Premium

6-Day Lift & Shred

A high-frequency 6‑day training split combining weight training and cardio to strip body fat and reveal sharper muscle definition.

Intermediate

Lose Fat

6 days/week

Gym

For Everyone

10 Weeks

Workout Plan

Chest & Triceps

Chest

Triceps

Dumbbell Bench Press

Set	Reps	Weight
1	8	-
2	8	-
3	6	-
4	6	-

Barbell Incline Bench Press

Set	Reps	Weight
1	8	-
2	8	-
3	6	-
4	6	-

Cable Middle Fly

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

Barbell Close-Grip Bench Press

Set	Reps	Weight
1	8	-
2	8	-
3	8	-

Barbell Lying Triceps Extension

Set	Reps	Weight
1	8	-
2	8	-
3	8	-

Cable Pushdown (with rope attachment)

Set	Reps	Weight
1	8	-
2	8	-
3	8	-

Abs & Cardio

Premium Content

Back & Biceps

Back

Biceps

Premium Content

Abs & Cardio

Premium Content

Legs & Shoulders

Rest Day

Take this day to rest and recover. Your muscles grow during rest!

Abs & Cardio

Premium Content

Upgrade to Premium to unlock the full workout plan, coach guide, and FAQ

Workout Plan • Coach Guide • Frequently Asked Questions

Upgrade Now