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Get shredded Total Body – The Training Plan

The Get Shredded article explains the underlying theory you need to plan your training so that you can uncover your optimal musculature. From the example of the three-day-whole-body plan you can see how to put theory into practice. The decision to choose the whole-body plan was due to 3 training days being the optimal variation. It doesn’t neglect any difficulties, but also manages to get everything done.

Choosing the exercises

The exercises are centrally designed around basic multiple joint exercises, as this uses a lot of calories and provides a good stimulus for muscle growth – after all, the goal is to continuously build, or at least not to lose any muscle mass. As it’s not possible to endlessly extend the exercises we only concentrate on those that work several muscles, and therefore have a very high impact. As a result, isolation exercises are mainly not included in this plan. Those who want to include more of these need to use a higher training frequency.

Cardio

As you know from the Get Shredded article we will take advantage of EPOC – the ‘afterburner’ effect – so that we don’t have to make the training sessions unnecessarily long using cardio. Accordingly, you’ll find a small and intensive cardio finisher at the end of each session where you can expend every last calorie that’s still left in the tank. 

The rest periods

The rest periods between exercises should be kept very short to keep the heart rate high throughout, and to increase the total calorie expenditure. The recommendations for the length of the rest periods are in the plan. Try to strictly keep to these, but nonetheless move as much weight as possible. 

Warm up:

The warm up for each session consists of 2 parts: general and specific warm-up. For the general warm-up 5 minutes of cardio at a low intensity, or a continuously carried out mobility routine are sufficient. For the specific warm-up every exercise should be started with 1-2 warm-up sets with a lower weight. Not only does this warm up your joints and reduces friction in them, it also improves your control and gives you the opportunity to work on your technique.  

The Intensity

Not all exercises should always be completed until muscular failure. This is especially important during whole-body exercises, as you’ll recover better from exercise to exercise. This allows you to train more in a week. The management of RPE (rating of perceived exertion) is a subjective tool to manage the level of exertion. It will allow you to select the correct weights according to the very short breaks that you will need to get used to. It’s important to note that the weight can vary from set to set so that you stay in the correct RPE zone.  

RPE 10: maximal exertion – no more reps possible

RPE   9:  almost maximal exertion – 1 extra rep would’ve been possible

RPE   8: submaximal exertion – approx. 2-3 more reps would’ve been possible

This always refers to the total exertion and obviously also to the execution with perfect technique. 

 

Progression and RPE scale

In order to progress every training plan needs to include progression. When the number of reps is reduced from one week to the next the weight should be increased if possible. For the bench press an example could be as follows:

Week 1: 4 sets of 6 reps @ RPE 9 -100kg was possible for all sets

Week 2: 5 sets of 5 reps @ RPE 9 -105kg in the first two sets, then 3 sets with 100kg.

If the number of reps increases from one week to the next then the goal should be to be able to maintain the weight, or at least stay as close to it as possible.

Week 2: bench press 5 sets of 5 reps @ RPE 9 -105kg in the first 2 sets, then 3 sets with 100kg.

Week 3: bench press 3 sets of 8 reps @ RPE 9 – first set 100kg, second and third set 92.5kg.

Why isn’t the plan getting more difficult?

To allow for the necessary recovery, not all areas (push/pull/legs) are increased simultaneously. This ensures that the total load is kept the same whilst ensuring that progression can be achieved for the individual body parts.

But now here’s the plan and off to the gym!

 

Week 1

Training session 1
STRENGTH TRAINING
 

Exercise

Sets

Reps

RPE

Break

Notes

1A.)

Bench press

4

6

9

30s

Wide grip

1B.)

Bent over row with bar

4

8

8

90s

Shoulder-wide grip

2.)

Squats

4

6

9

120s

Controlled eccentric movement

3A.)

Dumbbell shoulder press

3

12

8

20s

Controlled eccentric movement

3B.)

Lateral raise, bent forward

3

12

8

20s

Controlled movement

3C.)

Leg raises

3

12

8

60s

3s Eccentric

CARDIO
 

Exercise

Duration

Break

RPE

Rounds

 

A.)

Skipping

45s

0s

8

8

 

B.)

Russian twist

45s

45s

9

8

3-5kg Medicine ball

 

Training session 2
STRENGTH TRAINING
 

Exercise

Sets

Reps

RPE

Break

Notes

1A.)

