Operation Get Shredded

Table of Contents
Cutting Phase 8 Weeks ..........................................................................................................1
Cutting Phase Diet ....................................................................................................................5
Mass Building Phase (10 Weeks) .............................................................................................5
Mass Phase Diet........................................................................................................................9

Operation Get Shredded is an 18 week, 2-phase workout program.

One phase is a mass-building workout and diet (10 weeks). The other
phase is a cutting workout and diet regimen (8 weeks).

You can do the phases in any order. If youve been bulking up or currently
have excess fat (youve been away from the gym for a while), you might
want to do the cutting phase first. If you dont have much muscle mass,
youll want to start with the mass phase.

Each workout regimen is intense. A personal trainer and competitive

bodybuilder contributed and were consulted in the design of this 2-phase
workout. The lifting portions of the workouts take 40 to 50 minutes.

At the end of each workout theres a diet component for each phase as
well.

Please note that the following workouts are intense. If youre brand new to
weight lifting, its best to seek proper instruction from a personal trainer.
Moreover, these workouts may not be suitable for beginners.

Cutting Phase 8 Weeks

GOAL:

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Drop body fat and add muscle. This is a good phase to start it if you have
excess fat regardless of muscle development.

5 Day Split

Day 1: Chest / Calves / Abs

Day 2: Shoulders / Biceps
Day 3: Quads / Triceps
Day 4: Hamstrings / Chest / Abs
Day 5: Back

Rest Days: Take your rest days wherever you like. I almost always take
weekends off.
Rest In Between Sets: 45 to 60 seconds.

Reading the sets and reps below:

When it states 2 x 12, this means 2 sets of 12 reps.
*** Refers to 3 drop sets.

Cardio:

Because this is a cutting phase, cardio is necessary.

Weeks 1 to 4: 30 minutes of moderate intensity cardio 5 days per week.

When you do cardio on lifting days, do it after lifting.

Weeks 5 through 8: 35 minutes of moderate intensity cardio 5 days per

week. Again, do cardio after lifting.

Cadence (speed of the lift):

For both phases, use a normal cadence. In other words, no negative sets or
super slow lifts. Also, no high-speed reps either.

Day 1: Chest / Calves / Abs

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Chest
Incline Smith Machine Press: 2 x 12, 2 x 10
Flat DB Press: 2 x 10, 1 x 8
Cable Crossovers: 1 x 12, 2 x 12*** (3 stars means 3 drop sets)
Incline DB Flyes: 2 x 10, 2 x 8

Calves
DB Single Leg Standing Calf Raises: 4 x 12 (hold DB on the side that is doing
the lift)
Seated Calf Raise: 4 x 10

Abs
Bicycle Crunches: 4 x 40 (work up to 40 reps per set)
Exercise Ball Crunches: 4 x 30 (to exhaustion)

Day 2: Shoulders / Biceps

Shoulders
Standing Military Press: 3 x 10
Standing DB Side Lateral Raises: 3 x 10
Pec Deck Reverse Flyes: 1 x 12, 2 x 12*** (3 stars means 3 drop sets)
Seated DB Side Lateral Raises: 2 x 12, 1 x 10
Wide Grip Upright Row (raise bar to nipple level): 3 x 15

Biceps
Seated DB Curls (Palms facing forward for entire movement): 2 x 10, 2 x 8
Wide Grip Standing BB Curl: 2 x 12, 1 x 8
Face Down Incline Bench DB Curls (Palms Facing Up for Entire Movement):
3 x 10

Day 3: Quads / Triceps

Quads
Leg Extensions (sit straight up dont lean back against a reclined seat-
back): 2 x 12, 1 x 10
Squats: 1 x 15, 1 x 12, 2 x 10, 1 x 8
Leg Press (Narrow foot placement): 2 x 12, 2 x 10

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DB Bench Step Ups: 3 x 10 (Control your movement as you step up AND
step down).

