some like the ski hops and the plank ones. As I’m still progressing to do them without being on my knees.

  • I’m on week 7 of your program, Eric (it’s killer btw!). Where can I find the diet routine we get access to by purchasing this 8-week program?

    It’s not clear to me what in the diet section of your website we get access to outside of what would have to be purchased.