Shred & Size Master Plan
A 7-day advanced program for men combining muscle growth and fat loss through full-body training and cardio.
Professional
Body Transform
7 days/week
Gym
For Men
8 Weeks
Description
This program is inspired by the training and nutrition approach of international fitness model Andrei Deiu. Known for his sharp aesthetics and balanced physique, Andrei didn’t spend his entire life in the gym. He began competing seriously around age 17 and quickly made a name for himself on the international stage. His philosophy is simple: train hard, stay consistent, and fuel your body with clean, quality food.
The goal of this program is to help you build lean muscle while maintaining a dry, defined look. You’ll train seven days per week with a bodybuilding-style split that hits every major muscle group with serious volume. Expect focused muscle work, plenty of abdominal training, and dedicated cardio to keep body fat under control while you add size.
Workout Plan
1
| Set | Reps | Weight |
|---|---|---|
| 1 | 12 | - |
| 2 | 12 | - |
| 3 | 12 | - |
| 4 | 12 | - |
Notes:
4 sets of 10–12 reps, perform as a superset with next exercise
2
Decline Push-Up
| Set | Reps | Weight |
|---|---|---|
| 1 | 12 | - |
| 2 | 12 | - |
| 3 | 12 | - |
| 4 | 12 | - |
Notes:
4 sets of 10–12 reps, perform as a superset with the previous exercise
3
4
5
6
1
2
3
4
5
6
7
8
Shoulders
1
2
3
4
5
6
7
Cardio & Abs
1
2
3
4
Leg Day
1
2
3
4
5
6
7
1
2
3
4
5
6
7
Leg Day
1
2
3
4
5
6