Welcome to The Shred Protocol. Week 1 is about building a strong base before we push intensity up. Today, focus on form. Lower the weight under control. Feel your chest, shoulders, and triceps doing the work. The weight you start with is the floor, not the ceiling.
| Exercise | Sets / Reps |
| Incline Barbell Bench Press Week 1 is about form. Pick a weight where 12 reps leave 2 or 3 in the tank. Control down, press up. | 3 x 12 |
| Flat Dumbbell Press Same rule here. Leave two reps in the tank on every set. | 3 x 12 |
| Dumbbell Fly Stretch, do not strain. Soft elbows and a wide arc. | 3 x 12 |
| High Cable Crossover | 12 / 12 / failure |
| Dumbbell Shoulder Press | 3 x 12 |
| Dumbbell Lateral Raise | 12 / 12 / 12 / drop set |
| Cable Triceps Pushdown Rest only 45 to 60 seconds today. This is how fat loss training feels. | 12 / 12 / 12 / drop set |
| Cable Rope Overhead Triceps Extension | 12 / 12 / failure |
| Treadmill 10 minutes. 30 seconds hard, 30 seconds easy. Hard means you cannot hold a conversation. | 10 min |
Like any exercise, training carries some risk of injury. Talk to a doctor before you start if you are new to exercise, pregnant or managing a health condition, and stop and see a doctor if you feel pain. You use this program at your own risk.
Download Volted. Pick your program. Train, eat, and track every day.
