Program
6 Week Shred III
Drop sets, pyramids, complexes and more: the most advanced Shred.
- 6 weeks
- 5 workouts a week
- 35–40 min
- Intermediate to Advanced
- Dumbbells, Bench, Yoga block
Who it's for
This is the most advanced Shred. It suits you if you've finished Shred I or II, or you already train hard and can give 35 to 40 minutes, five days a week. If you're newer to lifting, start with 6 Week Shred I. If you want shorter sessions with drop sets, 6 Week Shred II is the better fit.
What you need
Have two or three pairs of dumbbells ready, at least a light pair and a heavy pair, because many days drop from heavy to light. A bench is used in some workouts, and a yoga block shows up in a few. Go heavy for squats, deadlifts, RDLs, presses and rows. Go light for single leg moves, raises, flyes, curls and calf raises.
How it works
You train five days a week for six weeks, 30 workouts in all. Most days focus on one area, such as lower body supersets, glutes, back and biceps, or chest and triceps. Others use full body complexes or progressive leg training. Every fifth day is a HIIT session: bodyweight in weeks 1 to 5, with dumbbells for the finale. Expect drop sets, pyramids, complexes and 3 minute AMRAPs, with 40 seconds work and 20 seconds rest in some blocks, and every workout ends with a stretch. Each week gets heavier and more demanding.
- Set your light and heavy pairs next to you before you press play, since the drop from heavy to light comes fast.
- Pick the heavy pair for the big lifts and be honest about it, because the weeks build on each other.
- Treat the Day 5 HIIT as part of the plan, not an extra. In weeks 1 to 5 it needs no weights.
Try day 1: Lower Body Supersets: Double & Single Leg
Press play and do it with us. If you like it, the rest is waiting in the app.
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
The schedule
Every workout, week by week. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.
Week 1
- Day 1Lower Body Supersets: Double & Single Leg · 36 min
- Day 2Total Upper Body Dumbbell Workout · 37 min
- Day 3Dumbbell Glute Workout: Sculpt, Lift & Tone · 38 min
- Day 4Intense Full Body Dumbbell Complexes · 37 min
- Day 5Full Body Fat Burning HIIT Workout · 36 min
Week 2
- Day 1Push Day: Chest & Shoulder Dumbbell Workout · 36 min
- Day 2Dumbbell Lower Body Workout: Drop Sets · 36 min
- Day 3Back & Biceps Dumbbell Workout · 36 min
- Day 4Full Body One Dumbbell Workout: Supersets · 37 min
- Day 5Super Sweaty HIIT Workout: No Equipment · 36 min
Week 3
- Day 1Lower Body: Time Under Tension · 36 min
- Day 2Abs & Arms: Dumbbells & Bodyweight · 37 min
- Day 3Solid Upper Body Workout: Killer Drop Sets · 36 min
- Day 4Full Body: Complexes · 40 min
- Day 5Intense HIIT Workout: No Equipment · 37 min
Week 4
- Day 1Abs, Calves & Quads Workout with Dumbbells · 37 min
- Day 2Upper Body HIIT Strength Workout: Dumbbells · 35 min
- Day 3Back & Glute Dumbbell Workout: Supersets · 38 min
- Day 4Full Body Strength Workout with Dumbbells · 38 min
- Day 5Killer HIIT Cardio Workout: No Repeats · 36 min
Week 5
- Day 1Dumbbell Leg Workout: Pyramid Sets · 37 min
- Day 2Dumbbell Upper Body Workout: Pyramid Sets · 37 min
- Day 3Full Body 1 Dumbbell Supersets · 38 min
- Day 4Total Body Dumbbell Workout: No Repeats · 36 min
- Day 5Full Body Killer Cardio HIIT Workout: No Equipment · 36 min
Week 6
- Day 1Dumbbell Chest & Tricep Workout: High Volume · 35 min
- Day 2Progressive Leg Training · 37 min
- Day 3Build Back & Biceps + Abs: Dumbbell Workout · 37 min
- Day 4Full Body Dumbbell Workout: Complete · 35 min
- Day 5Hardcore HIIT Workout: No Repeats · 37 min
Most of these workouts are also on our YouTube playlist. The app is where they become a plan: scheduled around your week, with your progress saved.