Triceps
Reverse Grip Straight Bar Press-down: 2 x 12, 1 x 10
Close Grip Bench Press: 2 x 10, 1 x 8
Seated Overhead Straight Bar Cable Extension: 2 x 10, 1 x 10*** (3 Drop
Sets)

Day 4: Hamstrings / Chest* / Abs

Hamstrings
Lying Hamstring Curls: 2 x 12, 2 x10
Seated Hamstring Curls: 3 x 10
Stiff Leg Deadlifts (shoulder-width stance, toes pointed outward): 2 x 10, 1 x
8
Single Leg Seated Hamstring Curls: 3 x 10

Chest
*This is the second chest workout for the week. If you have another muscle
thats underdeveloped, you can substitute it for chest. Most people prefer
to hit their chest hard (including me), so its in here twice.

Flat BB Press: 1 x 12, 2 x 8

Flat DB Flyes: 3 x 10
Incline DB Flyes: 3 x 10

Abs
Lying leg raises: 150 reps as many sets as it takes.
V-Crunches (a.k.a. Jack Knives): 4 x 20

Day 5: Back

Back
Wide Grip Pulldowns: 2 x 12, 2 x 8
Narrow Grip Pulldowns: 3 x 10

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Face Down Incline Bench DB Rows (keep elbows as close to side as
possible): 2 x 12, 2 x 10
Reverse Grip BB Row: 3 x 8
Wide-Grip Seated Row: 2 x 12, 2 x 10
Reverse Grip Lat Pulldown: 3 x 12

Cutting Phase Diet

Number of Meals per day: 6

Intake if you weigh 190 pounds or more:

Protein: 40 grams for all 6 meals.
Carbohydrates: 50 grams meals 1 to 5. Meal 6: no carbs.
Added Fats*: 15 grams at meals 1, 2, 3, 5 and 6

If you weigh less than 190 pounds:

Reduce protein and carb intake by 10 to 15 grams per meal.

* Added fats are healthy fats such as flax seed oil, almond butter and/or
peanut butter.

Supplements:
Protein powder use 1 to 2 times per day. I usually have one shake
post-workout and 1 shake before going to bed. The shake can be
your 6th meal.
Creatine: Take post-workout (I take it with my post-workout protein
shake).

Mass Building Phase (10 Weeks)

GOAL:

Add muscle mass and put on weight. Some fat will be added to physique
which can be eliminated in future cutting phases.
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5 Day Split

Day 1: Chest / Biceps / Triceps

Day 2: Back / Shoulder Blast*
Day 3: Quads / Hamstrings / Calves / Abs
Day 4: Shoulders / Arm Blast
Day 5: Chest Blast / Back Blast

* Blast refers to a second mini-session on that particular muscle during thw

eek.

Rest Days: Take your 2 rest days wherever you like. I almost always take
weekends off.
Rest In Between Sets: 60 seconds.

Reading the sets and reps below:

When it states 2 x 12, this means 2 sets of 12 reps.
*** Refers to 3 drop sets.

Cardio:

This phase requires much less cardio. You do cardio 4 times per week for
30 minutes at moderate intensity.

Mass Elements:

Hitting several muscles twice per week.

Heavier weights being lifted however still doing fairly high reps for
building muscle mass.
Some same-muscle supersets included for optimal muscle failure.
Higher protein, carb and added fats intake (see below).
Slightly less cardio.

Day 1: Chest / Biceps / Triceps

Chest

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Incline DB Press: 2 x 10, 2 x 8
Flat BB Press: 2 x 8, 1 x 6
Incline DB Flyes Superset with Chest Dips (lean forward): 3 x 8
Flat DB Flyes: 2 x 8, 1 x 6

Biceps
Machine Preacher Curl: 2 x 8, 1 x 6
Narrow Grip EZ-Bar Curl: 2 x 8, 1 x DS*** (3 drop sets)
Incline DB Curl: 2 x 8, 2 x 6

Triceps
Rope Tricep Pressdown: 2 x 10, 2 x 8
Flat Bench Skull Crushers superset with Narrow grip press with same bar: 2
x 8, 1 x 6
Reverse Grip Smith Machine Press: 2 x 8, 2 x 6