Military Press

4

8

9

30s

Shoulder-wide grip

1B.)

Pull-up

4

8

8

90s

Shoulder-wide grip

2A.)

Lunge backwards with bar

4

6

9

45s

 

2B.)

Dips

4

8

8

45s

Controlled eccentric movement

3A.)

Dumbbell bench press

3

12

9

20s

Controlled eccentric movement

B.)

Chest supported row

3

12

9

20s

3s Eccentric

C.)

Fitball Crunch

3

15

9

60s

 
CARDIO
 

Exercise

Duration

Break

RPE

Rounds

 
 

Rowing

30s

30s

9

10

 

 

Training session 3
STRENGTH TRAINING
 

Exercise

Sets

Reps

RPE

Break

Notes

1

Deadlift

4

6

9

30s

Wide grip

2A.)

Incline bench press

4

8

8

90s

Shoulder-wide grip

B.)

Dumbbell rows

4

8

9

120s

Controlled eccentric movement

3A.)

Lateral raises

3

12

8

20s

Controlled eccentric movement

B.)

Step ups

3

10

8

20s

Controlled eccentric movement

C.)

BB Curls

3

12

8

60s

3s Eccentric

CARDIO
 

Exercise

Duration

Break

RPE

Rounds

 

A.)

High knee run

30s

0s

8

10

 

B.)

Plank

30s

0s

/

10

 

 

Week 2

Training session 1
STRENGTH TRAINING
 

Exercise

Sets

Reps

RPE

Break

Notes

1A.)

Bench press

5

5

9

30s

Wide grip

1B.)

Bent over row with bar

5

7

8

90s

Shoulder-wide grip

2.)

Squats

5

5

9

120s

Controlled eccentric movement

3A.)

Dumbbell shoulder press

3

10

8

20s

Controlled eccentric movement

3B.)

Lateral raise, bent forward

3

10

8

20s

Controlled movement

3C.)

Leg raises

3

12

8

60s

3s Eccentric

CARDIO
 

Exercise

Duration

Break

RPE

Rounds

 

A.)

Skipping

45s

0s

8

8

 

B.)

Russian twist

45s

45s

9

8

3-5kg Medicine ball

 

Training session 2
STRENGTH TRAINING
 

Exercise

Sets

Reps

RPE

Break

Notes

1A.)

Military Press

4

6

9

30s

Shoulder-wide grip

1B.)

Pull-up

4

6

8

90s

Shoulder-wide grip

2A.)

Lunge backwards with bar

4

8

9

45s

 

2B.)

Dips

4

10

8

45s

Controlled eccentric movement

3A.)

Dumbbell bench press

3

10

9

20s

Controlled eccentric movement

B.)

Chest supported row

3

10

9

20s

3s Eccentric

C.)

Fitball Crunch

3

15

9

60s

 
CARDIO
 

Exercise

Duration

Break

RPE

Rounds

 
 

Rowing

30s

30s

9

10

 

 

Training session 3
STRENGTH TRAINING
 

Exercise

Sets

Reps

RPE

Break

Notes

1

Deadlift

4

5

9

30s

Wide grip

2A.)

Incline bench press

4

6

8

90s

Shoulder-wide grip

B.)

Dumbbell rows

4

7

9

120s

Controlled eccentric movement

3A.)

Lateral raises

3

10

8

20s

Controlled eccentric movement

B.)

Step ups

3

8

8

20s

Controlled eccentric movement

C.)

BB Curls

3

10

8

60s

3s Eccentric

CARDIO
 

Exercise

Duration

Break

RPE

Rounds

 

A.)

High knee run

30s

0s

8

10

 

B.)

Plank

30s

0s

/

10

 

 

Week 3

Training session 1
STRENGTH TRAINING
 

Exercise

Sets

Reps

RPE

Break

Notes

1A.)

Bench press

3

8

9

30s

Wide grip

1B.)

Bent over row with bar

3

10

8

90s

Shoulder-wide grip

2.)

Squats

3

8

9

120s

Controlled eccentric movement

3A.)

Dumbbell shoulder press

3

8

8

20s

Controlled eccentric movement

3B.)

Lateral raise, bent forward

3

8

8

20s

Controlled movement

3C.)

Leg raises

3

15

8

60s

3s Eccentric

CARDIO
 

Exercise

Duration

Break

RPE

Rounds

 

A.)

