The Simplified Shred workout is aimed at all levels of experience. It’s a particularly good idea to start with this workout if you are a beginner who’s new to weight training. Each workout is a total body routine. First you must learn to do the big lifts with correct form. This will take time and patience, however there’s nothing that fires your metabolism up quite like performing compound exercises with good form and as heavy as you can go. To those of you who consider yourself to be experienced lifters, the Simplified Shred Workout wont particularly seem like anything new. You’d be right of course. Routines such as Stronglifts 5×5, Madcow and Starting Strength by Mark Rippetoe all utilise compound lifts in order to become stronger.
If your main goal is to get ripped, then becoming stronger in order to lift heavy weights that will trigger body recomposition is the best place to start. The reason I’ve upped the rep range slightly from say 3-5 (typical strength programme) to 6-8 is that this is the best sweet spot that sits in between strength and hypertrophy. Note that 4-6 reps is optimal for deadlifts in this workout as deadlifts are typically more responsive when trained using lower reps. You need strength to trigger hypertrophy if you are a beginner. Plus this routine needs to be sustainable. Learning good form is harder the less reps you do in a set. Also training with low reps and heavy weights can fry your central nervous system in the beginning. Here you will get the best bang for your buck in both worlds, stay safe and at least gain a bit of momentum out of the rep range before you complete each set. Perform the following 3 workouts on say Monday, Wednesday and Friday, along with following the nutrition guide outlined on this site and you will get ripped. Stick at it for around 3 months and you should see a complete change in your body recomposition.
If you don’t have barbells, don’t worry about it. You could start this workout at home with a good set of adjustable dumbbells such as Bowflex or Powerblocks.
- Bench press
- Front Squat
- Military Press
- Barbell Row
- Romanian Deadlift
- Incline Bench Press
- Underhand Grip Barbell Row
- 3 days per week
- Perform 3 sets of each exercise, using the same weight (apart from the warm-up set whereby you’d use a lower weight)
- Each exercise has a designated range of reps, eg: 6-8. If you reach 7 or under keep using the same weight each week until you reach 8 reps. If you reach 8 reps, increase the weight next week
- Always keep track of your progress
Exercise Images Courtesy of db.everkinetic.com
Can I swap exercises?
The exercises here are amongst the most metabolism boosting and muscle growth inducing exercises there are. However, you could sub squats for dumbbell squats or leg press. Bench press could be subbed with dumbbell press or press-ups. Deadlifts can simply be subbed with dumbbell deadlifts. Military press can be subbed for dumbbell overhead press, seated press or Arnold press. Romanian deadlifts can be subbed for the dumbbell variant or at a push lying hamstring curls. Only sub if you absolutely have to down to bad posture or lack of equipment availability. Otherwise do the plan exactly as stated above.