Day 2: Back / Shoulder Blast

Back
Wide Grip Pullups: 2 x 8, 1 x 6
Narrow Grip Cable Pulldowns: 2 x 8, 1 x 6
BB Reverse Grip Row: 2 x 8, 1 x 6
Hammer Strength Narrow Grip Row: 2 x 10, 2 x 8 (use seated narrow grip
cable row if you dont have access to Hammer Strength equipment).
DB Row: 2 x 8, 1 x 6
Deadlifts: 2 x 10, 2 x 8

Shoulders
DB Side Lateral Raises: 2 x 10, 2 x 8
Smith Machine Shoulder Press: 2 x 8, 1 x 6
Facedown on incline bench reverse DB flyes: 2 x 10, 2 x 8

Day 3: Quads / Hamstrings / Calves / Abs

Quads
Leg Extensions: 2 x 8, 1 x 6 (same upright technique as set out in cutting
phase workout above)

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Hack Squats: 2 x 8, 1 x 6
Squats: 2 x 10, 2 x 8
Side Hack Squats superset with Leg Press: 3 x 8

Hamstrings
Seated Single Leg Curl: 2 x 10, 2 x 8
Lying Leg Curl: 2 x 8, 2 x 6

Calves
Seated 1 Leg Calf Raises: 3 x 30 (10 toes in, 10 toes middle, 10 toes out)
Calf Extension Machine: 2 x 10, 2 x 8, 1 x 6
Ball Crunches 3 x 30 (10 to left, 10 to middle, 10 to right side for each set)
Lying Leg Raises: 3x20 to 30 reps

Day 4: Shoulders / Arm Blast

Shoulders
Seated Side Lateral Raises: 2 x 10, 2 x 10*** (3 drop sets)
Hammer Strength Shoulder Press: 2 x 10, 2 x 8, 2 x 8, 1 x 6
Standing Cable Reverse Flyes: 2 x 10, 2 x 8
Standing Side Lateral Raises superset with DB Front Raises: 3 x 8

Bicep Blast
Wide Grip BB Curls: 3 x DS*** (8-8-8 / 6-6-6 / 6-6-6)
Seated DB Curles: 2 x 8, 1 x 8 rest pause for 15 seconds then rep out to
failure
Standing DB Hammer Curls: 3 x 8

Tricep Blast
Straight Bar Narrow Grip Tricep Pressdown: 2 x 8, 1 x 8DS***
1-Arm Overhead Rope Extension: 2 x 10, 1 x 8
Dips: 3 x 8, 1 x 8DS***

Day 5: Chest Blast / Back Blast

Chest Blast
Incline BB Press: 2 x 8, 1 x 6

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Cable Flyes: 3 x 8DS***
Flat DB Press: 2 x 8, 1 x 6

Back Blast
Reverse Grip Pulldown (wide-grip): 3 x 8
Narrow Grip Seated Row: 2 x 8, 1 x 8DS***
Barbell Rows (shoulder-width grip): 3 x 8
Hammer Strength High Row: 2 x 8, 2 x 6 (If you dont have access to
Hammer Strength Equipment, do bent over 1-arm rows).

Mass Phase Diet

6 Meals per day.

Intake if you weigh 190 pounds or more:

Protein: 50 grams at meals 1 to 6
Carbs: 60 grams meals 1 to 5. No carbs at meal 6.
Added Fats: 20 grams at meals 1, 2, 3, 5 and 6.

If you weigh less than 190 pounds:

Reduce protein and carb intake by 10 to 20 grams per meal.

Supplements:
Protein powder use 1 to 2 times per day. I usually have one shake
post-workout and 1 shake before going to bed. The shake can be
your 6th meal.
Creatine: Take post-workout (I take it with my post-workout protein
shake).

Legal

This document is protected under copyright. All rights reserved.

The workouts and diet information set out above is based on my

experience and created in consultation with a certified personal trainer and
competitive bodybuilder. Regrettably, results are not guaranteed. Results
may vary.
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Please consult a physician before starting any new workout/fitness
regimen.

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