Skipping

45s

0s

8

8

 

B.)

Russian twist

45s

45s

9

8

3-5kg Medicine ball

 

Training session 2
STRENGTH TRAINING
 

Exercise

Sets

Reps

RPE

Break

Notes

1A.)

Military Press

5

5

9

30s

Shoulder-wide grip

1B.)

Pull-up

5

5

8

90s

Shoulder-wide grip

2A.)

Lunge backwards with bar

4

10

9

45s

 

2B.)

Dips

4

10

8

45s

Controlled eccentric movement

3A.)

Dumbbell bench press

3

8

9

20s

Controlled eccentric movement

B.)

Chest supported row

3

8

9

20s

3s Eccentric

C.)

Fitball Crunch

3

20

9

60s

 
CARDIO
 

Exercise

Duration

Break

RPE

Rounds

 
 

Rowing

30s

30s

9

10

 

 

Training session 3
STRENGTH TRAINING
 

Exercise

Sets

Reps

RPE

Break

Notes

1

Deadlift

4

4

9

30s

Wide grip

2A.)

Incline bench press

4

5

8

90s

Shoulder-wide grip

B.)

Dumbbell rows

4

6

9

120s

Controlled eccentric movement

3A.)

Lateral raises

3

8

8

20s

Controlled eccentric movement

B.)

Step ups

3

6

8

20s

Controlled eccentric movement

C.)

BB Curls

3

8

8

60s

3s Eccentric

CARDIO
 

Exercise

Duration

Break

RPE

Rounds

 

A.)

High knee run

30s

0s

8

10

 

B.)

Plank

30s

0s

/

10

 

 

Week 4

Training session 1
STRENGTH TRAINING
 

Exercise

Sets

Reps

RPE

Break

Notes

1A.)

Bench press

4

6

9

30s

Wide grip

1B.)

Bent over row with bar

4

8

8

90s

Shoulder-wide grip

2.)

Squats

4

6

9

120s

Controlled eccentric movement

3A.)

Dumbbell shoulder press

3

12

8

20s

Controlled eccentric movement

3B.)

Lateral raise, bent forward

3

12

8

20s

Controlled movement

3C.)

Leg raises

3

12

8

60s

3s Eccentric

CARDIO
 

Exercise

Duration

Break

RPE

Rounds

 

A.)

Skipping

45s

0s

8

8

 

B.)

Russian twist

45s

45s

9

8

3-5kg Medicine ball

 

Training session 2
STRENGTH TRAINING
 

Exercise

Sets

Reps

RPE

Break

Notes

1A.)

Military Press

3

10

9

30s

Shoulder-wide grip

1B.)

Pull-up

3

1

8

90s

Shoulder-wide grip

2A.)

Lunge backwards with bar

3

8

9

45s

 

2B.)

Dips

3

15

8

45s

Controlled eccentric movement

3A.)

Dumbbell bench press

4

6

9

20s

Controlled eccentric movement

B.)

Chest supported row

4

6

9

20s

3s Eccentric

C.)

Fitball Crunch

4

15

9

60s

 
CARDIO
 

Exercise

Duration

Break

RPE

Rounds

 
 

Rowing

30s

30s

9

10

 

 

Training session 3
STRENGTH TRAINING
 

Exercise

Sets

Reps

RPE

Break

Notes

1

Deadlift

3

7

9

30s

Wide grip

2A.)

Incline bench press

3

10

8

90s

Shoulder-wide grip

B.)

Dumbbell rows

3

12

9

120s

Controlled eccentric movement

3A.)

Lateral raises

4

6

8

20s

Controlled eccentric movement

B.)

Step ups

3

5

8

20s

Controlled eccentric movement

C.)

BB Curls

4

6

8

60s

3s Eccentric

CARDIO
 

Exercise

Duration

Break

RPE

Rounds

 

A.)

High knee run

30s

0s

8

10

 

B.)

Plank

30s

0s

/

10

 

 

Recovery and nutrition

To allow for the necessary recovery there should always be a rest day in-between training days. On these days it’s recommended to do some light physical activities, such as a walk or cardio at very low intensity, as these burn calories and stimulate recovery.

Obviously, a reduction in body fat isn’t possible without the correct nutrition. All the burnt calories from training don’t count if you consume too many calories. To maintain, or eventually build muscle the appropriate protein intake is crucial; but more about this topic you’ll find in the article von Corinne